The Complete Mediterranean Diet Cookbook for Beginners

The Complete Mediterranean Diet Cookbook for Beginners 500+ Quick, Easy, Healthy, Delicious and Affordable Mediterranean

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The Complete Mediterranean Diet Cookbook for Beginners

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Table of contents :
Table of contents
Introduction
Mediterranean Diet Recipes
1. Mediterranean Fish Bake Recipe
2. Mediterranean Quinoa Salad
3. Mediterranean Veggie Wrap Recipe
4. Mediterranean Quinoa Salad
5. Mediterranean Orzo Salad
6. MEDITERRANEAN DIET RECIPES + WRAP
7. mediterranean breakfast board
8. Mediterranean Mezze Platter
9. Mezze Board
10. Sathu Mavu Recipe - Health Mix Powder for Adults Recipe
11. AVOCADO EGG GUACAMOLE ON SOURDOUGH
12.Cauliflower Tabbouleh With Chicken
13. Salisbury Mushroom & Peas
14. MEDITERRANEAN POWER BOWL {GLUTEN FREE}
15. Mediterranean Plant Protein Power Bowl
16. Mediterranean White Bean Skillet
17. Vibrant Raspberry Walnut Salad
18. mediterranean chopped salad
19. Best Tabbouleh
20. one-skillet mediterranean chicken recipe with tomatoes and green olives
21)Roasted Beet And Ricotta Salad
22)GOAT CHEESE WALNUT SALAD
23)Spiced turkey burgers
24)Tomato Tea Sandwiches Recipe
25)Crispy Falafel
26)Onion Fried Egg
27)Quick Pickled Apples
28)Baked Clams Oreganata
29)Tuna Tartare
30)Grilled Vegetable Kebabs
31)Artichoke and Feta Tarts
32)Cod Cakes
33)smoked salmon crostini
34)Citrus Marinated Olives
35)Greek Deviled Eggs
36)Manchego Crackers
37)Burrata and Heirloom Tomato Caprese Salad
38)Cauliflower Gazpacho
49)Tuscan Kale Salad with Anchovy Dressing
40)ROASTED GARLIC HUMMUS
41)Salsa Verde
42)Black Bean Dip
43. WHITE BEAN HUMMUS
44)Baba Ganoush
45)Pinto Bean Dip
46)peppery Potatoes
47)Caprese Salad Skewers
48)LACINATO KALE SALAD
59)GRANA PADANO AND EGG STUFFED MUFFINS
50)MARGARITA
51. Skillet Chicken With Mushrooms
52. mediterranean breakfast egg muffins
53. Bruschetta Quinoa Salad
54. Italian Oven Roasted Vegetables
55. Mediterranean Turkey Skillet
56. HEALTHY CHICKEN PICCATA
57. mediterranean vegan cabbage soup (three ways)
58. Delicious Greek Lentil Salad Recipe with Feta cheese (Fakes Salata)
69. MEAL PREP GREEK CHICKEN RICE BOWLS
60. LEMON HERB MEDITERRANEAN CHICKEN + POTATOES (ONE POT)
61. Breakfast Banana Splits
62. Baked Salmon with Parmesan Herb Crust Recipe
63. Crispy Mediterranean Breakfast Wraps
64. Easy Overnight Oats
65. EVERYDAY MEDITERRANEAN SALAD
66. Mediterranean Buddha Bowl
67. Colorful Mediterranean Omelette with Feta
68. Mediterranean Medley Salad
69. Freekeh, Chickpea and Herb Salad
70. Lamb, Kale, and Pomegranate Salad
71)Patra
72)Scoglio (Seafood Pasta)
73)Vegetable Frittata
74)Breakfast Bean Tostada With Egg And Pepperoni
75)Avocado Scrambled Eggs
76)Watermelon Pizza
77)Honey and Bacon Brussels Sprouts Pizza
78)Banana Nut Quinoa Porridge
79)Smoked Paprika Potato and Egg Bake
80)Baked Oatmeal with Cinnamon
81)Cocoa Oatmeal
82)Mediterranean Omelet
83)Garden Scramble
84)Peach Melba Sunrise Smoothie
85)SAVORY AVOCADO SPREAD
86)Cheesy Stuffed Tomatoes
87)Mediterranean Garlic and Herb Crusted Roasted Sardines
88)Healthful Fruit-and-Nut Mix
89)Lemon-Herb Salmon with Caponata & Farro
90)Cypriot Tomato Salad
91)FARFALLE WITH AVOCADO SAUCE
92)Garden Three-Bean Salad with Fresh French Dressing
93)PINEAPPLE – RASPBERRY SMOOTHIE
94)Pita Pocket Chicken Salad
95)POTATO GRATIN WITH TRUFFLE OIL
96)Herb-Roasted Turkey Breast
97)Easy Chicken Kapama
98)Rosemary Baked Chicken Drumsticks Recipe
99)GREEK CHICKEN GYROS WITH TZATZIKI SAUCE
100)OVEN ROASTED PORK TENDERLOIN
101)Greek Meatballs
102)Lamb Stir Fry with Green Beans
103)Cod baked in paper with basil and asparagus
104)Mediterranean Tuna-Noodle Casserole
105)Acqua pazza: Poached snapper recipe
106. MINI CUCUMBER SMOKED SALMON APPETIZER BITES
107)Coconut and Tangerine Salad
108)GRILLED SQUID
109)Tongue and Mustard Sandwiches
110. MEDITERRANEAN DINNER BOWLS WITH CHICKEN AND CHICKPEAS (GF, HIGH-PROTEIN MEAL PREP)
111. Chopped Mediterranean Salad
112. MEDITERRANEAN ROAST GARLIC & BELL PEPPER CHICKEN PITA
113. simple mediterranean olive oil pasta
114. Healthy Kale and Quinoa Minestrone Soup
115. Pantescan Potato Salad
116. LEMON BASIL SHRIMP SALAD
117. Arugula Pesto A La Mediterranean Diet
118. Mediterranean Pasta
119. Mediterranean Salmon Salad
120)Crispy Hash Breakfast Skillet
121. Greek Guacamole
122. Protein Donuts with Chocolate Lavender Ganache
123. Oven Poached Flounder with Garlic and Olive Oil
124. one-skillet mediterranean chicken recipe with tomatoes and green olives
125. Mediterranean Oatmeal With Honey Tahini and Figs
126. Homemade Granola Recipe with Olive Oil and Tahini
127. Honey Tahini Oatmeal Cookies
128. Julia Child's Berry Clafoutis
129. Mediterranean Diet Overnight Oats
130. Mediterranean Summer Sampler
131. Mediterranean Mezze Platter
132. THE PERFECT EASY MEZZE PLATTER
133. Mediterranean Chickpea Salad
134. Mediterranean Vegetable Salad with Basil Pesto
135. Crispy Skin Chicken Thighs
136. Mediterranean mayo-less potato salad with healthy dressing
137. 15-minute mediterranean pasta
138. Mediterranean Pasta
139. Sheet Pan Mediterranean Shrimp
140. Sheet-Pan Mediterranean Shrimp
141)Broccoli, Cheddar & Spinach Frittata
142)Chicken Shawarma
143)Lemon Garlic Chicken
144)Belizean Stewed Chicken
145)Yogurt-Marinated
146)ZA’ATAR SPICED GRILLED CHICKEN
147)Sumac Chicken with Cauliflower and Carrots
148)Braised Chicken with Wild Mushrooms and Thyme
149)DUCK BREAST
150)Turkey Burgers with Mango Salsa
151)Chicken, Sausage and Peppers
152)ONE-PAN TUSCAN CHICKEN
153)Chicken souvlaki
154)GREEK LAMB CHOPS
155)Halibut with Lemon-Fennel Salad
156)Osso Buco
157)Cabbage Roll Casserole
158)SLOW COOKER BEEF BOURGUIGNON
159)Veal Pot Roast
160)Greek Farro Salad
161)Spanish Meatballs in Garlic Tomato Sauce
162)Smoky albondigas
163)ROAST SHOULDER OF LAMB
164)Balsamic Roast Beef Recipe
165)Italian Shredded Pork Stew
166)SPRING QUINOA SALAD
167)Spaghetti nicoise
168)Tomato-Poached Fish With Chile Oil and Herbs
169) Garlic Prawn Risotto
170)Red Cabbage Slaw with Cashews
171)APPLE POMEGRANATE SALAD
172)Bulgur Wheat with Dried Cranberries
173. mediterranean tuna salad with a zesty dijon mustard vinaigrette
174. MEDITERRANEAN TUNA SALAD
175. MEDITERRANEAN TUNA SALAD WITH NO MAYO!
176. Turkey Chili (Mediterranean style recipe)
177. Seriously, The Best Healthy Turkey Chili
178. Mediterranean chicken traybake
179. MEDITERRANEAN CHICKEN MEAL PREP BOWLS
180. Mediterranean Salad
181. Crispy Lemon Roasted Broccoli
183. Mediterranean Style Roasted Broccoli
182. mediterranean zucchini noodles
184. Mediterranean Zucchini Noodles
185. Mediterranean Zucchini Noodles Salad Recipe
186. One-Skillet Mediterranean Gnocchi
187. Greek-Style Chicken Orzo Recipe
188. Mediterranean Chicken Orzo
189. Mediterranean Chicken Orzo
190. Mediterranean Fish Skillet
191. Mediterranean Crock Pot Chicken Taco Bar
192. Crockpot Chicken Tacos
193. Crockpot Chicken Tacos
194. Mediterranean Tuna Pasta
195. Healthy Mediterranean 7-Layer Dip Recipe
197. Mediterranean Dry Rub
196. Macaroni Minestrone Soup
198. MINESTRONE WITH MACARONI
199. Chicken, Feta, and Spinach Mediterranean Burger with Tzatziki Sauce
201. Vegan Mediterranean Wraps
202. Vegan Mediterranean Wraps with Tzatziki
203. Brown rice salad
204. Bacon and Egg Muffins aka Breakfast in a Cup of
205. The Creamiest Scrambled Eggs (with Goat Cheese)
206. CAULIFLOWER HASH
207.Apple Cinnamon Oatmeal Stovetop Recipe
208.Bell Pepper Vegetarian Omelet
209. CHICKEN CUCUMBER AVOCADO SALAD
210.Red Pepper Jalapeno Muffins
211.Buttermilk Pumpkin Spice Pancakes
212. SMOKED SALMON AND AVOCADO WRAPS
213.COCONUT MAPLE WALNUT GRANOLA
214. Apple & Carrot “Superhero” Muffins
215. Sweet & Spicy Roasted Party Nuts
216. Super Chunky Coconut Granola
217.Pumpkin Cake
218.vegan Blueberry Muffins Recipe
219.Open Face Sandwiches With Avocado, Egg And Smoked Salmon
220.Indian Masala Omelet Recipe
221. TURKEY AND VEGETABLE SKILLET
222. Fresh Veggie Scramble
223. GINGER SWEET POTATO AND COCONUT MILK STEW WITH LENTILS AND KALE
224.Paleo Cauliflower Gnocchi with Spinach and Mushrooms
225.Summer Salad with Watermelon, Feta and Chickpeas
226. BALSAMIC SAUTEED KALE AND ONIONS
227. Sweet and Tangy Vinegar Coleslaw
228. CAULIFLOWER MUFFINS
229. Kidney bean curry
230. Pan-Roasted Cauliflower With Garlic, Parsley and Rosemary
231. Coconut Broccoli Soup
232. Ham 'n Cheese Scrambled Eggs
233.Perfect Broccoli Scrambled Eggs
234. Mixed Fruit Soup
235. BROCCOLI AND CHICKEN PASTA SALAD
236. tomato, basil and red onion salad
237.TOMATO MOZZARELLA SALAD WITH BALSAMIC REDUCTION
238. Classic Greek Pasta Salad
240. Kale Leek Coconut Soup
241. Classic Fruit Salad
242. SPICY CARROT SOUP
243. Bacon, Cream Cheese, Cheddar Chicken
244. Baked Halibut With Parmesan Crumb Topping
245. Ricotta Stuffed Chicken Bake
246. Noodle Salad with Chicken and Chile-Scallion Oil
247. Easy Bread Pudding
248. Detox Tea
249. Beginner’s Luck Green Smoothie
250. Simple Raw Tomato Juice
251. Crispy Hash Breakfast Skillet
252. The Best Grain Free Granola
253. BAKED EGGS IN AVOCADO
254. Ultimate Gazpacho
255. Easy Chia Pudding
256. Banana Nut Porridge
257. Healthy White Chocolate and Macadamia Oatmeal Pudding
258. Coconut Yoghurt and Cinnamon Porridge
259. Quinoa Vegetable Soup
260. Vegetable Beef Soup
261.Corn Guacamole Recipe
262.Spinach & Bean Burrito Wrap
263.SHEET PAN ZUCCHINI PARMESAN
264.ONE PAN HONEY GARLIC CHICKEN AND VEGGIES
265.Pot Roast with Winter Root Vegetables
266.Roasted Radishes with Soy and Honey Vinegarette
267.Skillet Salmon With Tomato Quinoa
268.Salmon Soba Noodle Bowl with Miso Mushrooms
269.HEALTHY ONE-POT CHICKEN CHILI
270. BACON WRAPPED PORK TENDERLOIN WITH APPLE ONION RELISH
271)EASY SAUTEED KALE
272)Panna Cotta with Berry Sauce
273)Gorgonzola Mascarpone Crostini with Fresh Figs
274)Open Face Sandwiches
275)Spicy Brown Mustard Chicken
276)Herb-Roasted Boneless Leg of Lamb
277)Balsamic roasted carrots and baby onions
278)CRISPY SALMON WITH CREAMY SHIRATAKI NOODLES
279) KETO PORK RINDS CRUSTED SALMON PATTIES | GLUTEN-FREE | NUT-FREE
280)Chicken Quesadillas
281)CHICKEN SATAY
282)Chicken Cacciatore
283)Sole with Lemon Cream
284)Curried Tilapia Brown Rice Bowl
285)Fluffy Microwave Scrambled Eggs
286)CAESAR EGG SALAD LETTUCE WRAPS – LOW CARB, GLUTEN FREE
287)Chicken Lasagna
288)Sticky Honey-Soy Chicken Wings
289)skillet chicken with grapes and caramelized onions
290)PEACHES N CREAM MOON MILK
291)Meatless Greek Stuffed Vegetables (Gemista)
292)Ratatouille
293)Lebanese Tabbouleh
294)Caprese Style Portobellos
295)Vegetable Couscous
296) SPICY GREEN SOUP
297)Fava Beans with Jasmine Rice Recipe
298)Persian Sabzi Polo (Herb Rice with Fava Beans)
299)Lebanese Stuffed Grape Leaves
300)Minestrone Soup
301)Easy Lemon Orzo Faux Risotto
302)Tomato Salad with Feta, Olives & Mint
303)Arugula Salad
304)Tomato Feta Salad
305)Pork fillet with green vegetable salad
306)Cabbage Sauteed with Chicken
307)Pork Stir Fry
308)Beet Tartare
309)Celery Citrus Salad
310)Beet Salad with Goat Cheese
311)Watermelon Salad
312)Roasted Broccoli Salad
313)Tahini Spinach
314)Creamy Rice Pilaf with Peas
315)Easy Spaghetti Squash Pasta
316)Penne with Yogurt-Tahini Sauce
317)Zucchini Pasta
318)Pasta with Asparagus
319)BLUEBERRY MANGO SMOOTHIE BOWL
320)Best Brownies
321)Chocolate Almond Pudding
322)NUTMEG ICE-CREAM
323)RASPBERRY CREAM CHEESE DESSERT
324)STRAWBERRY COCONUT CAKE
325)SUMMER CHICKPEA SALAD
326)MELON MINT SALAD
327)Crunchy Broccoli Salad
328)Celery-and-Orange Salad
329)Ground Beef and Rice with Cheese
330)Spiced Beef Pilaf
331)Strawberry Rhubarb Cream
Nutrition info
332)Chocolate Ganache
333)Strawberry Angel Food Dessert
334)Cranberry Orange Cookies
335)Key Lime Pie
336)Cranberry Pistachio Biscotti
337)Fresh Peach Cake
338)Honey Glazed Carrots
339)Fresh Cherry Tart
340)Coconut Date Balls
341)Warm Walnut Goat Cheese Bites
342)Hazelnut Cookies
343)Honey-Yogurt Berry Salad
344)Ricotta Crème Brulée
345)HONEY ALMOND RICOTTA SPREAD WITH FRUIT
346)APRICOT ENERGY BALLS
347)Mediterranean Pistachio No Bake Snack Bars – Vegan & Gluten Free
348)Individual Brunch Casseroles
349) Overnight Bircher Muesli
350)Pomegranate and pistachio Bircher-style muesli
351)Winter Bircher Muesli
352)Easy Vegetarian Pasta Fagioli
353) AVGOLEMONO SOUP RECIPE
354)Fig and Arugula Salad
355)Summer Panzanella
356)Caprese Stuffed Portobello Mushrooms
357)Roasted ratatouille pasta
358)EASY MUSHROOM RAGU WITH PARMESAN POLENTA
359)Moroccan Chickpea Tagine
360)Orzo-Stuffed Tomatoes
361)HEALTHY PISTACHIO CRUSTED WHITEFISH
362)Cioppino
363)MENEMEN (TURKISH EGG SCRAMBLE)
364)HAM AND CHEESE BREAKFAST MUFFINS RECIPE
365)Protein Pancakes
366)Seared Scallops with a Champagne-Vanilla Butter Sauce
367)Kohlrabi-Bacon Pie
368)Creamy Artichoke Dip
369)Garlic-Cheddar Pinto Bean Dip
3370)Peach, Raisin and Cinnamon
371.QUICK AND CREAMY CRAB STUFFED MUSHROOMS
372.LOADED SWEET POTATO
373.KRISTEN'S VERSATILE SPINACH CASSEROLE
374.ZUCCHINI LASAGNA ROLL UPS
375.Tofu Stir Fry
376.Vegan Seitan Bites - Sticky Garlic and Buffalo
377.VEGAN BLT ROLL-UPS WITH VEGAN RANCH
378.Easy Turkey Fajita Bowl
379.Instant Pot Cashew Yogurt
380.Zucchini Breakfast Bars with Quinoa
381.Scrambled Tofu With Cheese
382.Cheesy Zucchini Bake
383.Jalapeño Popper Casserole
384.EASY BREAKFAST CASSEROLE WITH SAUSAGE, HASHBROWNS AND EGGS
385.SAUSAGE TOMATO CHEESE OMELET
386.BROCCOLI EGG BAKE
387.Simply Chicken Quiche
388.BREAKFAST EGG MUFFINS 3 WAYS
389.Chicken and zucchini cakes
390.4 INGREDIENT PESTO CHICKEN BAKE
391.High Protein Rice Milk
392.The Best Vanilla Vegan Protein Shake Recipe – Customizable!
393.CRAB STUFFED MUSHROOMSa
394.LOADED SWEET POTATO
395.Egg Salad Recipe with the Best Dressing
396.Authentic Hoppin’ John Recipe
397.Pevery Habanero BBQ Sauce
398.Sweet and Tangy Watermelon BBQ Sauce Recipe
399.Jamaican Jerk BBQ Sauce
400.MUSHROOM GRAVY
401)TRI-COLOUR SWEET PEPPER SOUP
402)Southwestern Posole
403)Pork Stew with Sage and Thyme
404)Butternut Squash Turmeric Soup
405)yucatan lime soup
406)Loaded Potato Soup
407)Split Pea Soup
408)Rhubarb creams
409)Ravin’ Good Stew
410)Leek & Rice Soup
411)Raw Collard Greens Salad
412)Heirloom Tomato and Avocado Stack
413)vegan pancakes
414)Carrot, orange & avocado salad
415)Zingy rice sala
416)Cranberry Crumble
417)FRIED BANANAS
418)Detox veggie soup
419)Buffalo Sauce Recipe
420)Black-Eyed Pea Salad
421)Three Bean Salad
422)Cornmeal Waffles With Banana Bourbon Syrup
423)JACKFRUIT GUMBO
424)Vegetable Pot Pie
425)Chicken Noodle Soup
426)Cajun Potato Salad
427)Cajun CHIPOTLE AIOLI
428)Focaccia
429)Multiseeded Sourdough
430)Tofu brekkie pancakes
431)Vegetarian Salisbury Steak
432)Candied Yams
433) Banana-Bran Bread
434) Easy Pie Dough
435)Hush Puppies
436)Herb & Garlic Cheese Bread
437)CAUSA A LA CHICLAYANA
438)Apple Cider Bread
439)Tamarillo
440)Swiss Chard Pie
441)Easy Lemon Orzo Faux Risotto
442)Aji Amarillo Sauce
443)Agua de Manzana
444)Shrimp Chupe
445)Aji Mirasol Sauce
446)Zesty ROASTED BEETS
447)Caribbean Coconut Collards and Sweet Potatoes
448)Raspberry ripple chia pudding
449. Japanese tofu noodle bowl
450)Spaghetti nicoise
451)Jambalaya
452. Puerto Rican Shredded Pork
453. Puerto Rican Carne Molida - Ground Beef
454. Stewed Puerto Rican Beans and Domplines
455. PUERTO RICAN-STYLE STUFFED FLANK STEAK
456. Slow Cooker Ropa Vieja (Cuban Shredded Beef Stew)
457. PUERTO RICAN PORK SANDWICH WITH PICADILLO SALSA AND FRIED PLANTAINS
458. Empanadas - (Puerto Rican Style)
459. Mofongo with Caribbean Vegetable Stew
460.Breakfast Hash
461.Coco-Nutty Grain Free Granola
462.BAKED EGGS IN AVOCADO
463.Ultimate Gazpacho
464.OVERNIGHT CHIA SEED PUDDING (VEGAN, GF)
465.Banana Nut Porridge
466.5 MINUTE CREAMY COCONUT OATMEAL WITH MACADAMIA NUTS
467.CREAMY COCONUT & CINNAMON OAT PORRIDGE
468.Curried Lentil, Tomato, and Coconut Soup
469.Favorite Broccoli Salad
470.Avocado, Watermelon & Mint Salad with Feta Cheese
471.CINNAMON APPLE PIE SMOOTHIE
472.Ultimate Gazpacho
473.Best Ever Healthy Guacamole
474.HEALTHY OATMEAL MUFFINS
475.Vibrant Orange & Arugula Salad
476.Easy Keto Cream of Mushroom Soup
477.Super Green Smoothie Bowl
478.Southwestern Zucchini Noodle Bowls
479.Crispy Butterflied Roast Chicken
480.Sweet and Sour 'Bat' Wings
481.Easy Blackened Chicken (keto + low carb)
482.Spicy Chipotle Grilled Chicken
483.GREEN CHILI CHICKEN RECIPE
484.CHICKEN DUMPLINGS RECIPE
485.Lemon Garlic & Herb Chicken Thighs
486.Cod with Gremolata on Soft Polenta
487.Easy Shrimp Scampi and Spinach Fettuccine
488.Crunchy Walnut-Crusted Salmon Fillets
489.CRISPY HONEY ORANGE GLAZED SALMON
490.Italian Salmon with Tomato Basil Salsa
491.Stuffed Calamari
492.Skillet Balsamic Skirt Steak with Garlic Zucchini, Squash and Tomatoes
493.Summer Steak Salad with Ginger-Lime Dressing
494.Beef and Cabbage Stir Fry
495.Mediterranean Portobello “Steaks”
496.Steak and Veggies with Zesty Chimichurri
497.Mediterranean pork chops
498.Caramelized Onion & Bacon Smothered Pork Chops
499.Bibimbap
500.Roasted Broccoli
501.2-Minute Creamy Avocado Dip
conclusion

Citation preview

THE COMPLETE MEDITERRANEAN DIET COOKBOOK FOR BEGINNERS 500+ QUICK, EASY, HEALTHY, DELICIOUS AND AFFORDABLE MEDITERRANEAN DITE RECIPES FOR LIVING AND BUILD HEALTHY HABITS By: Flora B. Henry

TABLE OF CONTENTS TABLE OF CONTENTS INTRODUCTION MEDITERRANEAN DIET RECIPES 1. Mediterranean Fish Bake Recipe 2. Mediterranean Quinoa Salad 3. Mediterranean Veggie Wrap Recipe 4. Mediterranean Quinoa Salad 5. Mediterranean Orzo Salad 6. MEDITERRANEAN DIET RECIPES + WRAP 7. mediterranean breakfast board 8. Mediterranean Mezze Platter 9. Mezze Board 10. Sathu Mavu Recipe - Health Mix Powder for Adults Recipe 11. AVOCADO EGG GUACAMOLE ON SOURDOUGH 12.Cauliflower Tabbouleh With Chicken 13. Salisbury Mushroom & Peas 14. MEDITERRANEAN POWER BOWL {GLUTEN FREE} 15. Mediterranean Plant Protein Power Bowl 16. Mediterranean White Bean Skillet 17. Vibrant Raspberry Walnut Salad 18. mediterranean chopped salad 19. Best Tabbouleh 20. one-skillet mediterranean chicken recipe with tomatoes and green olives 21)Roasted Beet And Ricotta Salad 22)GOAT CHEESE WALNUT SALAD 23)Spiced turkey burgers 24)Tomato Tea Sandwiches Recipe 25)Crispy Falafel 26)Onion Fried Egg 27)Quick Pickled Apples 28)Baked Clams Oreganata 29)Tuna Tartare 30)Grilled Vegetable Kebabs 31)Artichoke and Feta Tarts 32)Cod Cakes 33)smoked salmon crostini 34)Citrus Marinated Olives 35)Greek Deviled Eggs 36)Manchego Crackers 37)Burrata and Heirloom Tomato Caprese Salad 38)Cauliflower Gazpacho 49)Tuscan Kale Salad with Anchovy Dressing 40)ROASTED GARLIC HUMMUS

41)Salsa Verde 42)Black Bean Dip 43. WHITE BEAN HUMMUS 44)Baba Ganoush 45)Pinto Bean Dip 46)peppery Potatoes 47)Caprese Salad Skewers 48)LACINATO KALE SALAD 59)GRANA PADANO AND EGG STUFFED MUFFINS 50)MARGARITA 51. Skillet Chicken With Mushrooms 52. mediterranean breakfast egg muffins 53. Bruschetta Quinoa Salad 54. Italian Oven Roasted Vegetables 55. Mediterranean Turkey Skillet 56. HEALTHY CHICKEN PICCATA 57. mediterranean vegan cabbage soup (three ways) 58. Delicious Greek Lentil Salad Recipe with Feta cheese (Fakes Salata) 69. MEAL PREP GREEK CHICKEN RICE BOWLS 60. LEMON HERB MEDITERRANEAN CHICKEN + POTATOES (ONE POT) 61. Breakfast Banana Splits 62. Baked Salmon with Parmesan Herb Crust Recipe 63. Crispy Mediterranean Breakfast Wraps 64. Easy Overnight Oats 65. EVERYDAY MEDITERRANEAN SALAD 66. Mediterranean Buddha Bowl 67. Colorful Mediterranean Omelette with Feta 68. Mediterranean Medley Salad 69. Freekeh, Chickpea and Herb Salad 70. Lamb, Kale, and Pomegranate Salad 71)Patra 72)Scoglio (Seafood Pasta) 73)Vegetable Frittata 74)Breakfast Bean Tostada With Egg And Pepperoni 75)Avocado Scrambled Eggs 76)Watermelon Pizza 77)Honey and Bacon Brussels Sprouts Pizza 78)Banana Nut Quinoa Porridge 79)Smoked Paprika Potato and Egg Bake 80)Baked Oatmeal with Cinnamon 81)Cocoa Oatmeal 82)Mediterranean Omelet 83)Garden Scramble 84)Peach Melba Sunrise Smoothie 85)SAVORY AVOCADO SPREAD 86)Cheesy Stuffed Tomatoes 87)Mediterranean Garlic and Herb Crusted Roasted Sardines 88)Healthful Fruit-and-Nut Mix

89)Lemon-Herb Salmon with Caponata & Farro 90)Cypriot Tomato Salad 91)FARFALLE WITH AVOCADO SAUCE 92)Garden Three-Bean Salad with Fresh French Dressing 93)PINEAPPLE – RASPBERRY SMOOTHIE 94)Pita Pocket Chicken Salad 95)POTATO GRATIN WITH TRUFFLE OIL 96)Herb-Roasted Turkey Breast 97)Easy Chicken Kapama 98)Rosemary Baked Chicken Drumsticks Recipe 99)GREEK CHICKEN GYROS WITH TZATZIKI SAUCE 100)OVEN ROASTED PORK TENDERLOIN 101)Greek Meatballs 102)Lamb Stir Fry with Green Beans 103)Cod baked in paper with basil and asparagus 104)Mediterranean Tuna-Noodle Casserole 105)Acqua pazza: Poached snapper recipe 106. MINI CUCUMBER SMOKED SALMON APPETIZER BITES 107)Coconut and Tangerine Salad 108)GRILLED SQUID 109)Tongue and Mustard Sandwiches 110. MEDITERRANEAN DINNER BOWLS WITH CHICKEN AND CHICKPEAS (GF, HIGH-PROTEIN MEAL PREP) 111. Chopped Mediterranean Salad 112. MEDITERRANEAN ROAST GARLIC & BELL PEPPER CHICKEN PITA 113. simple mediterranean olive oil pasta 114. Healthy Kale and Quinoa Minestrone Soup 115. Pantescan Potato Salad 116. LEMON BASIL SHRIMP SALAD 117. Arugula Pesto A La Mediterranean Diet 118. Mediterranean Pasta 119. Mediterranean Salmon Salad 120)Crispy Hash Breakfast Skillet 121. Greek Guacamole 122. Protein Donuts with Chocolate Lavender Ganache 123. Oven Poached Flounder with Garlic and Olive Oil 124. one-skillet mediterranean chicken recipe with tomatoes and green olives 125. Mediterranean Oatmeal With Honey Tahini and Figs 126. Homemade Granola Recipe with Olive Oil and Tahini 127. Honey Tahini Oatmeal Cookies 128. Julia Child's Berry Clafoutis 129. Mediterranean Diet Overnight Oats 130. Mediterranean Summer Sampler 131. Mediterranean Mezze Platter 132. THE PERFECT EASY MEZZE PLATTER 133. Mediterranean Chickpea Salad 134. Mediterranean Vegetable Salad with Basil Pesto 135. Crispy Skin Chicken Thighs

136. Mediterranean mayo-less potato salad with healthy dressing 137. 15-minute mediterranean pasta 138. Mediterranean Pasta 139. Sheet Pan Mediterranean Shrimp 140. Sheet-Pan Mediterranean Shrimp 141)Broccoli, Cheddar & Spinach Frittata 142)Chicken Shawarma 143)Lemon Garlic Chicken 144)Belizean Stewed Chicken 145)Yogurt-Marinated 146)ZA’ATAR SPICED GRILLED CHICKEN 147)Sumac Chicken with Cauliflower and Carrots 148)Braised Chicken with Wild Mushrooms and Thyme 149)DUCK BREAST 150)Turkey Burgers with Mango Salsa 151)Chicken, Sausage and Peppers 152)ONE-PAN TUSCAN CHICKEN 153)Chicken souvlaki 154)GREEK LAMB CHOPS 155)Halibut with Lemon-Fennel Salad 156)Osso Buco 157)Cabbage Roll Casserole 158)SLOW COOKER BEEF BOURGUIGNON 159)Veal Pot Roast 160)Greek Farro Salad 161)Spanish Meatballs in Garlic Tomato Sauce 162)Smoky albondigas 163)ROAST SHOULDER OF LAMB 164)Balsamic Roast Beef Recipe 165)Italian Shredded Pork Stew 166)SPRING QUINOA SALAD 167)Spaghetti nicoise 168)Tomato-Poached Fish With Chile Oil and Herbs 169) Garlic Prawn Risotto 170)Red Cabbage Slaw with Cashews 171)APPLE POMEGRANATE SALAD 172)Bulgur Wheat with Dried Cranberries 173. mediterranean tuna salad with a zesty dijon mustard vinaigrette 174. MEDITERRANEAN TUNA SALAD 175. MEDITERRANEAN TUNA SALAD WITH NO MAYO! 176. Turkey Chili (Mediterranean style recipe) 177. Seriously, The Best Healthy Turkey Chili 178. Mediterranean chicken traybake 179. MEDITERRANEAN CHICKEN MEAL PREP BOWLS 180. Mediterranean Salad 181. Crispy Lemon Roasted Broccoli 183. Mediterranean Style Roasted Broccoli 182. mediterranean zucchini noodles

184. Mediterranean Zucchini Noodles 185. Mediterranean Zucchini Noodles Salad Recipe 186. One-Skillet Mediterranean Gnocchi 187. Greek-Style Chicken Orzo Recipe 188. Mediterranean Chicken Orzo 189. Mediterranean Chicken Orzo 190. Mediterranean Fish Skillet 191. Mediterranean Crock Pot Chicken Taco Bar 192. Crockpot Chicken Tacos 193. Crockpot Chicken Tacos 194. Mediterranean Tuna Pasta 195. Healthy Mediterranean 7-Layer Dip Recipe 197. Mediterranean Dry Rub 196. Macaroni Minestrone Soup 198. MINESTRONE WITH MACARONI 199. Chicken, Feta, and Spinach Mediterranean Burger with Tzatziki Sauce 201. Vegan Mediterranean Wraps 202. Vegan Mediterranean Wraps with Tzatziki 203. Brown rice salad 204. Bacon and Egg Muffins aka Breakfast in a Cup of 205. The Creamiest Scrambled Eggs (with Goat Cheese) 206. CAULIFLOWER HASH 207.Apple Cinnamon Oatmeal Stovetop Recipe 208.Bell Pepper Vegetarian Omelet 209. CHICKEN CUCUMBER AVOCADO SALAD 210.Red Pepper Jalapeno Muffins 211.Buttermilk Pumpkin Spice Pancakes 212. SMOKED SALMON AND AVOCADO WRAPS 213.COCONUT MAPLE WALNUT GRANOLA 214. Apple & Carrot “Superhero” Muffins 215. Sweet & Spicy Roasted Party Nuts 216. Super Chunky Coconut Granola 217.Pumpkin Cake 218.vegan Blueberry Muffins Recipe 219.Open Face Sandwiches With Avocado, Egg And Smoked Salmon 220.Indian Masala Omelet Recipe 221. TURKEY AND VEGETABLE SKILLET 222. Fresh Veggie Scramble 223. GINGER SWEET POTATO AND COCONUT MILK STEW WITH LENTILS AND KALE 224.Paleo Cauliflower Gnocchi with Spinach and Mushrooms 225.Summer Salad with Watermelon, Feta and Chickpeas 226. BALSAMIC SAUTEED KALE AND ONIONS 227. Sweet and Tangy Vinegar Coleslaw 228. CAULIFLOWER MUFFINS 229. Kidney bean curry 230. Pan-Roasted Cauliflower With Garlic, Parsley and Rosemary 231. Coconut Broccoli Soup

232. Ham 'n Cheese Scrambled Eggs 233.Perfect Broccoli Scrambled Eggs 234. Mixed Fruit Soup 235. BROCCOLI AND CHICKEN PASTA SALAD 236. tomato, basil and red onion salad 237.TOMATO MOZZARELLA SALAD WITH BALSAMIC REDUCTION 238. Classic Greek Pasta Salad 240. Kale Leek Coconut Soup 241. Classic Fruit Salad 242. SPICY CARROT SOUP 243. Bacon, Cream Cheese, Cheddar Chicken 244. Baked Halibut With Parmesan Crumb Topping 245. Ricotta Stuffed Chicken Bake 246. Noodle Salad with Chicken and Chile-Scallion Oil 247. Easy Bread Pudding 248. Detox Tea 249. Beginner’s Luck Green Smoothie 250. Simple Raw Tomato Juice 251. Crispy Hash Breakfast Skillet 252. The Best Grain Free Granola 253. BAKED EGGS IN AVOCADO 254. Ultimate Gazpacho 255. Easy Chia Pudding 256. Banana Nut Porridge 257. Healthy White Chocolate and Macadamia Oatmeal Pudding 258. Coconut Yoghurt and Cinnamon Porridge 259. Quinoa Vegetable Soup 260. Vegetable Beef Soup 261.Corn Guacamole Recipe 262.Spinach & Bean Burrito Wrap 263.SHEET PAN ZUCCHINI PARMESAN 264.ONE PAN HONEY GARLIC CHICKEN AND VEGGIES 265.Pot Roast with Winter Root Vegetables 266.Roasted Radishes with Soy and Honey Vinegarette 267.Skillet Salmon With Tomato Quinoa 268.Salmon Soba Noodle Bowl with Miso Mushrooms 269.HEALTHY ONE-POT CHICKEN CHILI 270. BACON WRAPPED PORK TENDERLOIN WITH APPLE ONION RELISH 271)EASY SAUTEED KALE 272)Panna Cotta with Berry Sauce 273)Gorgonzola Mascarpone Crostini with Fresh Figs 274)Open Face Sandwiches 275)Spicy Brown Mustard Chicken 276)Herb-Roasted Boneless Leg of Lamb 277)Balsamic roasted carrots and baby onions 278)CRISPY SALMON WITH CREAMY SHIRATAKI NOODLES 279) KETO PORK RINDS CRUSTED SALMON PATTIES | GLUTEN-FREE | NUTFREE

280)Chicken Quesadillas 281)CHICKEN SATAY 282)Chicken Cacciatore 283)Sole with Lemon Cream 284)Curried Tilapia Brown Rice Bowl 285)Fluffy Microwave Scrambled Eggs 286)CAESAR EGG SALAD LETTUCE WRAPS – LOW CARB, GLUTEN FREE 287)Chicken Lasagna 288)Sticky Honey-Soy Chicken Wings 289)skillet chicken with grapes and caramelized onions 290)PEACHES N CREAM MOON MILK 291)Meatless Greek Stuffed Vegetables (Gemista) 292)Ratatouille 293)Lebanese Tabbouleh 294)Caprese Style Portobellos 295)Vegetable Couscous 296) SPICY GREEN SOUP 297)Fava Beans with Jasmine Rice Recipe 298)Persian Sabzi Polo (Herb Rice with Fava Beans) 299)Lebanese Stuffed Grape Leaves 300)Minestrone Soup 301)Easy Lemon Orzo Faux Risotto 302)Tomato Salad with Feta, Olives & Mint 303)Arugula Salad 304)Tomato Feta Salad 305)Pork fillet with green vegetable salad 306)Cabbage Sauteed with Chicken 307)Pork Stir Fry 308)Beet Tartare 309)Celery Citrus Salad 310)Beet Salad with Goat Cheese 311)Watermelon Salad 312)Roasted Broccoli Salad 313)Tahini Spinach 314)Creamy Rice Pilaf with Peas 315)Easy Spaghetti Squash Pasta 316)Penne with Yogurt-Tahini Sauce 317)Zucchini Pasta 318)Pasta with Asparagus 319)BLUEBERRY MANGO SMOOTHIE BOWL 320)Best Brownies 321)Chocolate Almond Pudding 322)NUTMEG ICE-CREAM 323)RASPBERRY CREAM CHEESE DESSERT 324)STRAWBERRY COCONUT CAKE 325)SUMMER CHICKPEA SALAD 326)MELON MINT SALAD 327)Crunchy Broccoli Salad

328)Celery-and-Orange Salad 329)Ground Beef and Rice with Cheese 330)Spiced Beef Pilaf 331)Strawberry Rhubarb Cream Nutrition info 332)Chocolate Ganache 333)Strawberry Angel Food Dessert 334)Cranberry Orange Cookies 335)Key Lime Pie 336)Cranberry Pistachio Biscotti 337)Fresh Peach Cake 338)Honey Glazed Carrots 339)Fresh Cherry Tart 340)Coconut Date Balls 341)Warm Walnut Goat Cheese Bites 342)Hazelnut Cookies 343)Honey-Yogurt Berry Salad 344)Ricotta Crème Brulée 345)HONEY ALMOND RICOTTA SPREAD WITH FRUIT 346)APRICOT ENERGY BALLS 347)Mediterranean Pistachio No Bake Snack Bars – Vegan & Gluten Free 348)Individual Brunch Casseroles 349) Overnight Bircher Muesli 350)Pomegranate and pistachio Bircher-style muesli 351)Winter Bircher Muesli 352)Easy Vegetarian Pasta Fagioli 353) AVGOLEMONO SOUP RECIPE 354)Fig and Arugula Salad 355)Summer Panzanella 356)Caprese Stuffed Portobello Mushrooms 357)Roasted ratatouille pasta 358)EASY MUSHROOM RAGU WITH PARMESAN POLENTA 359)Moroccan Chickpea Tagine 360)Orzo-Stuffed Tomatoes 361)HEALTHY PISTACHIO CRUSTED WHITEFISH 362)Cioppino 363)MENEMEN (TURKISH EGG SCRAMBLE) 364)HAM AND CHEESE BREAKFAST MUFFINS RECIPE 365)Protein Pancakes 366)Seared Scallops with a Champagne-Vanilla Butter Sauce 367)Kohlrabi-Bacon Pie 368)Creamy Artichoke Dip 369)Garlic-Cheddar Pinto Bean Dip 3370)Peach, Raisin and Cinnamon 371.QUICK AND CREAMY CRAB STUFFED MUSHROOMS 372.LOADED SWEET POTATO 373.KRISTEN'S VERSATILE SPINACH CASSEROLE 374.ZUCCHINI LASAGNA ROLL UPS

375.Tofu Stir Fry 376.Vegan Seitan Bites - Sticky Garlic and Buffalo 377.VEGAN BLT ROLL-UPS WITH VEGAN RANCH 378.Easy Turkey Fajita Bowl 379.Instant Pot Cashew Yogurt 380.Zucchini Breakfast Bars with Quinoa 381.Scrambled Tofu With Cheese 382.Cheesy Zucchini Bake 383.Jalapeño Popper Casserole 384.EASY BREAKFAST CASSEROLE WITH SAUSAGE, HASHBROWNS AND EGGS 385.SAUSAGE TOMATO CHEESE OMELET 386.BROCCOLI EGG BAKE 387.Simply Chicken Quiche 388.BREAKFAST EGG MUFFINS 3 WAYS 389.Chicken and zucchini cakes 390.4 INGREDIENT PESTO CHICKEN BAKE 391.High Protein Rice Milk 392.The Best Vanilla Vegan Protein Shake Recipe – Customizable! 393.CRAB STUFFED MUSHROOMSa 394.LOADED SWEET POTATO 395.Egg Salad Recipe with the Best Dressing 396.Authentic Hoppin’ John Recipe 397.Pevery Habanero BBQ Sauce 398.Sweet and Tangy Watermelon BBQ Sauce Recipe 399.Jamaican Jerk BBQ Sauce 400.MUSHROOM GRAVY 401)TRI-COLOUR SWEET PEPPER SOUP 402)Southwestern Posole 403)Pork Stew with Sage and Thyme 404)Butternut Squash Turmeric Soup 405)yucatan lime soup 406)Loaded Potato Soup 407)Split Pea Soup 408)Rhubarb creams 409)Ravin’ Good Stew 410)Leek & Rice Soup 411)Raw Collard Greens Salad 412)Heirloom Tomato and Avocado Stack 413)vegan pancakes 414)Carrot, orange & avocado salad 415)Zingy rice sala 416)Cranberry Crumble 417)FRIED BANANAS 418)Detox veggie soup 419)Buffalo Sauce Recipe 420)Black-Eyed Pea Salad 421)Three Bean Salad 422)Cornmeal Waffles With Banana Bourbon Syrup

423)JACKFRUIT GUMBO 424)Vegetable Pot Pie 425)Chicken Noodle Soup 426)Cajun Potato Salad 427)Cajun CHIPOTLE AIOLI 428)Focaccia 429)Multiseeded Sourdough 430)Tofu brekkie pancakes 431)Vegetarian Salisbury Steak 432)Candied Yams 433) Banana-Bran Bread 434) Easy Pie Dough 435)Hush Puppies 436)Herb & Garlic Cheese Bread 437)CAUSA A LA CHICLAYANA 438)Apple Cider Bread 439)Tamarillo 440)Swiss Chard Pie 441)Easy Lemon Orzo Faux Risotto 442)Aji Amarillo Sauce 443)Agua de Manzana 444)Shrimp Chupe 445)Aji Mirasol Sauce 446)Zesty ROASTED BEETS 447)Caribbean Coconut Collards and Sweet Potatoes 448)Raspberry ripple chia pudding 449. Japanese tofu noodle bowl 450)Spaghetti nicoise 451)Jambalaya 452. Puerto Rican Shredded Pork 453. Puerto Rican Carne Molida - Ground Beef 454. Stewed Puerto Rican Beans and Domplines 455. PUERTO RICAN-STYLE STUFFED FLANK STEAK 456. Slow Cooker Ropa Vieja (Cuban Shredded Beef Stew) 457. PUERTO RICAN PORK SANDWICH WITH PICADILLO SALSA AND FRIED PLANTAINS 458. Empanadas - (Puerto Rican Style) 459. Mofongo with Caribbean Vegetable Stew 460.Breakfast Hash 461.Coco-Nutty Grain Free Granola 462.BAKED EGGS IN AVOCADO 463.Ultimate Gazpacho 464.OVERNIGHT CHIA SEED PUDDING (VEGAN, GF) 465.Banana Nut Porridge 466.5 MINUTE CREAMY COCONUT OATMEAL WITH MACADAMIA NUTS 467.CREAMY COCONUT & CINNAMON OAT PORRIDGE 468.Curried Lentil, Tomato, and Coconut Soup 469.Favorite Broccoli Salad

470.Avocado, Watermelon & Mint Salad with Feta Cheese 471.CINNAMON APPLE PIE SMOOTHIE 472.Ultimate Gazpacho 473.Best Ever Healthy Guacamole 474.HEALTHY OATMEAL MUFFINS 475.Vibrant Orange & Arugula Salad 476.Easy Keto Cream of Mushroom Soup 477.Super Green Smoothie Bowl 478.Southwestern Zucchini Noodle Bowls 479.Crispy Butterflied Roast Chicken 480.Sweet and Sour 'Bat' Wings 481.Easy Blackened Chicken (keto + low carb) 482.Spicy Chipotle Grilled Chicken 483.GREEN CHILI CHICKEN RECIPE 484.CHICKEN DUMPLINGS RECIPE 485.Lemon Garlic & Herb Chicken Thighs 486.Cod with Gremolata on Soft Polenta 487.Easy Shrimp Scampi and Spinach Fettuccine 488.Crunchy Walnut-Crusted Salmon Fillets 489.CRISPY HONEY ORANGE GLAZED SALMON 490.Italian Salmon with Tomato Basil Salsa 491.Stuffed Calamari 492.Skillet Balsamic Skirt Steak with Garlic Zucchini, Squash and Tomatoes 493.Summer Steak Salad with Ginger-Lime Dressing 494.Beef and Cabbage Stir Fry 495.Mediterranean Portobello “Steaks” 496.Steak and Veggies with Zesty Chimichurri 497.Mediterranean pork chops 498.Caramelized Onion & Bacon Smothered Pork Chops 499.Bibimbap 500.Roasted Broccoli 501.2-Minute Creamy Avocado Dip CONCLUSION

INTRODUCTION Mediteediterranean diet is focused on plants, citrus, spices, almonds, beans and whole grains. Meals are designed around plant-based foods. Including fish, moderate levels of dairy, poultry and eggs are also essential to Mediterranean diet. Red meat is served only rarely.

HOW DOES MEDITERRANEAN DIET WORK? Since this is an eating pattern – not a structured diet – you're on your own to find out how much calories you can consume to lose your weight, what you're going to do to remain active, and how you're going to shape your Mediterranean menu. The Mediterranean diet pyramid should commence. The pyramid emphasizes eating fruits, veggies, whole grains, beans, nuts, legumes, olive oil and flavorful herbs and spices; fish and seafood at least a few times a week; and moderately poultry, eggs, cheese and yogurt while saving sweets and red meat for special occasions. Round it off with a red wine splash (if you want), remember to remain physically healthy and set. A glass a day for women and two a day for men is perfect if the doctor says so. Red wine has boosted because it includes resveratrol, a chemical that appears to bring years to existence, but you will have to consume hundreds or thousands of glasses to get enough resveratrol to make a difference.

How to make your diet more Mediterranean You should render your diet Mediterranean-style: ● ● ● ● ●

Eat more starchy foods like bread and pasta Most fruits and vegetables Your diet contains fish Gain fewer meat Products from vegetable and plant oils, such as olive oil

Eat well Guide The Mediterranean diet is somewhat close to the Eatwell Guide's balanced food recommendations from the government. The guide demonstrates what foods are required for a good, nutritious diet, and how much . food group to eat: ● Eat fruit and vegetables every day – find out more on having your 5

● ● ● ● ● ●

A day Focus your meals on starchy foods like potatoes, bread, rice and pasta – select full-grain varieties where possible Eat beans, pork, chickens, beef and other proteins (including 2 portions of fish every week, 1 of which should be oily) Had any beef or dairy substitutes (such as soybeans) – use low-fat and low-sugar choices Choose unsaturated oils and spreads, feed in limited quantities Drink 6-8 glasses of fluid regular Have foods and beverages rich in fat, salt or sugar less than and in limited quantiti

Mediterranean diet is high in citrus, herbs, whole grains, legumes and olive oil. It features fish and poultry-lean protein-over-red meat. Red wine is drunk daily, just mildly.

Cook with Oil For cooking with palm oil or coconut oil, Using olive oil in homemade salads and vinaigrettes. Drizzle it to spice finished dishes like fish or chicken. Swap butter in fried potatoes, spaghetti and more.

Eat more fish Mediterranean diet's go-to protein is fish. This diet emphasizes oily fish including tuna, sardines and mackerel. This fish are high in heart-healthy omega-3 fatty acids. Even some leaner fish with less fat (like cod or tilapia) are also worth it, since they have a decent source of protein. If you currently don't have a ton of fish in your diet, a simple entry point is to designate as fish night one day a week. Cooking fish in paper or foil packages is no-fuss, no-mess way to bring dinner on the table. Or strive to include it in your favorite foods like tacos, stir-fries and soups.

Eat vegetables all day Looking at your diet and worrying there's not a green to see, this is the ideal chance to get in more vegetables. A decent way to do this is to consume one serving at snacks, such as crunching on bell pepper strips or tossing a handful of spinach into a smoothie, and one at dinner, such as these simple, easy side

dishes. Aim at least two servings a day. Better is something.

Nuts snack Nuts are another staple mediterranean diet. Grabbing a few, whether it's peanuts, cashews or pistachios, will create an on-the-go snack. A Nutrition Journal research showed that if people substituted their regular snack (cookies, popcorn, crackers, snack mix, cereal bars) with almonds, their diets would be lower in empty calories, adding sugar and sodium. Plus, nuts contain more fiber and minerals, including potassium, than snack foods.

MEDITERRANEAN DIET RECIPES

1. MEDITERRANEAN FISH BAKE RECIPE Prep Time20 mins Cook Time40 mins Total Time1 hr

Ingredients 2 tbsp olive oil 1 to 1 ½ pounds red or white potatoes chopped 1 large red or yellow sweet pepper chopped 1 onion chopped 1 tsp salt to taste 1/2 tsp black pepper 3 large cloves garlic minced 8 white fish fillets 1 14 ounce can diced tomato with juice 1/4 cup of kalamata olives chopped 1 tbsp parsley chopped

1/2 cup of feta cheese crumbled 1 tbsp lemon juice

Instructions 1. Preheat the oven to 425 degrees Fahrenheit. 2. Toss a potatoes, peppers, and onions in the olive oil in a 13x9 baking dish. Mix in the salt and pepper to distribute the oil and spices. 3. Preheat oven into 350°F and bake for 25 minutes, or until potatoes are soft. Remove a pan from the oven and give it a good stir. 4. Garlic should be strewn over the roasted veggies. Season a fish with salt and pepper before placing it on top of the veggies, tucking any thin ends beneath the broader sections. Pour a tomatoes on top, then add the olives, parsley, and feta before drizzling with lemon juice. 5. Pour a tomatoes on top, then add the olives, parsley, and feta before drizzling with lemon juice. 6. Bake for another 10-15 minutes. 7. Serve with a hearty bread and a simple green salad.

Nutrition

Calories: 306kcal | Carbohydrates: 19g | Protein: 38g | Fat: 9g | Cholesterol: 93mg | Sodium

2. MEDITERRANEAN QUINOA SALAD prep time: 10 MINUTES cook time: 15 MINUTES total time: 25 MINS

Ingredients Quinoa salad: 2 cups of quinoa, cooked (about 1 cup of uncooked) 1 red bell pepper, chopped 1/2 cucumber, chopped 1 cup of chickpeas 1/2 small red onion, finely chopped 1/2 cups of kalamata olives, cut in half

1/4 cup of sundried tomatoes, finely chopped 1/3 cup of fresh basil, finely chopped 1/4 cup of crumbled feta cheese (*use vegan feta cheese if needed)

Lemon oregano dressing: 2 tbsp lemon juice 1 tbsp white wine vinegar 1/3 cup of olive oil 1 tbsp dijon mustard 1 tsp maple syrup 1/2 tsp dried oregano 1/2 tsp garlic powder 1/4 tsp ground cumin salt & pepper to taste

Instructions 1. To make the salad, combine all of the ingredients in a large mixing basin. Feel free to increase the amount of any ingredient you choose! 2. In a small container, combine all of the salad dressing ingredients. Cover with a lid and shake . 3. Taste half of the salad dressing and pour it over the quinoa salad. If you want extra dressing, go ahead and do so. Otherwise, save the dressing for future salads.

3. MEDITERRANEAN VEGGIE WRAP

RECIPE Total Time: 15 min Prep Time: 10 min Cook Time: 5 min

Ingredients 1/2 tsp olive oil 1-inch slice red onion 1/2 medium red bell pepper 1/2 small zucchini 2 whole grain wraps or tortillas 1/4 cup of hummus 1/2 cup of baby spinach 2 tbsp feta cheese, crumbled 1 tsp dried oregano 1 tbsp sliced black olives

Preparation 1. Heat a oil in a small skillet over medium-low heat. Red onion, bell pepper, and zucchini should all be thinly sliced. Add to skillet and cook, stirring occasionally, for 5 minutes, or until soft. 2. Heat the wraps on a separate skillet. 3. Half of the hummus should be spread along the center of each wrap. Top with sautéed veggies after dividing spinach amongst rolls. Toss with feta, oregano, and olives before serving. 4. To roll it up, fold the sides over and cut it in two crosswise.

4. MEDITERRANEAN QUINOA SALAD Prep Time 15 minutes Total Time 15 minutes

Ingredients 1 1/2 cups of dry quinoa

1/2 tsp kosher salt 1/2 cups of extra virgin olive oil 1 tbsp balsamic vinegar 2 garlic cloves pressed 1/2 tsp dry basil minced 1/2 tsp dried thyme crushed between your fingers kosher salt and freshly ground black pepper 3 cups of arugula 1 15 ounce can garbanzo beans drained 1 package DeLallo Zesty Salad Savors

Instructions 1. Cook a quinoa as directed on the box, adding 1/2 teaspoon of salt to the water. Allow to cool fully. 2. Combine the olive oil, balsamic vinegar, squeezed garlic, basil, and thyme in a mixing bowls. Using the whisk, combine all of the ingredients until they are thoroughly combined. Set aside after seasoning with kosher salt and freshly ground black pepper. 3. Add the quinoa, arugula, garbanzo beans, and Salad Savors package contents to a large serving bowl . 4. Drizzle a dressing over the salad and top with basil. Season with salt and pepper to taste. Allow to cool before serving.

5. MEDITERRANEAN ORZO SALAD INGREDIENTS 6oz dry gluten free or regular orzo pasta 1-1/2 cups of grape or cherry tomatoes, sliced in half 1/4 cup of pitted kalamata olives, sliced 1/2 cup of crumbled feta cheese 1/4 cup of chopped parsley 2 Tbsp gluten-free capers, drained For the Lemon Dressing: 1/4 cup of lemon juice salt and pepper, lots 1 tsp honey

1 clove garlic 1/2 cups of extra virgin olive oil

DIRECTIONS 1. Cook pasta according to package directions, then drain and put aside to cool. 2. To make the Lemon Dressing, combine lemon juice, salt, pepper, honey, and garlic in a food processor, then gently drizzle in olive oil while processing. If required, season with extra salt and pepper after tasting. 3. Combine cooked pasta and additional ingredients in a mixing bowl, then sprinkle with enough dressing to coat. Toss and serve immediately, or chill until ready to serve.

6. MEDITERRANEAN DIET RECIPES + WRAP PREP TIME 2 MINUTES COOK TIME 2 MINUTES TOTAL TIME 4 MINUTES

INGREDIENTS 1 piece lavash flatbread (or pita) 3 tbsp hummus 1 1/2 cups of baby greens 1 Persian cucumber, thinly sliced 1 medium tomato, thinly sliced 5 pitted Kalamata Olives, halved 2 tbsp crumbled feta cheese (I used Violife) 1 tsp extra virgin olive oil

salt and pepper, to taste

INSTRUCTIONS 1. Spread half of the flatbread with hummus, working across. 2. Place a vegetables on the opposite side of the sandwich. 3. Season with a drizzle of olive oil and a sprinkling of salt and pepper, then top with feta. 4. Roll the lavash all the way to the other end, starting at the short end closest to the vegetables. 5. Cut the wrap crosswise in half or into 2-inch pieces.

7. MEDITERRANEAN BREAKFAST BOARD Prep Time: 30 mins Total Time: 30 minutes INGREDIENTS 1 Falafel Recipe 1 Classic Hummus Recipe 1 Baba Ganoush Recipe Feta cheese 1 Tabouli Recipe 1 to 2 tomatoes, sliced 1 English cucumber, sliced 6 to 7 Radish, halved or sliced Assorted olives Marinated artichokes or mushrooms Early Harvest EVOO and Za'atar to dip Pita Bread, sliced into quarters Grapes (palette cleanser) Fresh herbs for garnish

INSTRUCTIONS 1. Note: For quick and easy assembly, make the majority of these ahead

2.

3.

4. 5.

of time. See the notes for further information. Make the falafel according to the directions on the package. To soak the chickpeas, you'll need to start at least the night before. For working ahead, see the notes below. (Falafel can also be purchased at a Middle Eastern market.) Make the hummus and baba ganoush according to the directions in this recipe. Both of these may be made the night before and stored in the refrigerator. To spice things up, try roasted garlic hummus or roasted red pepper hummus. Using this recipe, slice feta cheese or make Labneh ahead of time. To make tabouli, follow this recipe. It's possible to make it ahead of time and keep it refrigerated in glass containers with tight lids.

6. Place a hummus, baba ganoush, olive oil, za'atar, and tabouli in bowls to make the Mediterranean breakfast board. To create a focal point, place the biggest bowl in the center of a big wooden board or platter. To generate movement and form, arrange the remaining bowls on different places of the board or plate. Place the remaining ingredients, such as falafel, cut veggies, and pita bread, in the spaces between the bowls. If desired, garnish with fresh herbs and grapes.

NOTES Start making the majority of this from scratch a couple nights ahead of time. The most work will go into making falafel (unless you buy ready-made falafel from a Middle Eastern supermarket). However, you may simply make the falafel patties ahead of time and freeze them, then fry or bake them (from frozen) before assembling the breakfast board. Here's a link to the whole falafel instruction and recipe notes. Hummus, baba gannoush, and tabouli may all be made a day or two ahead of time. Refrigerate in glass containers with tight lids. To locate varied olives and marinated products, go to your local grocery store's deli area (many even offer olive bars). Marinated artichokes, mushrooms, roasted red peppers, and other ingredients can be used. Consider shakshuka, spinach frittata, or this Mediterranean egg

casserole as a big egg dish to serve with this board to round out your breakfast spread. Early Harvest extra virgin olive oil (from organically cultivated and processed Koroeniki olives) and all-natural za'atar for dipping are recommended for this dish.

8. MEDITERRANEAN MEZZE PLATTER PREP TIME20 mins TOTAL TIME20 mins

Ingredients 1/2 cup of kalamata or other flavorful olives 1/2 cups of plain Greek yogurt stirred with a pinch of salt and drizzle of olive oil 1 cup of hummus (homemade or store-bought) 1 cup of Easy Muhammara 2/3 of an English cucumber, sliced 1 cup of cherry tomatoes 1 large carrot, cuts on the diagonal into slices A small bunch of grapes 4 ounces feta cheese, broken into pieces, lightly drizzled with olive oil and a pinch of herbs 3 pita breads, quartered, brushed lightly with olive oil, and warmed in the oven

Method Assemble the mezze platter: Place a big plate or a big cutting board on the table. Add the olives, yogurt, hummus, and muhammara on the platter in small plates. On a dish, arrange the cucumber, tomatoes, carrots, grapes, and feta cheese. Just before serving, fill in with the heated pita.

9. MEZZE BOARD

INGREDIENTS Produce Radish Lemon Cherry Tomato Cucumber Artichoke Hearts Figs Chickpeas

Carbs Pita Bread Accoutrements Garlic Hummus Tzatziki Dolma Green Olives Goat Cheese Stuffed Peppadews Tabbouleh Parsley

Cheese Feta

INSTRUCTIONS Begin by arranging your bowls (hummus, tzatziki & olives) Around the border of the tray, scatter larger-scale items like long cucumber slices, goat cheese packed peppadews, pita, and radishes. Arrange the dip dishes in a circle. Around the tzatziki are dolmas, feta, and tomatoes. Around the hummus, there's tabbouleh and artichokes. To fill in any gaps, add fig halves.

Drizzle olive oil and roasted chickpeas on top of the hummus, then top the tzatziki with parsley and a cucumber ribbon.

10. SATHU MAVU RECIPE - HEALTH MIX POWDER FOR ADULTS RECIPE Prep Time:30 minutes Cook Time:5 minutes Total Time:35 minutes

Ingredients Green Gram - 1/2 cup of Thinai / Foxtail Millet - 1/2 cup of Urad dal / Ulundu Paruppu - 1/4 cup of Horse Gram / Kollu - 1/2 cup of Rice - 1/4 cup of Roasted Gram Dal / Pottu kadalai - 1/2 cup of Wheat Flour - 1/2 cup of Ragi Flour - 1/2 cup of Yellow cornflour / Makkai ki Atta - 1/2 cup of Peanuts - 1/4 cup of Cashews - 1/4 cup of Badam / Almonds - 1/4 cup of Cardamom - 5 to 10 Dry Ginger Powder - 2 tsp

FOR PORRIDGE: Health Mix powder - 3 tblsp Water or Milk - 1.5 cup of to 2 cup of Jaggery or Sugar to taste

Instructions 1. Except for gram dal, peanuts, almonds, cashews, and cardamom, dry roast all the grains. Dry roast till golden brown in a heavy bottom pan over low heat. Reduce the heat. Put it in a blender and finely powder

2.

3. 4. 5. 6. 7.

it before transferring to a bowl. Now toast the gram dal, peanuts, cashews, badam, and cardamom in the same pan till brown, then cool. Put it in a blender and finely powder it before transferring it to the same bowl. Toss all of the flour into a bowl once it has been roasted till golden. Mix in the dried ginger powder well. This should be sieved and stored in a container. Take some powder, mix it with milk, and simmer until it thickens. Mix with the sweetener of your choosing. Serve the food.

11. AVOCADO EGG GUACAMOLE ON SOURDOUGH PREP TIME 10 MINUTES COOK TIME 10 MINUTES TOTAL TIME 10 MINUTES

Ingredients 1 slice sourdough (or whole grain bread) 2 hard-boiled eggs, chopped 2 hard-boiled egg whites only, chopped 1 medium avocado 1/4 cup of diced red onion 2 tsp The Fit Cook Everyday (or 1 tsp onion powder + 1 tsp garlic powder) 1 tsp cumin Juice from 1 lime 1/4 cup of finely chopped cilantro (OPTIONAL) Chopped jalapeno (OPTIONAL) Sea salt & pepper to taste Open-faced sandwich 2 slices tomato 1/4 cup of fresh spinach

STEPS 1. Using the light spray of olive oil and a sprinkle of sea salt and pepper, lightly coat the sourdough. To get the required level of blackness, toast for 4 to 6 minutes. 2. Combine the remaining ingredients in a (stone) bowl and season to taste with sea salt, pepper, and fresh lime. 3. Toss the tomato and spinach onto the bread, then top with guacamole!

12.CAULIFLOWER TABBOULEH WITH CHICKEN PREP TIME 10 MINUTES COOK TIME 15 MINUTES TOTAL TIME 25 MINUTES

Ingredients Tabbouleh 1 medium head cauliflower 10.5 oz cherry tomatoes, quartered 1 medium cucumber, seeds removed then diced 1 cup of finely chopped parsley, tightly packed 1 tbsp The Fit Cook Land (OR dried oregano) 3 tbsp olive oil Juice from 1 lemon Sea salt & pepper to taste 4 tbsp crumbled feta (1 tbsp per serving, OPTIONAL)

Chicken 1 1/4 lb chicken breast tenders 2 tsp The Fit Cook Everyday blend (OR 1 tsp garlic powder + 1 tsp onion powder) 2 tsp The Fit Cook Land (or Italian seasoning)

1 tbsp olive oil

STEPS 1. In a large mixing bowl, grate the cauliflower head. Toss in the remaining tabbouleh ingredients and mix well. Season to taste with sea salts and pepper, then cover and refrigerate until ready to serve. It should be uniformly distributed among your meal containers, and fresh lemon should be garnished. 2. Spices and mixes are used to season the chicken. 3. Heat the nonstick skillet over medium-high heat, then add the oil. 4. Cooks for 4 to 6 minutes on each side, or until the chicken is cooked through, before adding the chicken tenders. 5. Divide the chicken into appropriate parts and combine with tabbouleh in the meal container. Add one tablespoon of feta cheese to each serving if preferred. 6. Serve with a squeeze of fresh lemon as a garnish.

13. SALISBURY MUSHROOM & PEAS PREP TIME 5 MINUTES COOK TIME 15 MINUTES TOTAL TIME 20 MINUTES

Ingredients 3 tbsp olive oil 3 garlic gloves, minced 1/2 white onion, diced Pinch of sea salt 18oz Crimini mushrooms, stems removed and sliced Seasonings 2 tsp dried oregano 1 tsp dried rosemary 1 tsp ground sage 1 tsp fennel powder 1/4 cup of vegetable broth

2 tbsp vegan Worcestershire 2 tbsp low sodium Tamari 2 tbsp almond milk 3 cups of frozen peas Fresh chopped parsley

STEPS 1. Preheat a nonstick skillet to medium. Add the olive oil, garlic, and onions when the pan is heated. Cook, stirring occasionally, for 3 to 5 minutes, or until the onions are golden and transparent. As the onions cook, season with a touch of salt. 2. Cook, stirring occasionally, until the crimini mushrooms begin to wilt and decrease in size, about 3 minutes. 3. As the mushrooms cook, add the spices and stir for 1 minute. 4. Combine the vegetarian broth, Worcestershire sauce, and low-sodium Tamari in a mixing bowl. Stir and bring to a gentle simmer by increasing the heat slightly. Wilt the mushrooms in the sauce for another 5 minutes, or until most of the liquid has evaporated. 5. Fold in the peas and almond milk. Remove a pan from the heat and stir until the peas have thawed. 6. If preferred, garnish with fresh parsley and red pepper flakes, and serve over freshly cooked cauliflower rice to make it more heartier while keeping the carb count low.

14. MEDITERRANEAN POWER BOWL {GLUTEN FREE} PREP TIME 10 mins COOK TIME 10 mins TOTAL TIME 20 mins

INGREDIENTS 1 can garbanzo beans, rinsed and drained 1 english cucumber, chopped

1 cup of halved grape tomatoes 2 cloves garlic, minced 1 tsp dried dill (I recommend freeze-dried) 1 tsp dried oregano chopped fresh parsley to taste ½ cup of crumbled feta (optional)

For the dressing: ¼ cup of balsamic vinegar 3 tbsp olive oil 1 tsp agave ¼ tsp salt ¼ tsp pepper juice from 1 lemon Chopped romaine Cooked quinoa

INSTRUCTIONS Prepare a quinoa according to the package directions. Remove from the equation. Meanwhile, combine the garbanzo beans, cucumber, tomato, garlic, dill, and oregano in a mixing bowl. If using, stir in the feta cheese. Combine a dressing ingredients in a mixing bowl and pour over the bean mixture. Grab a dish and toss in a handful of chopped romaine, a scoop of quinoa, and a heaping dollop of garbanzo bean salad when ready to eat. Salt to taste, adding more salt and pepper if necessary.

15. MEDITERRANEAN PLANT PROTEIN POWER BOWL Prep Time 10 minutes Cook Time 15 minutes Total Time 25 minutes

Ingredients 1 cup of quinoa uncooked

2 cups of vegetable broth 2 cups of spinach 1/2 cup of cherry tomatoes 1/4 cup of kalamata olives sliced 1/4 cup of hummus 1/2 cucumber sliced 1/4 red onion thinly sliced 1/2 avocado diced 2 tbsp olive oil 1/2 lemon juiced 1 tsp red wine vinegar dill optional

Instructions 1. In the large saucepan on the stove, combine the quinoa and vegetable broth. Bring to a boil, then turn down to a low heat. Cooks for another 10 minute on low heat, covered (until majority of cooking liquid has been absorbed by quinoa). Turn off the heat. 2. In the large mixing bowl, combine spinach leaves, cherry tomatoes, olives, hummus, cucumber, red onion, avocado, and quinoa. 3. Drizzle olive oil, lemon juice, and red wine vinegar over the top. 4. Add fresh chopped dill and season with salt and pepper (to taste) (if desired)

16. MEDITERRANEAN WHITE BEAN SKILLET Prep Time15 mins Cook Time25 mins Total Time40 mins

Ingredients

1 bunch broccoli rabe (rapini), rinsed 2 tbsp olive oil 1 large leeks , sliced thinly into quarter moons 4 small fingerling potato , sliced into 1/8″ disk 1 small bulb fennel , chopped 3 cloves garlic , minced 2 tbsp tomato paste 1 tsp smoked paprika 15 ounces canned crushed or diced tomatoes 15 ounces canned Great Northern or Cannelini beans 1 large roasted red pepper , chopped 1/2 cup of chopped sun-dried tomatoes 1 tbsp nonpareil capers 2 tsp Italian blend herb 1 handful fresh spinach , chopped pecorino romano cheese , grated fresh parsley , minced (for garnish) kosher salt , to taste

Instructions 1. Blanch a broccoli rabe for 2 minutes in boiling water. To halt the cooking, transfer to a large bowl of icy water. Wring out the excess water and dry on paper towels. Chop the vegetables into bite-sized pieces. 2. In a 10-12′′ skillet, heat the oil over medium heat until it shimmers. Cook until the leeks are tender, then add the potatoes. Sauté the fennel and garlic until the garlic is fragrant (just 30 seconds or so). 3. Remove the veggies to one side of the pan and drizzle a little oil over the side that has been cleared. Sprinkle the paprika on top of the tomato paste in the oil. Mix in the veggies after stirring until a fragrant paste forms. 4. Combine the tomatoes (and juices), beans, red peppers, sun-dried tomatoes, capers, Italian herbs, and a generous amount of salt in a large mixing bowl. To combine, stir thoroughly. 5. Reduce the heat to medium-low to avoid the tomatoes sputtering. Cook for 15 minutes, or until you can easily smash the potato disks in

two. 6. Add the broccoli rabe and spinach and mix well. Cook until a spinach has wilted (just a few minutes). 7. Taste after sprinkling some of the cheese and fresh parsley over the pan. Season with salt as needed to bring out the flavors. 8. On the side, serve with the remaining cheese and parsley.

17. VIBRANT RASPBERRY WALNUT SALAD Prep Time 10 minutes Cook Time 0 minutes

Ingredients 3 cups of kale 1 cucumber chopped 1 cup of raspberries 1/2 cup of walnuts chopped 1/4 cup of sunflower seeds 2 tbsp crumbled feta

Instructions 1. For this salad, we like to coarsely chop the kale in a food processor, although this step is optional. You may just use torn/chopped or baby kale leaves as is if you like. In the large mixing bowl, combine the chopped kale and the mayonnaise. 2. Toss the salad with cucumber, raspberries, walnuts, sunflower seeds, and feta. To mix is to mingle 3. Drizzle with your favorite olive oil-based dressing. This recipe for Simple Lemon Vinaigrette is one of our favorites.

18. MEDITERRANEAN CHOPPED SALAD Prep Time: 15 mins Cook Time:5 to 20 min

Total Time: 31 minute

INGREDIENTS 1 cucumber, peeled, halved lengthwise, seeded, and cut into 1/2-inch pieces 1 pint grape tomatoes, quartered 1 tsp salt 3 tbsp extra virgin olive oil 3 tbsp red wine vinegar 1 medium garlic clove, minced 1 (14-ounce) can chickpeas, drained and rinsed 1/2 cups of chopped pitted Kalamata olives 1/4 cup of to 1/2 cup of red onion, minced (I do a 1/4 cup of) 1/3 cup of roughly chopped fresh parsley 1 romaine heart, cut into 1/2-inch pieces 1 cup of feta cheese, crumbled Ground black pepper

INSTRUCTIONS 1. In a medium bowl, combine cucumber, tomatoes, and 1 teaspoon salt, stir well, and then lay the bowl over a strainer to drain for 15 minutes. 2. In a large mixing bowl, combine the oil, vinegar, and garlic. Toss in the drained cucumber and tomatoes, chickpeas, olives, onion, and parsley, then chill for 10 to 20 minutes (this allows the flavors to blend together). 3. Toss in the romaine and feta cheese to combine. If required, season with salts and pepper before serving.

19. BEST TABBOULEH Prep Time: 20 minutes Cook Time: 15 minutes

Total Time: 35 minutes

INGREDIENTS ½ cup of bulgur 1 cup of diced cucumber (1 small-to-medium) 1 cup of diced tomato* (1 large) 1 tsp fine sea salt, divided 3 medium bunches curly parsley ⅓ cup of (⅔ ounce) chopped fresh mint (optional but recommended —you can chop it in the food processor with the parsley) ⅓ cup of thinly sliced green onion ⅓ cup of extra-virgin olive oil 3 to 4 tbsp lemon juice, to taste 1 medium clove garlic, pressed or minced

INSTRUCTIONS 1. Cook or soak the bulgur until it is soft, as directed on the box. Drain the excess water and set the pan aside to cool. 2. Meanwhile, in a medium bowl, combine the chopped cucumber and tomato with 12 tsp salt. Stir in the dressing and let aside for at least 10 minutes, or until you're ready to put the salad together. 3. Remove the thick stalks from the parsley before preparing it. Then finely chop the parsley and remaining stems—you can do this by hand, but a food processor with the usual "S" blade makes it much simpler. Process one bunch at a time (approximately 1 cup chopped parsley), transferring the chopped parsley to a large serving bowl before moving on to the next. 4. To the parsley bowl, add the chilled bulgur, chopped fresh mint (if using), and green onion. Remove and discard the cucumber and tomato juice from the bottom of the bowl (this will keep your tabbouleh from becoming overly watery). In a mixing bowl, combine the squeezed cucumber and tomato. 5. Whisk together the olive oil, 3 tbsp lemon juice, garlic, and the remaining 12 tsp salt in a small measuring cup or bowl. Pour it over a salad and toss to combine. Taste and adjust as needed—for more zing, add another tbsp lemon juice, or salt for more overall taste.

6. Allow a salad to sit for 15 minutes before serving to allow the flavors to meld. Otherwise, you may serve it right away or keep it refrigerated for later. Tabbouleh may be stored in the refrigerator for up to 4 days if covered.

20. ONE-SKILLET MEDITERRANEAN CHICKEN RECIPE WITH TOMATOES AND GREEN OLIVES Prep Time: 10 mins Cook Time: 15 mins Total Time: 25 minutes

INGREDIENTS 4 boneless, skin chicken breast of equal size 2 tbsp minced garlic Salt and pepper 1 tbsp dried oregano, divided Private Reserve extra virgin olive oil ½ cup of dry white wine 1 large lemon, juice of ½ cup of chicken broth 1 cup of finely chopped red onion 1 ½ cup of small-diced tomatoes ¼ cup of sliced green olives Handful of fresh parsley, stems removed, chopped Crumbled feta cheese, optional

INSTRUCTIONS

1. Dry a chicken breasts with a paper towel. Make three slits in the chicken breasts on each side. 2. Garlic should be spread on both sides, and some garlic should be inserted into the incisions you formed. Season both sides of a chicken breasts with salt, pepper, and 12 tsp. dry oregano. 3. 2 tbsp olive oil, heated over medium-high in a large cast iron skillet Both sides of the chicken should be browned. Allow the white wine to reduce by 12 percent before adding the lemon juice and chicken broth. On top, sprinkling the remaining oregano. Turn the heat down to medium. Cover securely with foil or a lid. Cook for 10-15 minutes, flipping the chicken once (the internal temperature of the chicken should be around 165 degrees F.) 4. Remove the lid and scatter the chopped onions, tomatoes, and olives on top. Cook for another 3 minutes, covered. Add the parsley and feta cheese last. Serve with light spaghetti, rice, or couscous as a dipping sauce. Take pleasure in it.

21)ROASTED BEET AND RICOTTA SALAD Prep Time: 30 mins Cook Time: 1 hour

Total Time: 1 hour 30 mins Servings: 6

Ingredients For the Roasted Beets ● 2 pounds medium size fresh beets ● 2 tbsp extra virgin olive oil ● Kosher salt

For the Salad ● ● ● ● ● ● ● ● ●

1 cup of ricotta cheese 2 tbsp of orange zest 2 tbsp of orange juice 1 ½ tsp of honey 1 ½ tbsp extra virgin olive oil 1 tbsp white wine vinegar 1 tsp kosher salt ¼ tsp ground black pepper 3 tbsp chopped fresh mint

Instructions For the Roasted Beets 1. Heat oven to 450°F. Trim the tops from the beets, save for another use, then trim the bottom of the branches. Scrub the beets, pat dry with a paper towel, and put in a dish. Toss with olive oil and also salt and pepper. 2. Place the beets in a dish and cover with foil. Bake for 1 hour for big beets, or 45 mins for modest. The beets would be cooked because you can quickly penetrate their soft cores. Keep out of direct heat.

3. To peel, trim the ends, and rub off the skins with a paper towel. Cover white gloves to prevent red paws. 4. Split them into wedges, triangles, or partial circles. For using two colors of beets, position them in different bowls. Adding the same hue to the same bowl. 5. To make the honey ricotta, in a small mixing bowl stir together ricotta, 1 Tbsp of orange zest, honey, and ¼ tsp of salt. Reserve. 6. Mix it in a little bowl. Whisk together orange juice, extra virgin olive oil, vinegar, freshly ground black pepper, and 1 tbsp mint. Pour and toss. If using two different colored beets, split the dressing. 7. Arrange the dressed beets on a pan or platter. Cover with dollops of ricotta and zest from mint and orange. Add some salt and pepper. Enjoy right now or for later.

Nutrition info Roasted Beet Salad with Ricotta

Amount Per Serve Calories 156; Fat 14g; Cholesterol 21mg; Sodium 423mg; Potassium 69mg; Carbohydrates 4g; Fiber 1g; Sugar 2g; Protein 5g; Calcium 94mg; Iron 1mg

22)GOAT CHEESE WALNUT SALAD DURATION: 12 MIN PREP TIME: 12 MIN SERVINGS: 6-8 SERVINGS

INGREDIENTS ● 5- ounce mixed field greens ● 1-1/2 cups of dried cranberries or Craisins ● 1 small red onion, thinly sliced

● 5.5-ounces soft fresh goat cheese, crumbled ● 1-1/2 cups of walnuts

For dressing: ● ● ● ● ● ●

2-1/2 tbsp red wine vinegar 1 tbsp Dijon-style mustard ½ tbsp finely chopped fresh thyme 7 tbsp olive oil ½ tsp salt ¼ tsp pepper

PREPARATION 1. 2. 3. 4. 5.

Mix together greens, cranberries and onion. Sprinkle cheese and walnuts over lettuce. Mix vinegar, mustard and thyme in a little bowl. Mix in olive oil; season with salt and pepper. Toss salad with dressing before serving.

TIPS ● To bring out a good nutty taste, put the walnuts in a shallow dish and cook at 350 degrees F for 10 mins.

23)SPICED TURKEY BURGERS Prep: 10 mins Cook: 10 mins Serves: 4

Ingredients ● ● ● ● ● ● ● ● ●

500g turkey mince ½ grated red onion 1 crushed garlic clove 2 tsp of Madras curry powder Handful chopped coriander 1 egg yolk 1 tbsp of sunflower oil 4 burger buns Salad and mango chutney, to serve

Method 1. Mix in the turkey mince, cabbage, garlic, curry powder, coriander and egg yolk with salt and pepper. Push together, then flatten into 4 flat patties. 2. Heat the oil in a pan with a high heat and cook the burgers for 5 mins per side. Grill the burgers to one foot. You should then add spinach, tacos, and salsa to the bottom half of the hot bread.

Recipes Tips ● You may prepare your own Madras curry powder using 1 tsp per ground coriander, cumin and garam masala.

24)TOMATO TEA SANDWICHES RECIPE Active: 25 mins Total: 25 mins Yield: Serves 6

Ingredients ● ● ● ● ● ● ●

6 tbsp cream cheese, softened 2 ½ tsp Summer Sauce ¾ tsp black pepper ¾ tsp kosher salt, divided 12 thinly toasted white bread slices 1 large tomato, cut into 6 slices 1 medium-size red onion, thinly sliced (1 ½ cups)

Directions 1. Combine cream cheese, summer sauce, pepper, and ½ tsp of salt in a shallow mug. Layer cream cheese on one side of pizza. Spread 1 tomato slice and ¼ cup of onion slices on each of 6 bread slices. Sprinkle salt uniformly. Fill with remaining 6 bread slices. Serve sandwiches half sliced.

25)CRISPY FALAFEL Prep Time: 20 mins Cook Time: 30 mins Total Time: 50 mins (plus 4-hour soaking time) Yield: 12 falafels

INGREDIENTS ● ¼ cup of + 1 tbsp extra-virgin olive oil ● 1 cup of dried chickpeas, rinsed, picked over and soaked for at least 4 hours and up to 1 day in the refrigerator ● ½ cup of roughly chopped red onion (½ small red onion) ● ½ cup of packed fresh parsley ● ½ cup of packed fresh cilantro ● 4 cloves garlic, quartered ● 1 tsp fine sea salt ● ½ tsp (25 twists) freshly ground black pepper ● ½ tsp ground cumin ● ¼ tsp ground cinnamon

INSTRUCTIONS 1. Place the rack in the center spot. Preheat oven to 375 F. Add ¼ cup of the olive oil to a wide, rimmed baking sheet and rub it on. 2. In a food processor, mix soaked and drained chickpeas, onion, parsley, cilantro, garlic, salt, pepper, cumin, cinnamon, and olive oil. Until smooth, around 1 minute. 3. Scoop out about 2 tsp of the mixture at a time. Shape patties to be around 2 inches broad and ½ inch thick. Place the falafel on your pan. 4. Cook for 20 to 25 mins, turning halfway through preparation, until falafels are golden on both sides. The falafels keep for up to 4 days in the refrigerator or several months in the fridge.

NOTES ● Refrigerated falafel patties can be baked on parchment paper.

● Place in an airtight bag for 2 hours before baking. ● Place the racks in the middle of the oven. Double all ingredients. If you have food processor, you can combine all of the ingredients at once. Using two baking sheets and switch their places (top to bottom, bottom to top) during baking.

26)ONION FRIED EGG Prep time:10 mins Servings: 5

Ingredient: ● ● ● ● ● ●

5 Egg ½ tbsp Soy sauce ¾ tsp AJI-NO-MOTO® ¾ tsp Salt ½ Large onion, sliced thinly Enough Cooking oil

Method

1. Beat eggs with soy sauce, salt, and onion until well mixed. 2. Heat milk, pour egg mixture. Fry each side until brown. 3. Serve with rice.

Nutrition Nutrition Value in 1 Serving; Calories94 kcal; Carbohydrate2 g; Protein8 g; Fat6 g; Sodium463 mg

27)QUICK PICKLED APPLES Ingredients ● 1 cup of water ● 1 cup of white wine or champagne vinegar ● ½ cup of maple syrup, plus additional if desired (grade B if you can find it) ● 1 ½ tsp pickling spice ● ½ tsp kosher salt ● 2 large-ish Pink Lady apples ● 2 to 3 star anise pods

Directions 1. Combine the sugar, vinegar, maple syrup, and pickling spice in a small to medium saucepan. Boil, then add heat to low and cover and simmer for 8 to 10 mins. Spoon out a little amount of the brine and taste it. If you like a sweeter pickle, add more maple syrup. 2. After you reduce the heat, wash and core the apples. Only tear them apart or pull at the stem. Cut each bit into roughly 1/8th inch strips. Move the slices to a 4 cup of glass scale or bowl. Add star anise pods

to the bowl. 3. Place the apple slices in the brine, then cover and enable to reach room temperature. The apples would float, so I covered the strainer and glass measure with plastic wrap to hold them submerged (see photo). 4. After putting them in the bowl, move them to a pint container, positioning them along the side. Remove the star anise pods from the gaps left in the apples. Load the container of water, and discard excess water. Keep refrigerated. They last at least a week in the fridge.

28)BAKED CLAMS OREGANATA Total: 40 min Prep: 30 min Cook: 10 min Yield: 1 dozen clams

Ingredients ● ● ● ● ● ● ● ● ●

1 dozen littleneck clams, scrubbed 1 cup of plain bread crumbs 2 cloves garlic, smashed and chopped 3 tbsp finely chopped fresh oregano leaves 2 tbsp finely chopped Italian parsley leaves Pinch crushed red pepper flakes Kosher salt 2 to 3 tbsp extra-virgin olive oil ½ to ¾ cup of chicken stock

Directions 1. Heat the oven to 450 F. 2. Place the clams in the oven at 200C for two to three mins or until the clams open. We want to transform the clams but not boil them. 3. Using a butter knife carefully cut the clams, discarding the top shell.

4. 5.

6. 7.

Take out the top half of the clam and put it back in the shell. That will make eating better. Preheat the oven, place the rack on the upper shelf. In a dish, combine the bread crumbs, garlic, parsley, and some cracked red pepper. Mix the olive oil with the onions. Attach chicken stock to make it wet. Taste the seasoning, add more salt if needed. Fill each clam with bread crumbs. Pack the bread crumbs down into the container. It will keep the clam moist. Spread clams on a sheet tray and apply about ½ cup of water. Moisture will help preserve the clams. Turn the oven on and place the bread crumbs under the broiler for 5-6 mins.

29)TUNA TARTARE Total: 1 hr 30 min Prep: 30 min Inactive: 1 hr Yield: 50 servings

Ingredients ● ● ● ● ● ● ● ● ● ● ● ● ●

3 ¾ pounds very fresh tuna steak 1 ¼ cups of olive oil 5 limes, zest grated 1 cup of freshly squeezed lime juice 2 ½ tsp wasabi powder 2 ½ tbsp soy sauce 2 tbsp hot red pepper sauce 2 ½ tbsp kosher salt 1 ½ tbsp freshly ground black pepper 1 ¼ cups of minced scallions, white and green parts (12 scallions) 3 ¼ tbsp minced fresh jalapeno pepper, seeds removed 5 ripe Hass avocados 1 ½ tbsp toasted sesame seeds, optional

Directions 1. Put the tuna into a very large bowl. In a separate dish, mix the oil, lime zest, lime juice, wasabi, soy sauce, warm red pepper sauce, salt, and pepper. Add the salmon, scallions, and jalapeno, and blend well. Cut avocado in half, remove seed, and peel. Cut the avocados into ¼inch dice. Add the avocado to the tuna mixture. Add the almonds and season as need. Let the mixture sit in the freeze for an hour for the flavors to combine. Serve on crackers.

30)GRILLED VEGETABLE KEBABS Total: 1 hr Active: 45 min

Yield: 4 servings

Ingredients ● ● ● ● ● ● ●

8 small cremini mushrooms 1 red bell pepper, cutted into 1 ½-inch pieces 1 small zucchini, cut into 1 ½-inch pieces ½ red onion, cut into 1 ½-inch pieces 2 tbsp olive oil 1 tbsp fresh thyme leaves Kosher salt and freshly ground black pepper

Directions 1. Combine the mushrooms, bell pepper, zucchini and onion with the olive oil, thyme, ¾ tsp salt and pepper as need. Let stand at least 15 mins. 2. Grill the steak medium-high. Loop the vegetables onto four skewers, alternating. 3. Serve the vegetables as kebabs and finish them by grill until tender and charred.

Cook's Note ● For using wooden skewers, soak all of them in water for at least 30 mins.

31)ARTICHOKE AND FETA TARTS ACTIVE TIME: 15 mins TOTAL TIME: 45 mins YIELD: Makes 6 servings

INGREDIENTS ● 1/3 cup of heavy cream ● 4 ounces feta, divided

● Kosher salt, freshly ground pepper ● 1 (14-ounce [1 sheet] or 17.3-ounce [2 sheets]) package frozen puff pastry, thawed ● All-purpose flour ● 4-ounce marinated artichoke hearts, drained, halved ● 2 tbsp olive oil ● 1 large egg, beaten to blend

PREPARATION 1. Heat the oven to 425 F. Blend cream and feta to a smooth consistency. Season with salt and pepper. 2. If using 14-ounce bag of puff pastry, split into two 16x10” rectangles. Shift each part of the pastry to a parchment-lined baking sheet. Rate a line in the pastry with a paring knife, leaving a 1” border. 3. Spread the mixture over the pastry. Arrange artichoke hearts over feta mixture and sprinkle remaining feta over. Drizzle with oil. Paste egg onto pastry. 4. Cook until pastry is puffed and browned, 10-15 mins. Bake until pastry is golden brown and baked through, about 25 mins longer. Serve hot or warm.

32)COD CAKES TIME: 1 hour, plus chilling

INGREDIENTS ● ● ● ● ● ● ● ●

4 peppercorns 1 bay leaf 1 lemon, cut into eighths 1 pound cod fillets, or other white flaky fish 2 tbsp unsalted butter 2 ribs celery, trimmed, peeled and diced 1 medium-size yellow onion, peeled and diced 2 cloves garlic, peeled and minced

● ● ● ● ● ● ● ● ●

1 heaping tbsp mayonnaise, homemade or store-bought 2 tsp Dijon mustard 2 eggs 1 ½ tsp kosher salt ½ tsp fresh ground black pepper 1 tsp paprika and 1 tsp red pepper flakes, or as need 1 heaping cup of panko bread crumbs ½ bunch parsley, roughly chopped ¼ cup of neutral oil, like canola

PREPARATION 1. Place a shallow, large pan on the burner, with high sides, and then fire it up. Add the spice, bay leaf and lemon to the wine, and allow it to come to a mere simmer. Add fish to poaching liquid and cook barely simmering until fish has whitened across the thickest portion, about 6 to 8 mins. Take the fish out of the water, and set aside to cool. 2. Put it back in the bowl, over medium-high heat. Apply the butter and whisk it around in the pan. When the butter foams, add the celery, onions and garlic, and stir regularly until the vegetables soften and the onions become translucent. 3. Mix together the mayonnaise, vinegar, eggs, salt, pepper and paprika, then apply this mixture to the sautéed vegetables, pour the crushed saltines or bread crumbs over them and whisk to blend. Stir in the parsley. 4. Cook the cod, flake off the fried fish, and shape it into balls, allowing

6-8 balls for a main course, 6-8 balls for an appetizer. Let them cool, then move them to the refrigerator. 5. Set a wide pan over high heat and apply a neutral oil. When the oil shimmers, take the fish cakes out of the refrigerator and carefully sauté them for 5 mins on either side. Job batches if appropriate. (Have a dab of mayonnaise on the patty; then either eat them alone or as a side with a dressed salad, followed by leftover wedges of lemon.)

33)SMOKED SALMON CROSTINI PREP TIME: 10 mins COOK TIME: 15 mins TOTAL TIME: 25 mins

INGREDIENTS ● ● ● ● ● ● ● ● ● ●

1 thin baguette 2 tbsp extra virgin olive oil 2 tbsp melted butter ¾ cup of Greek yogurt 6 tbsp cream cheese 2 tbsp fresh chopped dill ½ tbsp fresh lemon juice Salt as need 4 oz smoked salmon Capers or fresh dill for garnish

INSTRUCTIONS 1. Heat the oven to 400F. By using a serrated knife, cut the baguette into 1/4 inch strips. Split them ¼ inch deep, otherwise they would be tough to consume.

2. Bake the bread. Mix the melted butter and olive oil. When using unsalted butter, apply a slight pinch of salt to the mixture. Don't need any extra salt for salted butter. Brush the bread tops with oil mixture. 3. Let the bread to toast for 8-10 mins before the bottom of the bread slices are golden brown and toasted. Check for doneness; the bottom slices will brown rather than the top ones. 4. Mix Greek yogurt, cream cheese, dill, and lemon juice. Process ingredients about 30 seconds, scraping sides sometimes, before ingredients are well mixed. Add a little Greek yogurt until the mixture is moist but not too liquid. Add about ¾ cup of Greek yogurt, but the consistencies vary from yogurt brand to yogurt brand, so best to add slowly. Apply more salt, taste, and phase again. 5. Create bigger salmon slices to go on the baguette slices. 6. Put 1 tsp of the Greek yogurt mixture on each slice of the baguette. Floor of smoked salmon. A little Greek yogurt will go in the middle of the smoked salmon sandwich. Top it with a pair of capers. 7. Or a sprig of dill. 8. Serve Smoked Salmon Bites as an appetizer.

Nutrition info ● Smoked Salmon Crostini

Amount Per Serving Calories 54; Fat 3g; Cholesterol 6mg; Sodium 98mg; Potassium 26mg; Carbohydrates 4g; Protein 2g; Calcium 15mg; Iron 0.3mg

34)CITRUS MARINATED OLIVES Total: 10 min Active: 10 min Yield: 4 to 6 servings

Ingredients ● ● ● ● ● ● ● ●

¼ cup of extra-virgin olive oil ¼ tsp crushed red pepper flakes 2 sprigs fresh thyme 1 thinly sliced clove garlic 1 strip lemon zest, + 1 tsp lemon juice 1 strip orange zest + 1 tbsp orange juice Kosher salt and freshly ground black pepper 1 cup of Castelvetrano olives

Directions 1. Heat the olive oil in a saucepan. Apply the red pepper flakes, thyme, garlic, lemon zest, orange zest, salt and pepper. Fry, stirring regularly. until the garlic is pale golden. Add the olives and cook them until warm, about 2 mins. Lower the heat. Stir in the lemon juice and orange juice and serve in a decorative dish. Serve hot or cold.

35)GREEK DEVILED EGGS Prep: 20 mins

Cook: 15 mins Additional: 15 mins Total: 50 mins Servings: 24

Ingredients ● ● ● ● ● ● ● ●

12 eggs ¾ cup of mayonnaise ¾ cup of crumbled feta cheese, or as need ½ cup of chopped fresh basil, or as need 1 tomato, diced 10 black olives, diced 2 tbsp balsamic vinegar 1 tbsp ground black pepper, or as need

Directions 1. Place eggs in a pan of water. Pour into boiling water and let stand for 15 mins. Boil chickens, cool under cold spray, then peel. 2. Cut each egg in half lengthwise. Mash yolks with a fork. 3. Mix mayonnaise, feta cheese, spinach, onion, black olives, and balsamic vinegar together in a dish. Spoon yolk mixture into a plastic bag; cut the corner off. 4. Serve egg whites with the cut side out. Yolk mixture into egg whites. Season deviled eggs with black pepper; garnish with chopped basil and crumbled feta cheese.

Cook's Note: ● If you have some egg mixture leftover, save it for later, or cut open an avocado and spoon the mixture in the place where the seed is.

Nutrition info Per Serving: 103 calories; protein 4g; carbohydrates 1.4g; fat 9.2g; cholesterol 99.8mg; sodium 145.3mg

36)MANCHEGO CRACKERS PREP TIME: 0 HOURS 15 MINS TOTAL TIME: 1 HOUR 0 MINS YIELDS: 24

INGREDIENTS ● ● ● ● ● ●

8 tbsp. unsalted butter 5 oz. Manchego cheese ½ tsp. salt Tsp. cayenne pepper 1 cup of spooned and leveled all-purpose flour 1 cup of crisp rice cereal

DIRECTIONS 1. Heat the oven to 350 F. Beat sugar, cheese, salt, and cayenne with an electric mixer until mixed. Stir in flour until just mixed. Add rice cereal to blend. 2. Shape circular disks of dough of 1 1/2 inch diameter. Baking sheets about 2 inches apart. 3. Baking could take about 15 to 20 mins. Cool absolutely on a wire shelf. Hold up to 5 days in an airtight container.

37)BURRATA AND HEIRLOOM TOMATO CAPRESE SALAD Ingredients ● ● ● ● ● ●

2 balls fresh burrata cheese 4-6 heirloom tomatoes sliced Handful of fresh basil leaves olive oil the fruitier the better Good quality balsamic vinegar Kosher salt and freshly ground black pepper

Instructions 1. Arrange the tomatoes around the burrata cheese cubes. Sprinkle with fresh basil and drizzle with extra virgin olive oil. Season with balsamic vinegar and salt and pepper as need. 2. Serve cold.

38)CAULIFLOWER GAZPACHO INGREDIENTS FOR THE GAZPACHO ● ● ● ● ● ● ● ● ● ●

3 tsp kosher salt, divided 2 cups of frozen cauliflower florets 1 medium zucchini, diced 2 dinner rolls, outer crust removed and processed into about ¼ cup of coarse bread crumbs ½ cup of unroasted shelled pistachios ½ cup of diced red onion (½ medium onion) 2 cloves garlic (may substitute 1 tsp garlic powder) 2 tbsp white vinegar 2 tbsp extra-virgin olive oil 1 cup of chilled sparkling water

FOR THE SPINACH OIL ● ● ● ●

½ cup of frozen spinach, thawed and excess liquid squeezed out ½ cup of extra-virgin olive oil ½ tsp kosher salt ½ tsp ground nutmeg

FOR SERVING ● 1 link sausage (4 ounces), diced ● ¼ cup of chopped green olives (12 olives)

DIRECTIONS 1. Place 2 cups of water and 2 tsp of salt in a medium saucepan. Bring to a boil. Add the cauliflower, bring back them to a boil, and simmer until fork tender, 3 to 5 mins. Measure, then apply the blanching oil. 2. In a blender add cauliflower, zucchini, bread crumbs, pistachios, onion, garlic, 1 tsp salt, vinegar and oil and process until smooth, drizzling in the boiling water if required to hold the mixture loose but not too liquefied. Move the soup to a container and refrigerate for 2 hours or until cooled. 3. Remove the blender bottle from the cup ofboard. While the soup is chilling, blend the spinach, oil, salt and nutmeg until very finely chopped, scraping down the sides if desired, around 3 mins. Shift the spinach oil to a container and store it at room temperature. If you intend to use it again, let the oil come to room temperature before using. 4. When ready to serve, in a skillet with medium to high heat, fried the sausages until crispy. 5. Mix chilled broth and sparkling water in a blender and pump a few times. Load the broth into separate bowls, drizzle with grease, and scatter with sausage and olives.

49)TUSCAN KALE SALAD WITH ANCHOVY

DRESSING Total: 1 hr 5 min Active: 35 min Yield: 4 servings

Ingredients Tuscan Kale Salad: ● 2 bunches of Tuscan kale, stems removed and leaves sliced into ¼inch strips ● ½ cup of golden raisins ● ¼ cup of white wine vinegar ● 1 cup of toasted hazelnuts ● Shaved pecorino, for garnish

Anchovy Dressing: ● ● ● ● ● ●

¼ cup of white wine vinegar 3 tbsp grated pecorino 2 tbsp diced shallots 1 tsp honey 4 anchovy fillets ¼ cup of plus 1 tbsp extra-virgin olive oil

Directions For the Tuscan kale salad: Carry a medium pot of water to a boil. Turn off the heat. Cook the kale in the hot water for 1 minute. Drain, rinse in cold water to end the cooking process. Remove the kale to a lined baking sheet to allow excess water to drain.

Place raisins in a small bowl of vinegar and ¼ cup of hot water. Rehydrate the raisins for at least 15 mins, then rinse.

For the anchovy dressing: Apply the white wine vinegar, pecorino, shallots and anchovies. Blend until smooth. With the engine going, add in the olive oil. Apply the dressing 15 mins before serving to help better tenderize the kale. When ready to serve, add the toasted hazelnuts and plumped golden raisins.

40)ROASTED GARLIC HUMMUS PREP TIME: 15 MINS COOK TIME: 45 MINS TOTAL TIME: 1 HOUR

INGREDIENTS ● ● ● ●

2 heads garlic 4 tbsp extra-virgin olive oil, divided 1 15 ½-ounce can chickpeas, drained and rinsed 3 Tbsp plus 1 ½ tsp fresh lemon juice (from about 1 juicy/large

lemon) ● 2 tbsp tahini ● ¾ tsp salt ● Optional garnish: sumac powder, chopped parsley and more extravirgin olive oil for garnish

INSTRUCTIONS 1. Heat the oven to 350 F. Scrape off of the paper-like outer skin. Cut off the top of each clove of garlic revealing a piece of garlic. Place root down on aluminum foil or small baking dish. Pour oil over the cut end of the garlic. Using baking dish to bake the batter in. Roast until the garlic cloves are tender and fragrant. Take off the foil and let rest. 2. Peel the garlic cloves. Move skin to a food processor. Add the remaining 2 tsp oil, chickpeas, lemon juice, tahini and salt and puree. Serve garnished with parsley, sumac and drizzled with olive oil.

NUTRITION SERVING SIZE: 2 tbsp; CALORIES: 95; SODIUM: 176; FAT: 8 FIBER: 2 g; PROTEIN: 1 g

41)SALSA VERDE Prep Time: 10 mins Cook Time: 30 mins Total Time: 40 mins Servings: 8 servings

Ingredients ● 1 ¼ lb. tomatillos or green tomatoes ● 1 white onion ● 4 serrano chiles

● ● ● ●

4 cloves garlic 12 sprigs cilantro 2 tbsp. cooking oil 1 ½ tsp. salt + as need

Instructions 1. Rinse out the tomatillos and scrape the papery husks. 2. Fifth the onion. 3. Add all ingredients (cilantro and salt) to a big pot and cover with water. 4. Bring the water to a boil, and then cook for 10 mins. 5. Heat the ingredients in the boiling water until smooth. (30 seconds). 6. Heat the cooking oil in the pot. 7. Apply the salsa to the saucepan with the hot oil. 8. Let simmer for 20 mins. 9. Add the salt and pepper.

Nutrition Serving: 0.5cup of | Calories: 28kcal | Carbohydrates: 5g | Protein: 1g | Polyunsaturated Fat: 1g | Sodium: 245mg | Sugar: 3g

42)BLACK BEAN DIP Total Time: 20 Mins Servings: Makes about 3 cups of

INGREDIENTS ● ● ● ● ● ● ● ●

¼ cup of extra virgin olive oil 2 small yellow onions, chopped 4 cloves garlic, peeled and chopped 2 jalapeño peppers, seeded and chopped 15.5 ounce rinsed and drained black beans 1-1/2 tsp salt ½ tsp ground cumin 2 tbsp of lime juice, from one lime, add more if desired

● 3 tbsp water ● ¼ cup of fresh chopped cilantro, add more for garnish (optional)

INSTRUCTIONS 1. Warm the olive oil in a shallow saucepan. Add onions, garlic and jalapeño peppers and cook until soft, around ten mins. Don't sear. 2. Put the onion and black beans in a blender and add the salt, cumin, lime juice, water and cilantro. Blend it all together, sometimes stopping to stir it up. If the dip is too thick, add lime juice to thicken it. Taste and change seasoning then move to bowl. Serve with chips, salsa, guacamole, or vegetables. 3. Most heat is in seeds and ribs, so keep them out. If you prefer spicier dip, add the seeds little by little while you are mixing.

Notice ● I'm not sure about the ingredients, but I hope they are healthy for people with celiac disease. Many foods contain secret gluten; if you're cooking with someone with gluten allergies, please check the labeling of your products to ensure that they are gluten-free.

NUTRITION INFORMATION Per serving; Calories:114; Fat:5 g; Carbohydrates:14 g; Sugar:1 g; Protein:5 g; Cholesterol:0 mg

43. WHITE BEAN HUMMUS Total: 10 min Prep: 10 min Yield: 6 servings

Ingredients ● ● ● ● ● ● ●

24-ounce cannellini beans 1 lemon, juiced 1 tsp ground cumin 2 garlic cloves, chopped ½ cup of tahini paste Salt and pepper ½ cup of extra-virgin olive oil

Directions 1. Soak the dried beans over night in plenty of water. Fall the beans in a pot of fresh water by 1 inch. Cook until they are soft, lower the pressure, and simmer until they are cooked. 2. Bring the beans into the food processor. Add the lemon juice, cumin, garlic, tahini paste, and salt and pepper, as need. Turn the processor on and slowly apply the olive oil. Sift, then puree.

44)BABA GANOUSH Prep Time: 20 mins Cook Time: 35 mins

Total Time: 55 mins Yield: 6 servings

INGREDIENTS ● ● ● ● ● ● ● ● ● ●

2 pounds Italian eggplants 2 cloves of garlic, pressed or minced 2 tbsp lemon juice, more if necessary ¼ cup of tahini ⅓ cup of extra-virgin olive oil, add more for brushing the eggplant and garnish 2 tbsp chopped fresh flat-leaf parsley, plus extra for garnish ¾ tsp salt, as need ¼ tsp ground cumin Pinch of smoked paprika, for garnish Servings: toasted pita wedges, carrot sticks, bell pepper strips etc

INSTRUCTIONS 1. Place the rack in the third of the oven. Line a wide, rimmed baking sheet with parchment paper to avoid sticking. Halve the eggplants lengthwise and spray the cut sides lightly with olive oil. Arrange them side by side. 2. Roast the eggplant until it is soft inside and the skin is collapsing, around 35-40 mins. Set the eggplant aside for a few mins. Place the eggplants upside down on a large spoon and scoop out the flesh. 3. Load the juices into a sieve lined with cheesecloth and remove the skins. Throw away some stray pieces of eggplant flesh. We try to extract as much moisture out of the eggplant as possible. Let it sit for a few mins and then shake it to release more moisture. 4. Clean out the bowl, discard all the eggplant drippings, and wash out the bowl. Add the garlic and lemon juice to the eggplant and stir it until it breaks down. Apply the tahini to the bowl and stir it in. Mix in the olive oil very slowly. Stir well until the mixture are looks smooth and pale. Split some long strings. 5. Add parsley, salt and cumin. I like to add ¼ tsp of salt and ¼ tsp of lemon juice to offset the saltiness.

6. Place the baba ganoush on a plate and drizzle olive oil on top. Finally, put extra pepper on top. Serve with accompanying accompaniments. It's perfect on sandwiches!

Nutrition info Serves: 6

Amount Per Serving Calories 248; Total Fat 22.8g; Sodium 306.7mg; Total Carbohydrate 11.9g; Sugars 5.6g; Protein 3.3g

45)PINTO BEAN DIP Prep/Total Time: 25 min. Makes: 25-30 servings

Ingredients ● ● ● ● ● ● ● ● ● ● ● ●

30 ounces pinto beans, rinsed and drained 1-1/4 tsp salt, divided ¼ tsp pepper 1/8 to ¼ tsp hot pepper sauce 3 ripe avocados, peeled and pitted 4 tsp lemon juice 1 cup of sour cream ½ cup of mayonnaise 1 envelope taco seasoning 1 cup of sliced green onions 2 medium tomatoes, chopped 1-1/2 cups of shredded cheddar cheese

● 2-1/4 ounces sliced ripe olives, drained ● Tortilla chips

Directions 1. Cut beans with a fork and stir in ¾ tsp salt, pepper and pepper sauce. Stretched onto a 12-in. plate. 2. Mash avocados and lemon juice; scatter over bean mixture. Put the sour cream, mayonnaise and taco seasoning over the avocado. 3. Add tomatoes, mushrooms, cheese and olives. Serve with chips.

46)PEPPERY POTATOES Total Time: 15-30 mins Serves: 4

Ingredients ● ● ● ● ●

250 g small potatoes. 1 tbsp black pepper powder. 1 bunch of coriander leaves. Salt as need. 4 tbsp of oil|.

Preparation 1. 2. 3. 4. 5. 6.

Boil and peel the potatoes. Pour oil in the pan and add the potatoes. Fry the potatoes before they turn orange. When they turn orange, add some salt, pepper, and coriander. Let the gas burn out. The processed oil is ready to serve.

47)CAPRESE SALAD SKEWERS Ingredients ● ● ● ● ● ●

Cherry tomatoes Mozzarella balls Fresh Basil Olive Oil 1 cup of balsamic vinegar Salt and pepper

Instructions 1. Create tomato balls with basil then mozzarella, and assemble on toothpicks. Sprinkle with olive oil and salt and pepper. 2. In a sauce pan, pour one cup of balsamic vinegar and bring to a boil. Cook with low heat until it is reduced to a syrup consistency. You can say it's over if the balsamic coats the back of the spoon. When it has cooled, drizzle over Caprese salad skewers.

48)LACINATO KALE SALAD PREP TIME: 10 mins TOTAL TIME: 10 mins Serves: 4

INGREDIENTS ● ● ● ● ● ● ● ●

2 bunches lacinato/dinosaur kale, de-stemmed and thinly sliced 3 tbsp fresh lemon juice 3 tbsp extra-virgin olive oil 2-3 minced cloves garlic Pinch of fine or coarse sea salt Pinch of freshly ground pepper Pinch of red pepper flakes, as need ⅔ cup of shredded Parmesan cheese

INSTRUCTIONS 1. Note on buying kale: Don't buy lacinato kale that looks rough and paper-like. The cream won't meltdown and will linger on while you rub it. Kale should be smooth and pliable, since it will soak up the dressing and be tender when eaten. 2. Wash, de-stem and thinly slice your kale. Directions on how to destem and thinly slice kale are here. 3. Add the kale to a large salad dish. 4. Mix the ingredients in a bowl: 3 tbsp fresh lemon juice, 3 TBS extravirgin olive oil, 2-3 cloves of garlic, pinch of sea salt, pinch of black pepper, a pinch of red pepper flakes and a splash of cayenne. 5. Pour the dressing over the kale, rub properly, and let the kale absorb the dressing. When I say “massage,” I mean get your hands in there and rub it. 6. After the kale is massaged in ⅔ cups of parmesan cheese, massage it again. 7. Let the kale rest for 5 mins. It can made ahead of time or even the day before. 8. Store leftovers in the refrigerator. This salad lasts 2-3 days.

59)GRANA PADANO AND EGG STUFFED MUFFINS PREP TIME: 15 mins COOK TIME: 25 mins TOTAL TIME: 40 mins SERVINGS: 12 muffins

INGREDIENTS ● ● ● ● ● ● ● ● ● ● ● ● ●

5 tbsp vegetable oil 2 tbsp butter – melted and cooled 1 large egg 240 ml buttermilk 250 g plain (all purpose) flour 1 tsp baking powder 1 tsp bicarbonate of soda – baking soda 100 g grated Grana Padano cheese ¼ tsp salt ¼ tsp garlic salt A few sprigs of roughly chopped parsley 6 slices Prosciutto di San Daniele – chopped into small pieces 12 eggs – hard-boiled and peeled

INSTRUCTIONS 1. Heat the oven to 200 C. Brush or spray a muffin tray with grease. 2. Add the oil, melted butter, egg and buttermilk. Using a fork or bubble whisk. 3. Mix in the rice, baking powder, bicarbonate of soda, but not the cheese, cinnamon, garlic salt, parsley, and prosciutto. Mix together with a wooden spoon once just mixed. 4. Add one tbsp of the muffin mixture to each of the openings. Push a raw egg into each muffin, then place a second muffin on top. Pour the muffin mixture onto the sides and around the egg. Sprinkle on

reserved cheese and put in oven. Heat at 400F for 5 mins, then turn the oven down to 175C/350F and cook for a further 12-14 mins. 5. Fried, left in the tin for 10 mins before extracting. 6. Eat Prosciutto along with some extra Parmigiano-Reggiano. 7. Nutritional Facts per meal.

NUTRITION Calories: 271kcal; Carbohydrates: 17g; Protein: 12g; Fat: 16g; Cholesterol: 192mg; Sodium: 468mg; Potassium: 172mg; Sugar: 1g; Calcium: 170mg; Iron: 1.9mg

50)MARGARITA prep time: 5 MINS cook time: 1 MINUTE total time: 6 MINS Yield: 1 SERVING

INGREDIENTS ● 3 ounce Powell & Mahoney Classic Margarita mixer, you can substitute the same amount lime juice and simple syrup ● 1.5 ounce Tequila, I use ● 1-2 cups of ice cubes ● 1-2 tbsp Mediterranean Cyprus White Flake Sea Salt ● 1-2 slices lime, for garnishing ● 1-2 wedges lime, for garnishing

INSTRUCTIONS 1. Place a frozen glass in the freezer for 5-10 mins. Rub a lime slice over the side of the chilled bottle. 2. In a shallow bowl, filled with crushed sea salt crystals. 3. In a 32 ounce glass, mix 3 ounces of classic margarita mix, 1.5

ounces of tequila, pinch 1-2 wedges of lime, cover and shake several times. 4. Add to the bottles, garnish with lime slices. Enjoy!

51. SKILLET CHICKEN WITH MUSHROOMS PREP TIME5 minutes COOK TIME25 minutes TOTAL TIME30 minutes

Ingredients 4 small boneless, skinless chicken breasts 1/2 stick butter 1 to 2 cups of flour (for breading) 1 cream of mushroom soup can 22.6 oz Salt and pepper (to taste) 1/4 cup of green onions (optional)

Instructions 1. In the 12" cast iron skillet, melt the butter. 2. Season your chicken well with salt and pepper. 3. Coat your chicken with flour and cook it for 5 minutes on each side in a pan. 4. Set aside a big plate with a couple paper towels. 5. Remove the chicken from the skillet and lay it on a paper toweled dish after cooking for 5 minutes on each side. 6. Return a chicken to the skillet with the cream of mushroom soup. 7. Allow about 10-15 minutes of simmering time for the soup and chicken. 8. Before removing and serving your chicken, make sure it's fully cooked.

9. Green onions, if desired, can be added for added flavor.

52. MEDITERRANEAN BREAKFAST EGG MUFFINS Prep Time: 15 mins Cook Time: 25 mins Total Time: 40 minutes

INGREDIENTS Extra virgin olive oil for brushing 1 small red bell pepper, chopped (about ¾ cup of) 12 cherry tomatoes, halved 1 shallot, finely chopped 6 to 10 pitted kalamata olives, chopped 3 to 4 oz/113 g cooked chicken or turkey, boneless, shredded 1 oz/ 28. 34 g (about ½ cup of) chopped fresh parsley leaves Handful crumbled feta to your liking 8 large eggs Salt and Pepper ½ tsp Spanish paprika ¼ tsp ground turmeric (optional)

INSTRUCTIONS 1. Preheat a oven to 350 degrees F with a rack in the middle. 2. Make a 12-cup muffin tray, such as this one (or 12 individual muffin cups of). Apply extra virgin olive oil as a finishing touch. 3. Fill the 12 cups halfway with peppers, tomatoes, shallots, olives, chicken (or turkey), parsley, and crumbled feta cheese. 4. Combine eggs, salt, pepper, and spices in a large measuring cup or mixing bowl. To combine, whisk everything together thoroughly. 5. Pour the egg mixture over each cup carefully, leaving a little room at the top (approximately a third of the way up).

6. Place a sheet pan on top of a muffin pan or muffin cups (to help catch any spills). Bake for about 25 minute, in a preheated oven. 7. Allow to cool for the few minutes before loosening with a tiny butter knife along the sides of each muffin. Remove a pan from the heat and serve!

53. BRUSCHETTA QUINOA SALAD PREP TIME 15 MINUTES COOK TIME 12 MINUTES TOTAL TIME 27 MINUTES

Ingredients 1/2 cup of dry quinoa 3/4 cups of water or veggie broth 2 cups of baby spinach optional 2 cups of ripe tomato diced 2 cloves fresh garlic smashed and minced 1/4-1/2 cup of cucumber peeled + diced 1/4 cup of finely diced/minced white or red onion 2 TBSP extra virgin olive oil 2 TBSP red wine vinegar 5 large basil leaves, chopped/chiffonade + extra for topping 1 tsp chopped fresh parsley 1/4 tsp salt 1/8 tsp garlic powder 1/8 tsp dried dill sweet balsamic glaze for an optional drizzle salts and pepper to taste OPTIONAL EXTRAS: finely diced green bell peppers crumbled feta

Instructions 1. Rinse dried quinoa thoroughly in a sieve or mesh strainer to remove

its natural coating. 2. Shake the sieve to remove any extra water, place it in a pot, and dry it with a few paper towels. 3. To eliminate any remaining moisture, turn the heat to medium or medium-high and lightly toast the quinoa. To avoid burning the quiona, stir it around frequently while toasting (with a fork, spoon, or other instrument of choice). 4. When everything is dry, add your water or broth and turn up the heat to high. 5. Reduce to low/simmer and cover once the quinoa reaches a boil, keeping a tiny corner of the lid ajar to enable steam to escape. After that, set a timer for 12 minutes. 6. Remove a quinoa from heat and fluff with a fork after 12-13 minutes. 7. Break out the salt and pepper if you're a salt and pepper aficionado. After fluffing my quinoa, I always season it with a pinch of everything. 8. Are you new to quinoa? Here's a [visual guide] on how to make the dish! 9. Get to work on those vegetables while your quinoa cooks! 10. In the small bowl, combine chopped tomatoes, onion, cucumber, and garlic. 11. Pour over the vegetables a mixture of olive oil, white balsamic or red wine vinegar, basil, parsley, salt, garlic powder, and dill. 12. Allow for a few minutes for the flavors to mingle before tasting. Feel free to add any more seasonings or oil/vinegar if desired after tasting a spoonful. You may also add the sprinkle of sugar or a drop of honey to the mixture to bring out more sweetness in the tomatoes! It's simple to alter to suit your tastes. 13. Plate your bruschetta quinoa on the bed of baby spinach or field greens to enhance the vegetable count! If not, simply stack the two and sprinkle with balsamic vinegar or balsamic glaze. It's delicious when sprinkled with crumbled feta or eaten on its own! Have fun!

54. ITALIAN OVEN ROASTED VEGETABLES PREP TIME10 mins COOK TIME30 mins

INGREDIENTS 8 oz babys bella mushrooms cleaned, ends trimmed 12 oz baby potato, scrubbed 12 oz Campari tomatoes, grape 2 zucchini 10-12 large garlic cloves peeled Extra virgin olive oil see our olive oil options here ½ tbsp dried oregano 1 tsp dried thyme Salt and pepper Freshly grated Parmesan cheese for serving optional Crushed red pepper flakes optional

INSTRUCTIONS 1. Preheat oven to 425 degrees Fahrenheit. 2. In the large mixing bowl, combine the mushrooms, vegetables, and garlic. Drizzle generously with olive oil (about 14 cup). Add the oregano, thyme, salt, and pepper to taste. Toss to combine. 3. Take only the potatoes and put them out on a baking sheet that has been gently greased. Roast for 10 minutes in a preheated oven. Remove the pan from the heat and add the remaining veggies and mushrooms. Return to a oven for another 20 minutes, or until the

vegetables are fork-tender (a little charring is ok!). 4. Serve immediately with crush red pepper flakes and freshly grated Parmesan cheese (optional).

55. MEDITERRANEAN TURKEY SKILLET Ingredients 1 tbsp olive oil 1 package (20 ounces) lean ground turkey 2 medium zucchini, quartered lengthwise and cuts into 1/2-inch slices 1 medium onion, chopped 2 banana peppers, seeded and chopped 3 garlic cloves, minced 1/2 tsp dried oregano 1 can black beans, rinsed and drained 1 can (14-1/2 ounces) diced tomatoes, undrained 1 tbsp balsamic vinegar 1/2 tsp salt

Directions 1. Heat a oil in a large skillet over medium-high heat. Cook 10-12 minutes, or until turkey is no longer pink and vegetables are tender, breaking up turkey into crumbles; drain. Add turkey, zucchini, onion, peppers, garlic, and oregano; cook 10-12 minutes and vegetables are tender, breaking up turkey into crumbles. Heat thoroughly, stirring periodically, after adding the other ingredients.

56. HEALTHY CHICKEN PICCATA

PREP TIME: 30 MINUTES COOK TIME: 25 MINUTES TOTAL TIME: 30 MINUTES

INGREDIENTS 1 lemon 1 pound boneless skinless chicken breasts ¼ cup of all-purpose flour ½ tsp salt ½ tsp ground pepper 1 tbsp + 4 tsp extra-virgin olive oils, divided 1 large sweet onions, sliced 1 clove garlic, minced 1 cup of reduced sodium chicken broth ¼ cup of dry white wine 4 tsp drained capers ¼ cup of chopped parsley

INSTRUCTIONS 2. Lemon and Chicken Preparation: Halve the lemon. Half of it should be juiced, and the other half should be sliced into thin slices. Chicken breasts should be sliced into 8 thin cutlets. * 3. Chicken Dredge: In a shallow dish or pie plate, whisk together flour, salt, and pepper. Turn the chicken in the flour mixture to coat it. 2 tsp dredging flour is discarded; the remainder will be used to thicken the sauce in step 5. 4. Chicken with Brown Sauce: In a large nonstick skillet, heat 2 tablespoons oil over medium-high heat. Cook for 2 to 4 minutes. Turn over and cooks for another 2 to 3 minutes. Place on a platter and set away. Repeat with the remaining 4 pieces of dredging chicken and 2 tsp oil, lowering the heat to medium-low to avoid the chicken browning. Place the second batch of chicken on a serving platter. 5. Wipe out the skillet with a clean paper towel after cooking the onions and garlic. Place a skillets over medium-high heat and add the

remaining 1 tbsp oil. Cook, turning often, until the onion is soft and caramelized, about 5 to 7 minutes. Cook, stirring constantly, for 30 to 90 seconds, or until the garlic is aromatic and just beginning to brown. 6. Make the sauce: Toss the onion mixture with the remaining dredging flour and swirl to coat. Stir in the broth, white wine, capers, lemon slices, and lemon juice, then turn up a heat to high and bring to a boils, continually stirring. 7. Finish the dish by adding the chicken to the skillet, along with any collected juices from the plate, and turning to coat in the sauce. Bring to a simmer, rotating the chicken in the sauce, for 3 to 4 minutesand the chicken is totally cooked through and heated. Remove from a heat and stir in the parsley before serving.

57. MEDITERRANEAN VEGAN CABBAGE SOUP (THREE WAYS) Prep Time: 15 mins Cook Time: 35 minutes Total Time: 50 minutes

INGREDIENTS Extra virgin olive oil (I used Early Harvest Greek EVOO) 2 medium-sized onions, sliced into half moons (I used red and yellow onions) 2 garlic cloves, minced 2 large carrot, peeled and sliced into rounds 2 russet potatoes, scrubbed clean and sliced into ¼ inch-thick rounds 1 ½ lb green cabbage (about ½ head of cabbage), cored and chopped Kosher salt and pepper

1 tbsp organic ground cumin 1 tsp sweet Spanish paprika ½ tsp ground coriander ¼ tsp ground turmeric Bay leaf 1 cup of tomato sauce 6 to 7 cup of low-sodium vegetable broth Zest + juice of 1 lemon ½ cup of fresh dill Pinch crushed red pepper (optional)

INSTRUCTIONS Stove-Top Cabbage Soup 2 tbsp extra virgin olive oil, heated in a large Dutch oven or heavy saucepan until shimmering but not smoking Combine the onions, garlic, carrots, potatoes, and chopped cabbage in a large mixing bowl. Saute the veggies for a few minutes, or until they're almost soft. Add the remainder of the spices and bay leaf after seasoning with salt and pepper. Cook for a few minutes more, tossing often. Combine the tomato sauce and broth in a mixing bowl. Raise a heat to high and bring the soup to a boil for 5 minutes, then reduce to low and partially cover the pot. Cook, stirring occasionally, for 30 to 40 minutes, or until veggies are soft. Finally, add the fresh dill, lemon zest, and lemon juice (or your choice of fresh herb.) Place in serving dishes.

Crock Pot Cabbage Soup In a bottom of a 6-quart crock pot like this one, layer carrots, potatoes, cabbage, onions, and garlic. 2. Season with kosher salts and freshly ground black pepper. Combine the spices, bay leaf, tomato sauce, and broth in a large mixing bowl. To combine, stir everything together. 3. Cooks on LOW for 7 to 8 hours or HIGH for 4 hours in a covered crock pot (or slow cooker). Mixing should be done on a regular basis. 4. Unplug the crock pot when the soup is done. Combine the lemon zest, lemon juice, and fresh dill in a mixing bowl. 1.

5. Place the soup in serving bowls.

Instant Pot Cabbage Soup 1. In a instant pot, combine all of the ingredients except the lemon juice, lemon zest, and fresh dill. 2. Lock the lid, lock the lid, and set the timer for 15 minutes on high, then allow the pot cool naturally (another 15-20 minutes.) Remove the cover and mix in the lemon zest, lemon juice, and fresh dill when it's done. Serve immediately in serving bowls. 3. Note: If desired, sauté the veggies first in the instant pot with little extra virgin olive oil before cooking. 4. Drizzle a drizzle of Early Harvest extra virgin olive oil over the cabbage soup once it's been transferred to serving bowls. Add the sprinkle of red pepper flakes if you want it spicy. Serve with warm pita bread or a crusty whole wheat bread of your choice. Have fun!

58. DELICIOUS GREEK LENTIL SALAD RECIPE WITH FETA CHEESE (FAKES SALATA) Prep Time: 5 min Cook Time: 25 min Total Time: 30 min

Ingredients 400g brown lentils, picked and rinsed (14 oz.) 1 bay leaf 2–3 peppers, roasted and sliced 250g feta cheese, crumbled 10 cherry tomato, cut in half or 1 juicy tomato, cut in cubes 1 red onion, chopped a handful fresh parsley, chopped a handful fresh mint, chopped 10 kalamata olive, pitted and sliced salt and freshly ground pepper

For the dressing 6 tbsps extra virgin olive oil 6 tbsps red wine vinegar 1 clove of garlic, minced a pinch of sweet paprika

Instructions 1. Begin by cooking the lentils in this Greek-style lentil salad with feta cheese recipe. Rinse the lentils well in a colander under cold running water. Drain them and put them in the big saucepan. Bring 5-6cm of cold water to a boil over the lentils, season with salt, and add the bay leaf. Reduce the heat to a low-medium heat and cook for 20-25 minutes. The lentils should be cooked but still have a tiny bite to them for this Greek lentil feta salad dish. Remember that various lentil kinds cook at various rates, so taste after 15 minutes and be careful not to overcook them! 2. Meanwhile, get the veggies ready. You may use the peppers raw, chopped into little cubes, or roasted in this Greek feta lentil salad recipe. Extra flavor may be obtained by roasting the peppers until they are somewhat tender. Cut the peppers in half crosswise and lay them on a baking pan lined with parchment paper to roast. Season with salt and pepper after drizzling with olive oil. Bake for about 20 minutes, or until softened, in a preheated oven at 200-220C. 3. To make the dressing for this Greek lentil salad, whisk together all of the ingredients in a bowl. 4. Drain a lentils in a strainer and rinse them under cold running water to halt the cooking process. Place lentils in the large serving bowl and mix with dressing after they have cooled somewhat. Blend in the chopped onion, cherry tomatoes, feta cheese, olives, and sliced roasted peppers. Fresh herbs should be added immediately before serving. Have fun!

69. MEAL PREP GREEK CHICKEN RICE BOWLS

PREP TIME:30 mins COOK TIME:30 mins TOTAL TIME:1 hr

INGREDIENTS 1 1/2 pounds boneless, chicken breasts 2 tbsp fresh lemon juice 2 tbsp red wine vinegar 1 tbsp extra virgin olive oil 3 cloves garlic, minced 2 tsp dried oregano 1-1/4 cups of quick cooking brown rice, such as Uncle Bens 10 min rice 2 cups of low sodium chicken broth 1 dry pint cherry 1 medium cucumber, peeled, seed and cut into bite-sized piece 1 small orange bell peppers, cut into 1-inch pieces 20 pitted Kalamata olives, sliced 4 tsp extra virgin olive oil 1 medium lemon, quartered 1/4 cup of crumbled feta cheese

INSTRUCTIONS For the chicken: 1. In the small bowl, combine the lemon juice, vinegar, olive oil, garlic, and oregano. 2. 1 at a time, place the chicken breasts in a Ziploc bag. Pounded to an equal thickness of approximately 12 inch thick with a mallet or rolling pin, being careful not to rupture the bag. 3. Toss the marinade into the bag. Allow to marinates in a refrigerator for at least 30 minutes or up to overnight. 4. Toss the rice and broth together in a pot and bring to a boil. Reduce to the low heat, cover, and cook for 10 to 12 minutes (or until rice is tender and broth is absorbed). 5. Preheat the grill, grill pan. Spray the chicken with oil and toss in the

marinade. 6. Cook for 5–6 minute per side. Allow a chicken to rest while you finish the remaining ingredients in the dish. 7. To build bowls and enjoy right away, follow these steps: 8. Chicken breasts should be sliced. Fill each bowl halfway with rice, then top with chicken, 1/4 of the tomatoes, cucumbers, pepper, and olives. 9. 1 teaspoon oil, 1 wedge lemon juice, 1 tablespoon feta cheese, and a sprinkling of parsley

For meal prep: 1. Chicken breasts should be sliced. Layer 3/4 cups rice and 1/4 cup chicken in 4 meal containers, then place 14 tomatoes, cucumbers, bell pepper, olives, and feta in individual containers or baggies. 2. Heat the chicken and rice, then top with vegetables, olives, and cheese. Drizzle with 1 tsp olive oil and 1 slice of lemon juice when ready to serve.

60. LEMON HERB MEDITERRANEAN CHICKEN + POTATOES (ONE POT) PREP:10 MINS COOK:45 MINS TOTAL:55 MINS

INGREDIENTS 4 skin-on , bone-in chicken thighs ¼ cup of lemon juice (juice of 1 lemon) 3 tbsp olive oil , divided 1 tbsp red wine vinegar 4 large garlic cloves , crushed 3 tsp dried basil 2 tsp dried oregano 2 tsp dried parsley 2 tsp salt , + extra

8 baby potatoes , halved 1 red onion , cut into wedges 1 red bell pepper (capsicum), deseeded and cut into wedges 1 large zucchini , sliced 4 tbsp pitted Kalamata olives Lemon slices , to serve

INSTRUCTIONS 1. Using a paper towel, pat the thighs dry. Combine the lemon juice, 2 tablespoons olive oil, vinegar, garlic, basil, oregano, parsley, and salt in a shallow dish. Half of the marinade should be poured off and stored in a jar for subsequent use. 2. Place a chicken in the dish with the marinade and coat evenly. Cover and marinate for 15 minutes if you're in a hurry; 1 hour if you have time; or overnight if you have time, rotating every chicken thigh in the marinade occasionally. 3. Preheat the oven to 220 degrees Celsius | 430 degrees Fahrenheit. In the large oven-proof pan or skillet, heat the remaining 1 tablespoon olive oil over medium-high heat. Cook a chicken until golden brown on both sides (about 4 minutes every side). Drain part of the fat, leaving roughly a tablespoon for flavoring. 4. Place the veggies in a circle around each chicken thigh. Drizzle the remaining marinade over the veggies and toss them in the oil mixture to evenly coat them. 5. Bake until the potatoes are mushy and the chicken is entirely cooked through, covered with a lid (or foil) (about 35 minutes). Change the oven to grill / broil on medium heat; cover and cook for 5-10 minutes and golden brown. Serve with lemon slices and olives.

61. BREAKFAST BANANA SPLITS Prep Time: 20 minutes Total Time: 20 minutes

Ingredients 2 large banana 1 cup of Greek yogurt, plain 1/4 cup of quinoa crispies cereal 3 tbsp chia seeds 3 tbsp chocolate chips, semisweet 1/4 cup of raspberries 2 tbsp peanut butter, all-natural 2 tbsp water 1 tbsp maple syrup, pure

Instructions 1. Peel and slice the two bananas lengthwise. Place them on a platter and drizzle half a cup of Greek yogurt over each one. 2. On top of the Greek yogurt, equally distribute the other toppings. 3. Whisk together the peanut butter, 1 tbsp water, and maple syrup in a small bowl. Add more water (or maple syrup) until the sauce reaches a consistency that can be drizzled easily. 4. Serve with the drizzle of sauce over the splits.

62. BAKED SALMON WITH PARMESAN HERB CRUST RECIPE Prep Time2 mins

Cook Time15 mins Total Time17 mins

Ingredients 1 salmon filet about 2 pounds, left whole Parmesan Herb Crust: 3 cloves garlic finely minced 1/4 cup of chopped parsley 1/2 cup of chopped Parmesan cheese

Instructions 1. Preheat the oven to 425 degrees Fahrenheit. To make cleaning easier, line a rimmed baking sheet with parchment paper or aluminum foil. 2. Place a salmon, skin side down, on a baking sheet that has been lined. Another piece of parchment paper should be used to cover the fish. Salmon should be baked for 10 minutes. Remove a top sheet of parchment paper from the oven. Garlic, Parmesan, and parsley combination on top. Return to a oven, uncovered, and bake for another 5 minutes, or until the cheese has melted, the cooked salmon flakes easily with a fork, and an internal thermometer probe reads 135o F. The Parmesan cheese should have melted and browned somewhat. 3. Allow for a 5-minute pause before serving.

63. CRISPY MEDITERRANEAN BREAKFAST WRAPS Ingredients 2 6 ounce bags spinach 8 eggs Salt and pepper EVOO 4 large tortillas 1 cup of feta cheese 1/2 cup of jarred caponata spread

Preparation 1. Cook for 3 minutes, or until two 6-ounce bags of spinach have wilted. Drain in a colander, pushing on the liquid to remove it. 8 eggs, 2 tablespoons water, and a teaspoon of salt and pepper in a medium mixing bowl 1 tbsp extra-virgin olive oil 1 tbsp extra-virgin olive oil 1 tbsp extra-virgin olive oil 1 tbsp extra-virgin olive oil 1 t Scramble the eggs for about 4 minutes, or until just done. Divide the spinach among 4 large tortillas and top each mound with 1/4 cup feta cheese and 2 tablespoons canned caponata spread; roll up burritostyle. Wipe clean the skillet and heat 2 tbsp extra-virgin olive oil over medium heat; add the wraps and cook until golden and crisp, rotating once. To serve, cut in half.

64. EASY OVERNIGHT OATS PREP TIME8 hrs TOTAL TIME8 hrs

INGREDIENTS Basic Overnight Oats ½ cup of old-fashioned rolled oats ½ cup of milk any milk will work, but I like unsweetened almond milk 1/4 cup of plain yogurt or 1/4 cup of more milk I like using Greek yogurt 1-2 tsp maple syrup or honey or your preferred sweetener 1 tsp chia seeds optional 1/2 tsp vanilla extract optional pinch of sea salt toppings of choice: fruit nut butter, nuts, seeds, etc. Chocolate Chip Overnight Oats

2 Tbsp chocolate chips Peanut Butter Overnight Oats 1 Tbsp peanut butter Berry Overnight Oats 1/4 cup of fresh berries I like sliced strawberries and blueberries best

INSTRUCTIONS 2. Overnight Oats 3. In the jar , combine the oats, milk, yogurt, maple syrup, chia seeds, vanilla, and sea salt. Combine the ingredients in a mixing bowl. Refrigerate for at least one night. If you're in a hurry, cut the soak period in half to 2-4 hours. 4. Remove the cover the next morning and give the oats a good toss. If the mixture appears to be too thick, add a bit more milk to soften it up. Enjoy by topping with your favorite toppings. You may eat the oats directly from the jar or serve them in a bowl. 5. In the sealed airtight container, overnight oats should last up to 5 days in the fridge. 6. Overnight Oats with Chocolate Chips 7. When preparing the overnight oat mixture, stir in 1 tablespoon of chocolate chips, and then top with the remaining chocolate chips before serving. 8. Overnight Oats with Peanut Butter 9. When preparing the overnight oat mixture, stir in 1/2 tbsp peanut butter, then drizzle the remaining peanut butter over the oats to serve. 10. Overnight Oats with Berries 11. When preparing the overnight oat mixture, stir in 2 tablespoons of berries, then top with the remaining berries before serving.

65. EVERYDAY MEDITERRANEAN SALAD prep time: 15 MINUTES total time: 15 MINUTES

INGREDIENTS MEDITERRANEAN SALAD INGREDIENTS: 5 ounces baby arugula

1 can chickpeas, rinsed and drained half of the small red onion, peeled and thinly sliced half of the English cucumber, thinly sliced 1/2 cups of diced roasted red peppers 1/2 cup of crumbled feta cheese

GREEK VINAIGRETTE INGREDIENTS: 3 tbsp olive oil 1 tbsp red wine vinegar 1 tsp Dijon mustard 1 tsp dried oregano 1/2 tsp fine sea salt 1/4 tsp freshly-cracked black pepper 1 small clove garlic, pressed

INSTRUCTIONS 1. To make the vinaigrette, combine all ingredients in a mixing bowl (or shake in a mason jar) until well combined. If preferred, taste and add more sweetness if necessary. Use right away or keep refrigerated for

up to 3 days in a sealed container. 2. To make the salad, combine all of the ingredients in a large salad bowl, sprinkle with vinaigrette, and toss to combine evenly. Serve immediately, if preferred, with more feta cheese and black pepper.

66. MEDITERRANEAN BUDDHA BOWL prep time: 10 MINUTES cook time: 25 MINUTES total time: 35 MINUTES

Ingredients 1 - 15 ounce cans of chickpea, drained and rinsed 1 1/4 cup of brown rice, rinsed and cooked according to the package 2 cups of hummus 2 cups of feta cheese, crumbled 1 cup of kalamata olive, pitted 3 cups of green of your choice, try arugula, spinach, romaine 2 cups of Greek Yogurt Vegetables of your choice 1 lemon, cut into chunks 1/2 cup of fresh parsley, chopped

Instructions 1. Veggies ROASTED: If you're creating roasted vegetables, Preheat oven to 425 degrees Fahrenheit. 2. Put all of your veggies in a large mixing bowl and cut them to your chosen size, ensuring sure they are roughly the same size for uniform roasting.

3. Combine a olive oil, garlic, thyme, oregano, za'atar or sumac, lemon juice, and salt & pepper in a small mixing dish or mason jar. To combine the ingredients, stir or shake them together. 4. In the large mixing bowl, toss the veggies with the olive oil mixture. 5. Arrange the veggies in an equal layer on a baking sheet. You may wish to use two baking pans if you don't want your veggies to be crowded. 6. Roast a veggies for 30 to 35 minutes, or until they are tender and just beginning to sear on the edges, stirring once or twice around the 15 minute mark. 7. THE BUDDAH BOWLS REQUIREMENTS ARE AS FOLLOWS: 8. A big pot of water should be brought to a boil (about 4 quarts water). Once the water has to a boil, add the rice and cook for another 25 minutes, or as directed on the box. 9. Start by distributing the brown rice or grain among the four bowls when you're ready to build the buddah bowls. 10. Then combine all of a ingredients in a large mixing basin and divide evenly among the four bowls. I prefer to finish with the hummus and Greek yogurt. Serve with lemon wedges and parsley as garnish.

67. COLORFUL MEDITERRANEAN OMELETTE WITH FETA Prep Time:5 minutes Cook Time:10 minutes Total Time:15 minutes

Ingredients 2 large eggs beaten 2 Tbsp ricotta cheese 2 Tbsp chopped sun-dried tomatoes 2 Tbsp diced yellow onion 2 Tbsp diced red bell peppers

1 cup of baby spinach leaves 2 oz. Cooked salmon 2 Tbsp crumbled feta cheese

Instructions 1. Whisk together your eggs and ricotta cheese in a small bowl. Remove the bowl from the table. 2. A medium nonstick pan (or a greased conventional skillet) should be heated over medium heat. Add the sun dried tomatoes, onion, and bell peppers to the pan and cook for 5-7 minutes, stirring periodically. 3. Then, pour a egg mixture into the pan, ensuring sure it thoroughly covers the bottom and equally distributes the vegetables. Tilt the pan gently as required until the omelette's edges are set. Using a spatula, carefully flip the omelette over in the pan. 4. Fold a omelette in half and serve with the spinach, salmon, and feta on one side.

Notes •

The nutritional information shown here is simply an approximation. The nutritional information displayed depends on the brands you use and the sorts of products you choose. You should calculate a nutritional information with the exact components you use to get the most accurate results.

Nutrition Serving: 1omelette | Calories: 430kcal | Carbohydrates: 12g | Protein: 36g | Fat: 25g | Sodium: 615mg | Fiber: 3g | Sugar: 5g

68. MEDITERRANEAN MEDLEY SALAD Ingredients 2 cups of cooked brown rice 1 can (6 ounces) light water-packed tuna, drained and flaked 1/2 cup of sliced ripe olives 1/2 cup of sliced celery 1/2 cup of frozen peas, thawed

1 medium tomato, diced 1/2 cup of chopped green pepper 1/4 cup of thinly sliced radishes 1/4 cup of sliced green onions 1/4 cup of grated carrots

LEMON HERB SALAD DRESSING: 2 tbsp olive oil 2 tbsp water 2 tbsp lemon juice 1 tbsp Italian seasoning 1 tsp sugar 1/2 tsp salt 1 garlic clove, minced 1/4 tsp lemon-pepper seasoning

Directions 1. Combine a first ten ingredients in a large mixing basin. Mix salad dressing ingredients in a container with a tight-fitting cover; shake thoroughly. Toss a salad in the dressing to coat it. Refrigerate for at least 1 hour after covering.

69. FREEKEH, CHICKPEA AND HERB SALAD INGREDIENTS 1 cup of freekeh ½ tsp salt, more to taste ½ cup of chopped fresh flat-leaf parsley ¼ cup of chopped fresh mint 1 cup of thinly sliced celery, + 3 tbsp chopped leaves 1 bunch scallions, finely chopped 1 can chickpeas, drained and rinsed ¼ cup of fresh lemon juice, more to taste ½ tsp lightly toasted cumin seeds, ground, more to taste

1 garlic clove, minced or puréed (optional) 6 tbsp extra-virgin olive oil

PREPARATION 2. Freekeh should be heated in a medium-sized heavy pot over mediumhigh heat. 2 to 3 minutes in a dry pan, tossing or swirling until freekeh turns aromatic. Bring 2 cup of water and a pinch of salt to a boil. 3. Reduce to a low heat setting, cover, and cook for 20 to 25 minutes, or until all of the water has been absorbed. Turn off a heat and cover the pot. Cover the saucepan with a clean dish cloth and replace the lid. Allow for at least 10 minute of resting time. Allow freekeh to cool for another 10 minutes before uncovering. 4. Toss together freekeh, chopped herbs, celery, onions, and chickpeas in a large mixing basin. Toss the salad with lemon juice, cumin, garlic, salt, and olive oil in a small bowl. Taste and, if necessary, add additional lemon juice. Serve immediately or wait up to an hour before serving.

70. LAMB, KALE, AND POMEGRANATE SALAD COOK TIME25 mins TOTAL TIME45 mins

INGREDIENTS Marinade 1 1/2 cups of pomegranate juice 3 tbsp extra-virgin olive oil 3 cloves garlic chopped 1 tbsp ground ginger

1 tbsp organic Ceylon cinnamon 2 tsp cumin 1 tsp unrefined sea salt 1/2 tsp freshly ground black pepper 1 4-lb leg of lamb, deboned, butterflied, and trimmed of visible fat

Dressing 2 tsp Dijon mustard 2 tbsp pomegranate balsamic vinegar 1/4 cup of extra-virgin olive oil

Salad 5 cups of baby kale 2 bulbs fennel thinly sliced 1/2 cup of pomegranate seeds or sliced red grapes 4 cups of blanched green beans 2 tbsp crumbled gorgonzola cheese 1/4 cup of walnut halves toasted

INSTRUCTIONS 1. In the large resealable plastic bag, combine the marinade ingredients. Refrigerate for 8 hours or overnight after adding the lamb. 2. Remove a lamb from the marinade, pat it dry, and place it on a serving platter. Turn all burners on high on the gas grill, shut the cover, and cook until hot, about 15 minutes. Clean the grates with a scraper and a brush of oil. 3. Grill the lamb over medium-high heat, fat-side down, for 25–35 minutes total, depending on desired doneness, flipping halfway through. For medium-rare, aim for the internal temperature of 145°F, and for medium, aim for a temperature of 160°F. Remove a pan from the grill and cover it loosely with foil. Allow to rest for 15 minutes before slicing thinly. Prepare the salad while you're waiting. 4. Whisk together all of a dressing ingredients in a large mixing basin. Add salt and pepper to taste . Toss in the kale, fennel, pomegranate seeds, or grapes to coat. Dress salad and serve with sliced lamb, green beans, gorgonzola cheese, and toasted walnuts on a tray.

71)PATRA Ingredients ● 15 patra leaves

PASTE ● ● ● ● ● ● ● ● ●

60ml of tamarind juice 150g of chickpea flour 3 tsp red chilli powder 1 tsp turmeric powder 1 tsp asafoetida 1 tsp cumin seeds 3 tsp caster sugar 1 tbsp of oil 2 tsp salt

TO SERVE ● ● ● ● ●

1 tbsp of oil 1 tsp of mustard seeds 1 tsp cumin seeds 3 tsp of sesame seeds 1 tbsp of coriander, leaves finely chopped

Method 1. Clean and wipe the leaves. Take off some thick veins, and cover the leaves in a wet tea towel or muslin cloth. 2. Mix the ingredients together to create a dense batter, if it's too dry add some warm water to loosen it 3. Spread a thinly film of the paste on a smooth work surface. Add another leaf and coat with the paste. Finish with four layers. 4. Add another sheet of the paste, folding the corners and rolling it up onto the tips. Seal the ends with a paste.

5. Using up all the leaves to paste. Leave in a heated position for about 30 mins, then steam for about 20 mins. 6. When they cool off, cut them into pieces. Add oil to a pan and then add the diced leaf mustard, cumin and sesame seeds. 7. Cook for a few mins, then sprinkle with fresh coriander to toast.

72)SCOGLIO (SEAFOOD PASTA) Prep: 5 mins Cook: 47 mins Total: 52 mins Yield: Makes 6 servings (1 serving: 2 cups)

Ingredients ● ● ● ● ● ● ● ● ● ● ●

2 tbsp olive oil 2 garlic cloves, crushed 1 (16-ounce) can whole Italian tomatoes Salt and freshly ground black pepper, as need 1 tsp Sicilian oregano (optional) 1 pound dry spaghetti 2 tbsp + 2 tsp olive oil, divided 4-6 medium-size scallops ¼ tsp salt ¼ tsp pepper 8 medium-size peeled shrimp

● ● ● ● ●

1 spring fresh oregano 1 sprig fresh thyme 8 mussels 8 clams ½ cup of white wine

Directions MAKE SAUCE 1. Heat oil in a saucepan. Cook a combination of garlic and oil, stirring. Put tomatoes into a bowl; split them up with clean hands. When garlic is browned, add tomatoes. Add salt and pepper. 2. Simmer for 45 mins, adding water to prevent the sauce from thickening. The sauce should be dark red. If it turns brick red, it's too dense.

MAKE PASTA: 1. Follow box instructions. Drain, reserving 1 cup of cooking water. 2. Heat the 2 tsp oil in a skillet. Season scallops with salt and pepper, and fry until golden brown on either side. Remove and 3. Separate. 4. Cook shrimp before they are. 5. Turn pink, for 1-2 mins. Remove and 6. Reserve. 7. Add reserved pasta water with oregano and thyme. Cook for 10 mins to make a soup, scraping the bottom of the pan to release the bits leftover from sautéing into the soup. 8. When broth is ready, substitute mussels with 2 remaining tsp oil. Cook 2-3 mins, removing mussels until they open. Save. Repeat for clams, cooking 4 mins. Set back. 9. Strain the broth and switch to the same bowl.. Brown meat in oil over medium heat before alcohol burns off. Send scallops to the plate. Then add ½ cup of Pomodoro. Remove shrimp and a bit more sauce. Add spaghetti to the saucepan. Stir in sauce. Stir 2-3 mins and fold in clams and mussels. Serve instantly.

Nutrition info Per Serving: 433 calories; fat 10.4g; saturated fat 1.6g; mono fat 6.1g; poly fat 1.6g; cholesterol 25mg; Protein 19g; carbohydrates 61g; sugars 2g; fiber 4g; Iron 4mg; sodium 491mg.

73)VEGETABLE FRITTATA Yield: 12

INGREDIENTS ● ● ● ● ● ● ● ● ● ● ● ● ●

5 ounces eggs ½ ounce basil leaves, chopped 2 tbsp Italian parsley, chopped ½ tsp kosher salt ½ tsp freshly ground pepper 2 tbsp olive oil 2 tbsp garlic, minced 4 cups of yellow squash slices (1/4 inch thick) 4 cups of zucchini slices (1/4 inch thick) 3 cups of red bell peppers, thinly sliced 3 cups of crimini mushrooms, sliced 1 cup of green onions, sliced 6 ounces goat cheese, crumbled

INSTRUCTIONS 1. Mix eggs, basil, parsley, salt and pepper. 2. Heat 1 tbsp olive oil in either of two oven-proof nonstick pans. 3. Add half the garlic, yellow squash, zucchini, red peppers and mushrooms. 4. Keep cooking until vegetables are tender, about 8 mins. Add onions;

cook 3 mins. 5. Pour half of the mixture into each vessel. Cook eggs until set, around 3-4 mins. 6. Sprinkle the goat cheese on each frittata. Leave it to heat until golden and strong, then cook for 3 mins. 7. Wait five mins to cut each into six wedges. Serve instantly.

74)BREAKFAST BEAN TOSTADA WITH EGG AND PEPPERONI prep time: 5 MINS cook time: 5 MINS total time: 10 MINS Yield: 3

Ingredients ● ● ● ● ● ● ● ●

3 tortillas ½ cup of refried beans 3 eggs 1/3 cup of Margherita Thick Sliced Pepperoni, cut into small pieces 1 Hass avocado, sliced ¼ cup of queso fresco, crumbled 2 tbsp fresh cilantro for garnish Salt and pepper as need

Instructions 1. 2. 3. 4. 5.

Heat refried beans and spread on tostadas. I used Refried beans. Split the three eggs in a frying pan. Add one egg to each tostada. Add some sliced pepperoni to some avocado.

6. Every tostada. 7. Add queso fresco and chopped cilantro. 8. Add salt and pepper as need.

75)AVOCADO SCRAMBLED EGGS Prep/Total Time: 10 min. Makes: 6 servings

Ingredients ● ● ● ● ● ● ●

8 large eggs ½ cup milk ½ tsp salt ¼ tsp pepper 1 medium ripe avocado, peeled and cubed 2 tbsp butter 6 bacon strips, cooked and crumbled

Instructions 1. In a bowl, beat all eggs, Add the milk, salt and pepper; stir in avocado. Heat up a skillet on low pressure. Add egg mixture; cook and stir them until the eggs are ready. With pancakes.

Nutrition info 1 each: 233 calories, 19g fat, 302mg cholesterol, 434mg sodium, 4g carbohydrate, 12g protein.

76)WATERMELON PIZZA Prep time: 10 MINS cook time: 0 MIN total time: 10 MINS

yield: 8-10

Ingredients ● ● ● ● ● ● ● ●

1 watermelon 1 cup of coconut yogurt (or greek yogurt for non-vegan) ½ cup of strawberries, sliced in half ½ cup of raspberries ½ cup of cherries ½ cup of blueberries ½ cup of pomegranate seeds Honey or maple syrup (optional)

Instructions 1. By Using a knife, cut off a slice of watermelon right down the middle. 2. Place a sheet of yogurt in the watermelon leaving a bit of empty space at the end. When doing so. 3. Place strawberries on top of your sundae. You should add as many toppings as you want. 4. Add some honey or maple syrup for a little extra sugar.

Notes ● By Using a knife to cut it into nice even slices. ● Using some fruit you enjoy to top this watermelon pizza.

Nutrition Serving size: 1 piece Calories: 150 sugar: 15g Fat: 4g, carbohydrates: 21g fiber: 2g Protein: 10g

77)HONEY AND BACON BRUSSELS SPROUTS PIZZA Prep: 20 MIN Total: 30 MIN

Servings: 6

Ingredients ● ● ● ● ● ● ●

10 oz frozen baby Brussels sprouts & butter sauce 1 Can Pillsbury™ refrigerated classic pizza crust 1 Tbsp Crisco® Pure Olive Oil 1 To 2 tbsp honey 1 Cup of shredded Parmesan cheese 6 Slices packaged precooked bacon, chopped 2 Tbsp chopped pecans

Steps 1. Heat to 400°F. Apply 15x10 inch sides with no-stick cooking oil. Microwave Brussels sprouts as guided on box. Remove from cooker. Drain; reserve sauce. Coarsely chop Brussels sprouts; brush with ¼ tsp salt. 2. Press out dough into an acceptable amount. Rub with grease. Bake 8 mins. Spread with honey shortly after baking. 3. Cover with sprouts, cheese and bacon; drizzle with butter sauce. Baking longer yields the better outcome. 4. Meanwhile, toast pecans over medium heat in an 8" skillet. Add nuts to pan.

78)BANANA NUT QUINOA PORRIDGE Prep Time: 5 mins Cook Time: 25 mins Total Time: 30 mins Servings: 4

Ingredients ● 1 cup of dried quinoa ● 4 cups of milk divided ● 3 ripe bananas divided

● ● ● ● ● ●

1 egg 1 tbsp vanilla dash of salt 1 tbsp chia seeds ¼ cup of chopped walnuts Drizzle of honey or maple syrup

Instructions 1. The quinoa should be soaked overnight. Adding egg yolks to the mixture helps produce a finer texture. 2. Combine 2 cups of milk, egg, vanilla, salt with 2 ripe bananas. Add quinoa to pot and stir in. Cook until much of the liquid has been consumed, stirring every few mins. Add the chia seeds. 3. Put ¼ cup of quinoa, ¼ cup of milk, ¼ of remaining banana, ¼ of the walnuts, and half of the remaining banana in 4 bowls. If you like candy, drizzle each bowl with a tsp of honey or maple syrup. I like how this dish tastes with bananas.

Nutrition Calories: 357kcal | Carbohydrates: 51g | Protein: 18g | Fat: 12g | Sodium: 344mg | Potassium: 615mg | Fiber: 7g | Sugar: 11g | Calcium: 357mg | Iron: 2.8mg

79)SMOKED PAPRIKA POTATO AND EGG BAKE Prep Time: 5 mins Cook Time: 35 mins Total Time: 40 mins Servings: 4

Ingredients ● ● ● ● ● ● ● ● ● ●

1 lb. red potatoes ½ medium onion 3 cloves garlic 3 Tbsp heavy cream 1 Tbsp smoked paprika ½ tsp salt ¼ tsp red pepper flakes optional 3-4 eggs ¼ cup of blue cheese or any favorite cheese optional Chives for on top

Instructions 1. Heat the oven to 400 F. 2. Cut - one in half and then cut each one again. Cut into ½” pieces. Dice the onion. 3. In a pie pan or pie dish, add the potatoes and onions. Add garlic, heavy cream, paprika, cinnamon, and pepper flakes to the plate. Toss the potatoes and onions together until they are covered. 4. Cook for 10 mins, stir regularly for 10-15 mins or until cooked. 5. Put into a well in the back. Crack ideal number of eggs and cover in cheese and potatoes. Continue to bake until eggs are fried, 8-13 mins, depending on required firmness of yolk. Place the whites in a refrigerator. 6. Garnish with new chives.

80)BAKED OATMEAL WITH CINNAMON Prep: 10 mins Cook: 50 mins Total: 1 hr Servings: 9 Yield: 9 servings

Ingredients ● ● ● ● ● ● ● ● ●

Cooking spray 2 ¾ cups of old-fashioned oats 3 ⅓ cups of milk 4 eggs 1 cup of brown sugar 1 tbsp vegetable oil 1 tsp vanilla extract ½ tsp ground cinnamon ½ tsp salt

Directions 1. Heat the oven to 350 F. Put an 8” baking dish in the oven. 2. Place oats in the baking bowl. 3. Mix milk, eggs, brown sugar, palm oil, vanilla extract, cinnamon, and salt in a large bowl. 4. Bake until the oats are softened and the mixture thickens, 50-55 mins.

Nutrition info Per Serving:

247 calories; protein 9.1g; carbohydrates 37.1g; fat 7.1g; cholesterol 89.9mg; sodium 203.4mg.

81)COCOA OATMEAL Prep: 10 mins Cook: 25 mins Total: 35 mins Servings: 4 Yield: 4 servings

Ingredients ● ● ● ● ●

2 cups of water 2 cups of milk 1 ½ cups of steel-cut oats 1 cup of water 1 banana, mashed

● ● ● ● ●

3 tbsp ground flax seed 1 ½ tbsp cocoa powder 1 tsp cinnamon ¼ tsp nutmeg ⅓ cup of walnut halves

Directions 1. Stir 2 cups of water, milk, and oats in a large container. Stir regularly. Cook oats at a medium-low level, stirring regularly, until softened and thickened, around 15 mins. 2. Add 1 cup of water, mashed banana, flaxseed, cocoa powder, cinnamon, and nutmeg. Continue cooking for 10 mins at a simmer. Stir in the walnuts.

Nutrition info Per Serving: 413 calories; protein 14.8g; carbohydrates 57.5g; fat 15.3g; cholesterol 9.8mg; sodium 57.9mg.

82)MEDITERRANEAN OMELET Prep/Total Time: 10 min. Makes: 2 servings

Ingredients ● ● ● ● ● ● ●

4 large eggs ¼ cup of water 1/8 tsp salt Dash pepper 1 tbsp butter ¼ cup of crumbled feta or goat cheese ¼ cup of chopped tomato

● 1 green onion, chopped

Directions 1. In a shallow bowl, whisk eggs, water, salt and pepper. In a broad skillet, melt butter over medium-high heat. Add egg mixture. Mixture should set immediately at tip. Crack the eggs in the middle and transfer cooked portions to the center. 2. When cheese and tomato are combined into a sauce, add onions on the other side. Fold the omelet in half and cutted into two parts.

Nutrition info ½ omelet: 236 calories, 18g fat, 395mg cholesterol, 472mg sodium, 3g carbohydrate, 15g protein

83)GARDEN SCRAMBLE Prep Time: 10 min Total Time: 20 min

Ingredients ● ● ● ● ● ● ● ●

1 tbsp Land O Lakes Butter 2 tsp finely chopped fresh garlic 2 cups of your favorite chopped fresh vegetables 8 large Land O Lakes Eggs ½ cup of water ½ tsp salt ¼ tsp pepper 1 cup of shredded Cheddar cheese

Preparation 1. Heat butter in a 12 inch nonstick skillet over medium-high heat until sizzling. Cook, stirring regularly, until vegetables are crisp soft. Medium heat. 2. Beat the eggs, water, salt and pepper in bowl. Spillover vegetables in

skillet. Cook gently with spatula stirring regularly to allow uncooked portion to flow beneath, until almost set. 3. Sprinkle of cheese. Cover; put aside. Enable to stand for one minute.

84)PEACH MELBA SUNRISE SMOOTHIE prep time: 5 MINS total time: 5 MINS Yield: 2

Ingredients ● ● ● ● ● ● ●

75 g / ¾ cup of frozen raspberries 240 ml / 1 cup of almond milk 1 tsp vanilla extract 1 tbsp lemon juice Optional 1 tbsp maple syrup 1 peach, peeled and chopped 240 ml / 1 cup of orange juice

Instructions 1. Blend the raspberries, almond milk, vanilla and citrus. Blend with a little more almond milk if it is too thick. Add the maple syrup and taste. 2. Halfway is packed with the mixture. 3. Load the peach and orange juice into the blender. 4. Pour on top of the raspberry mixture, letting it pour automatically to make a marble. 5. Serve and enjoy!

85)SAVORY AVOCADO SPREAD READY IN: 10mins SERVES: 4-6 YIELD: 4 cups of

INGREDIENTS ● ● ● ● ●

2 Ripe avocados 1⁄2 Cup of packed herbs, chopped 1 Tbsp lime juice 1⁄4 Tsp chili powder 1⁄4 Tsp Celtic sea salt

DIRECTIONS 1. Cut avocados, spices, lime juice, chili and salt. 2. Process until smooth. 3. Serve.

86)CHEESY STUFFED TOMATOES SERVINGS: 4

Ingredients

● ● ● ● ● ● ● ●

¼ Cup of raw pistachios 4 large heirloom tomatoes (2½ lb.) Kosher salt, freshly ground pepper 1 Garlic clove, finely grated 2 Tbsp. chopped golden raisins ¼ Cup of extra-virgin olive oil, add more for drizzling 1 Tbsp. chopped thyme, plus 6 sprigs 8 Oz. fresh mozzarella

Preparation 1. Heat oven to 350°. Toast pistachios on a baking dish, flipping once, until golden brown, 5–8 mins. Let cool, then finely chop. Reduce oven temperature to 325°. 2. Scrape about ½” off the top of each tomato. Slice off the tomato in the centre (save for making sauce). Season tomatoes on the inside. Move tomatoes to a baking dish (they can be snug). 3. Combine pistachios, ginger, raisins, and ½ cup of oil. Add thyme and then season it with salt and pepper. Place 1 Tbsp. filling each tomato. Tear into bite-size bits and eat with tomatoes. Topping with a filling (you may need to gently press filling down with your fingers). 4. Drizzle oil on tomato tops. Sprinkle it on, then bake it uncovered until it dries out and becomes a little brown on top, 35–45 mins. Let cool before serving. 5.

87)MEDITERRANEAN GARLIC AND HERB CRUSTED ROASTED SARDINES Prep Time: 15 mins Cook Time: 15 mins Total Time: 30 mins SERVINGS: 4

Ingredients

● ● ● ● ● ● ● ● ● ● ●

1 pound fresh sardines cleaned, rinsed and patted dry 1 garlic clove minced 2 tsp French mustard 1 tbsp lemon juice plus extra lemon for serving 1 tbsp dry oregano ½ tsp paprika 1 tsp dry onion flakes ¼ tsp salt Freshly ground pepper 3 tbsp olive oil 2 tsp fresh parsley chopped

Instructions 1. 2. 3. 4.

Heat the oven at 430 F with the fan on. Mix all the ingredients except the new parsley and the sardines. Add the sardines into the dish and mix them gently. Oil a pan with some olive oil and put the sardines all in one layer. Drizzle some remaining dressing on the tuna. 5. If they are larger sardines, roast for 15-17 mins. 6. Sprinkle in new parsley and squeeze in lemon.

88)HEALTHFUL FRUIT-AND-NUT MIX Prep: 5 mins Total: 5 mins Yield: Makes about 4 ½ cups of

Ingredients ● ● ● ●

9 ½-ounce mixed nuts 6-ounce smoked almonds 1 cup of quartered dried apricots ¾ cup of dried cranberries

Directions 1. Mix 1 pound mixed nuts, 1 pound smoked almonds, 1 quartered dried apricots, and ¾ cup of dried cranberries in a wide dish. Store in an

airtight container. 2. Eat a couple more bite-sized morsels of antioxidant-rich dark chocolate. 3. We used Planters Pick cashews and Almonds and Pecans and Blue Diamond Smokehouse Almonds.

89)LEMON-HERB SALMON WITH CAPONATA & FARRO Total: 50 mins Servings: 4

Ingredients ● ● ● ● ● ● ● ● ● ● ● ● ● ●

2 cups of water ⅔ cup of farro 1 medium eggplant, cut into 1 inch cubes 1 red bell pepper, cut into 1-inch pieces 1 summer squash, cut into 1-inch pieces 1 small onion, cut into 1-inch pieces 1 ½ cups of cherry tomatoes 3 tbsp extra-virgin olive oil ¾ tsp salt, divided ½ tsp ground pepper, divided 2 tbsp capers, rinsed and chopped 1 tbsp redwine vinegar 2 tsp honey 1 ¼ pounds wild salmon (see Tips), cut into 4 portions

● 1 tsp lemon zest ● ½ tsp Italian seasoning ● 4 Lemon wedges for serving

Directions 1. Place the racks on top and bottom third of the oven. Top 2 baking sheets with foil and cover with cooking spray. 2. Boil water and farro. Heat until only tender, cover and boil until smooth. Drain if necessary. 3. Meanwhile, blend in a big bowl: red bell pepper, zucchini, yellow squash, red onion, tomatoes. Put into one layer. Roast on upper and lower racks for 25 mins. Stir every halfway through the roast. Send them to the bowl. Add capers, vinegar and honey. 4. Season the salmon with the zest of one lemon, Italian seasoning and ¼ tsp per salt and pepper. Roast until the browned sides are cooked through, 6 to 12 mins. Serve the salmon with the farro, caponata, and citrus.

Nutrition info Serving Size: 1 Cup of Vegetables, ½ Cup of Farro, 4 Oz. Salmon

Per Serving: 450 calories; protein 34.8g; carbohydrates 41.2g; dietary fiber 8.2g; fat 17.3g; cholesterol 66.3mg; calcium 112mg; iron 2.4mg; sodium 562.1mg.

90)CYPRIOT TOMATO SALAD Yield: serves 4

Ingredients ● ● ● ● ● ●

4 beefsteak tomatoes 1⁄4 cup of extra-virgin sesame or olive oil 1 tbsp. red wine vinegar 2 tsp. dried oregano, preferably from Cyprus Coarse sea salt, as need 8 oz. halloumi or Greek feta cheese (optional)

Instructions 1. Cut tomatoes into 1⁄4" slices and move to a large platter. Drizzle with oil and vinegar. Sprinkle tomatoes with oregano and salt. 2. Sliced halloumi or feta cheese should be added to each tomato. Let tomatoes sit for 30 mins before serving to let flavors meld.

91)FARFALLE WITH AVOCADO SAUCE ACTIVE TIME: 20 mins YIELD: 6 servings

INGREDIENTS ● ● ● ● ●

1 pound whole-wheat farfalle or other pasta 4 garlic cloves, chopped 3 tbsp extra virgin olive oil Juice of 1 lemon 2 ripe peeled and pitted

avocados ● ● ● ●

1 ripe tomato or 4-5 cherry tomatoes, chopped ½ cup of chopped fresh basil Salt and freshly ground pepper as need Parmigiano Reggiano cheese for garnish

INSTRUCTIONS 1. Ignore product instructions while preparing pasta. 2. When the pasta is cooking, mix the garlic, olive oil, and lemon juice in a food processor. Process avocados, onion, and basil. Season with salt and pepper. 3. Serve the spaghetti, with the sauce. Garnish with a touch of Parmesan or sliced cherry tomatoes.

92)GARDEN THREE-BEAN SALAD WITH FRESH FRENCH DRESSING Total: 30 mins Servings: 8

Ingredients ● 2 cups of green beans, trim if desired

● 2 cups of frozen shelled sweet soybeans (edamame), thawed ● 8 cups of salad greens ● 1 cup of canned white beans such as cannellini, thoroughly rinsed and drained ● 1 cup of radishes, quartered and/or sliced ● 1 recipe Fresh French Dressing

Directions 1. In a microwave-safe dish, add green beans and ¼ cup of water. salt. Spread salt among beans. Turn the micro to medium, uncovered, for 3 to 5 mins or until tender. Wait to cool off. 2. Fill a large bowl of greens, green beans, edamame, and white beans. Around half the dressing. Season with salt and toss. Pass remaining dressing. Makes 8 servings.

93)PINEAPPLE – RASPBERRY SMOOTHIE READY IN: 5mins SERVES: 1 YIELD: 1 smoothie

INGREDIENTS ● ● ● ● ●

2⁄3 Cup of raspberries 1⁄4 Cup of chopped pineapple chunk 1⁄4 Cup of nonfat plain yogurt 4 Ice cubes 1⁄2 Tsp chopped fresh mint leaves

DIRECTIONS ● Blend it into a smooth smoothie. This will penetrate glass.

94)PITA POCKET CHICKEN SALAD Prep/Total Time: 15 min. Makes: 6 servings

Ingredients ● ● ● ● ● ● ● ●

2 cups of cubed cooked chicken 1-1/2 cups of red grapes, halved 1 cup of chopped cucumber ¾ cup of sliced almonds ¾ cup of shredded part-skim mozzarella cheese ½ cup of poppy seed salad dressing 6 pita pocket halves Leaf lettuce, optional

Directions 1. In a big dish, mix the chicken, oranges, cucumber, almonds and mozzarella. Drizzle on and toss to coat. Place lettuce-lined pita breads. Fill with chicken salad.

Nutrition info

1 each: 492 calories, 21g fat, 59mg cholesterol, 549mg sodium, 49g carbohydrate, 25g protein

95)POTATO GRATIN WITH TRUFFLE OIL READY IN: 1hr 20mins SERVES: 8

INGREDIENTS ● ● ● ● ● ●

8 ounces Fontina cheese, well chilled 3 Lbs peeled potatoes and cut into 1/8-inch thick slices Coarse salt & freshly ground black pepper 1 1⁄2 Cups of crème Fraiche 1 tbsp white truffle oil 1 Tbsp minced fresh herbs, of your choice

DIRECTIONS 1. Preheat oven to 400F. Spread butter over the plate. Grind up Fontina cheese using a hand grater. 2. Put ½ the potatoes in a prepared baking dish. Salt and pepper liberally. Spread half the crème Fraiche over the potatoes. Add half the cheese and crème Fraiche. Using the same materials to make a second coat. 3. Bake the potatoes on the middle rack of your oven for 30 mins. Then lower heat to 350F. and cook until the potatoes are finished until they are stabbed with a knife. Potatoes would have a golden-brown crust. 4. Create a soft and airy sauce by whisking 1 ¼ cups of whipping cream and ½ cup of sour cream together and making them hang out for 6 hours or overnight. Keep chilled. Stored up to 7 days in the freeze. It

makes 2 cups of.

NOTE: ● Cover with aluminum foil to avoid browning. Leave in the oven for 10 mins. ● Gratin can be served warm. Cool it with aluminium foil and refrigerate. Reheat, filled with aluminum foil, in a preheated 350°F oven. until heavy, about 20 to 25 mins. Drizzle truffle oil over the top, then scatter with herbs.

96)HERB-ROASTED TURKEY BREAST Total: 2 hr 40 min Prep: 25 min Inactive: 15 min Cook: 2 hr Yield: 6 servings

Ingredients ● ● ● ● ● ● ● ● ● ● ●

1 whole bone-in turkey breast, 6 ½ to 7 pounds 1 tbsp minced garlic (3 cloves) 2 tsp dry mustard 1 tbsp chopped fresh rosemary leaves 1 tbsp chopped fresh sage leaves 1 tsp chopped fresh thyme leaves 2 tsp kosher salt 1 tsp freshly ground black pepper 2 tbsp good olive oil 2 tbsp freshly squeezed lemon juice 1 cup of dry white wine

Directions 1. Heat the oven to 325F. Place the turkey breast, then skin side up, in a roasting pan. 2. In a shallow bowl, combine the garlic, mustard, basil, salt, pepper, olive oil, and lemon juice. Loosen the skin from the beef, then smear half of the paste directly on the meat. Spread residual paste on clothing. Pour the wine into the roasting pan. 3. Cook the turkey in a medium-low heat oven for 2-3 hours, before an instant-read thermometer inserted into the thickest area registers 165 degrees F. (I cover the breast) If the skin is too brown, add aluminum foil on top. Cover the turkey with the foil and let it sit at room temperature for 15 mins. Serve the turkey with pan juices spooned over.

97)EASY CHICKEN KAPAMA TIME: 40 mins YIELD: 4 servings

INGREDIENTS

● ● ● ● ● ● ● ● ● ● ● ●

2 pounds boneless, skinless chicken thighs Kosher salt and black pepper 1 tsp ground cinnamon 2 tbsp unsalted butter 1 tbsp olive oil 1 medium yellow onion, thinly sliced 2 garlic cloves, thinly sliced 2 tbsp tomato paste 14-ounce crushed tomatoes 1 to 2 cinnamon sticks Buttered egg noodles or orzo, for serving 2 tbsp fresh herbs, such as Italian parsley and oregano, roughly chopped ● Grated kefalotyri cheese or Parmesan, for serving (optional)

PREPARATION 1. Season chicken well on both sides with salt and pepper and add cinnamon. Heat olive oil and butter in a large skillet. Start from the smallest batch and brown and cook the chicken for a minute or two on either side. Divide. When finished, it should be cooked through. 2. Add the onion, garlic to the pan and simmer until the onion softens and the garlic starts to smell. Add salt. 3. Add tomato paste, onions, ¼ cup of water and cinnamon stick. Add the chicken and any leftover juices, stir until covered with sauce and boil. Set the heat to medium-low and cover the kettle. Boil until the chicken is cooked through, stirring periodically. If required, add some water to thin the sauce. Season as need. 4. Place the chicken on a bed of pasta or orzo, spooning the tomato sauce on top. Top with herbs and cheese, if using.

98)ROSEMARY BAKED CHICKEN DRUMSTICKS RECIPE PREP: 10mins

COOK: 45mins TOTAL: 55mins Makes: 3 to 4 servings

Ingredients ● ● ● ● ●

2 pounds skin-on chicken drumsticks (6 drumsticks) 1 tbsp neutral-flavoured oil such as vegetable or grapeseed 1 tbsp finely chopped fresh rosemary or 1 tsp dried rosemary ¾ tsp Kosher salt ½ tsp fresh ground black pepper

DIRECTIONS 1. Heat the oven to 425 F. Place baking sheet in oven. To crisp the chicken, use an oven-safe rack. If you don't have one, a baking sheet will work. Using nonstick cooking mist. 2. Pat the drumsticks flat, then brush with the oil, rosemary, salt, and pepper. Arrange the chicken onto the shelf. 3. Let it rest for 20 mins, then turn it over and bake until it is 165 degrees Fahrenheit. It will take about 25 mins. Let chicken rest 5 mins, and then serve.

99)GREEK CHICKEN GYROS WITH TZATZIKI SAUCE Prep Time: 20 mins Cook Time: 15 mins Total Time: 35 mins Servings: 6

Ingredients Chicken Marinade:

● ● ● ● ● ● ● ●

2 lbs. Chicken Breast cut into pieces ¼ cup of Greek Yogurt 3 Tbsp Fresh Lemon Juice 2 Tbsp Extra Virgin Olive Oil 1 Tbsp Red Wine Vinegar 1 ½ tsp Salt 1 tsp Pepper 2 tsp Oregano

Tzatziki Sauce: ● ● ● ● ● ● ● ●

1 ½ cups of Greek Yogurt 2 Tbsp Extra Virgin Olive Oil 1 Tbsp Lemon Juice 1 Tbsp Red Wine Vinegar 1-2 tsp Salt 1 Tbsp Fresh Dill diced 3 Garlic Cloves finely diced 1 cucumber grated and squeezed to drain

Greek Salad: ● ● ● ● ● ● ● ●

3 Tomatoes diced 2 Cucumber peeled and diced ¼ Red Onion diced 2 Tbsp Fresh Italian Parsley diced 1 Tbsp Extra Virgin Olive Oil Salt and Pepper as need Feta Cheese 4-6 Greek Pita Breads Naan bread, or Flatbread

Instructions 1. Put chicken, yogurt, lemon juice, olive oil, vinegar, salt, pepper, and oregano in a bag. The optimal time is 24 hours. 2. Mix together yogurt, olive oil, lemon juice, vinegar, cinnamon, dill, and garlic. Mix in cucumber, taste for seasonings. After pressing the

3. 4.

5. 6.

cucumber, add the rest of the ingredients. Combine cabbage, cucumber, red onion, parsley, olive oil, salt and pepper. Shake. Enjoy. Grilled chicken may be baked in a pan. To barbecue chicken, put chicken on skewers and heat grill to medium. Cook for 5-7 mins a side or until cooked. Pan-fried chicken. Turn heat to medium-high. Oil them. Add chicken and cook for 8-10 mins. Put chicken in pita bread. You should make the pita warm and pliable. Cover with Greek dressing and spinach. Add feta, if needed.

100)OVEN ROASTED PORK TENDERLOIN Prep Time: 10 mins Cook Time: 30 mins Total Time: 40 mins Servings: 4

Ingredients ● ● ● ● ● ● ● ●

1.4 lb. pork tenderloin Salt and Pepper 1 tbsp dijon mustard Herb Mixture 1.5 tbsp olive oil 3 large cloves garlic chopped 1 tbsp Italian seasoning ½ tsp coarse sea salt

Instructions 1. Heat the oven to 350 F. 2. Dijon Mustard: Put the tenderloin in the oven-safe bowl. Season the pork tenderloin with salt and pepper. Rub the Dijon mustard on the

tenderloin. 3. Herb mixture: In a small bowl, blend olive oil, chopped garlic, Italian seasoning and salt. 4. Cover the tenderloin with the herb mixture on top on both sides, except the bottom. 5. Roast at 350F for 30 mins. Then the internal temperature can exceed at least 145 F or 160 F (for white looking tenderloin). Leave in the oven for 5 mins. Cut and serve.

Nutrition info Amount Per Serve Calories 246; Fat 11g; Cholesterol 103mg; Sodium 416mg; Potassium 648mg; Protein 33g; Calcium 34mg; Iron 2.1mg

101)GREEK MEATBALLS Servings: 5

Ingredients MEATBALLS: ● ● ● ● ● ● ● ● ● ● ● ●

1 red onion, grated 500g / 1 lb beef mince 200g / 6.5oz pork mince, or more beef 2 garlic cloves, minced 1 cup of / 60g panko breadcrumbs 1 egg 1/4 cup of fresh parsley, finely chopped 6 large mint leaves, finely chopped 1/2 tsp dried oregano 1 tbsp extra virgin olive oil 3/4 tsp salt Black pepper

COOKING / SERVING:

● ● ● ●

1/2 cup of flour any white 3 tbsp olive oil Finely chopped parsley optional, for garnish Tzatziki (Note 5) or Greek yoghurt

Instructions 1. Add cabbage, tomatoes, pepperoni and mozzarella to a large bowl. Mix together for a few mins until the paste is consistent and very well mixed. 2. If you want a smooth puffer, keep them in the fridge for an hour. 3. Place heaped tsp on a work surface – could make about 35. Roll into balls. 4. Heat the oil in a skillet with medium to high heat. Add enough oil to coat the skillet. 5. You need to stir meatballs once in a while to avoid sticking. Brown the rolls and cook for 5-6 mins until browned all over. Pile them on a pan and repeat for leftover meatballs. 6. Using oil spray on top of cooked vegetables then bake for 20 mins at 180C/350F. Pan-frying is the popular method and the meatballs are somewhat juicier. 7. Serve as a side dish, such as pitas and tzatziki, for a platter or incorporate as a dinner plate with a salad.

Recipe Notes: 1. They freeze very well, and reheat really well. i.e. they are juicy! 2. Standby meals include a taco, pasta salad, and casserole. Ideal so the meatballs remain moist. I made large flatbreads, and stuffed them with Greek Meatballs, Lemon Rice Pilaf, and cheese. Rolled up into little packets and frozen. To serve, warm then either bake or simmer at low heat for 8 mins, turning periodically (do this in the foil). Then dip them in tzatziki! I took one of the meals with me when hiking. I prepared it in my tent and it just took mins. 3. An true recipe from My Greek Dish page. I made minor changes to the recipe. I added additional spices. I used Panko breadcrumbs instead of standard breadcrumbs. I used palm oil instead of regular oil.

4. See comments below the nutrient table for more information on nutrition and calories. 5. Cucumber Yogurt - 2 medium-sized Lebanese cucumbers, ½ tsp lemon juice, ½ tsp white wine vinegar, ¼ tsp garlic, ½ tsp pepper, 1 tsp extra virgin olive oil, 1 tsp extra virgin olive oil, pinch of salt. Mix ingredients and set aside 30 min. 6. It is terrific served with plain yogurt. You might make a yogurt with a squeeze of lemon, olive oil, salt & pepper, and garlic. However, fresh meatballs are juicy enough to be consumed straight. 7. Nutrition per serving meatballs only. I took a pragmatic stance on the calories remaining in the dish with the decreased portion of fat. For your protein consumption, you should use lean beef and pork. You may even strip out the olive oil to reduce it even further.

102)LAMB STIR FRY WITH GREEN BEANS Prep Time: 10 mins Cook Time: 10 mins Total Time: 20 mins Servings: 4

Ingredients ● ● ● ● ● ● ● ● ●

1 tsp Sichuan peppercorns 1 Tbsp canola oil 4 cloves garlic thinly sliced 1 pound ground American Lamb 1 jalapeno (thinly sliced) 2 Tbsp cumin ⅔ pound green beans (trimmed (a few large handfuls)) 2 Tbsp soy sauce 2 Tbsp lime juice

● ● ● ● ●

1 tsp brown sugar ½ cup of cilantro coarsely chopped 2 green onions (thinly sliced) Lime wedges (for serving) Salt and pepper (as need)

Instructions 1. Toast the peppercorns with medium heat until fragrant, about 30 seconds; let cool. To a mortar or a spice grinder, ground the peppercorns. Eject. 2. Heat oil in a large cast-iron skillet or wok. Add garlic and cook, stirring for about 30 seconds. Add salt, vinegar, beef, jalapeno, cumin and Sichuan peppercorns. Cook, breaking up with a spoon and pushing tightly, about 8-10 mins. 3. Meanwhile, boil beans for 45 seconds, then drain and set aside. 4. In a small bowl mix soy sauce, lime juice, and brown sugar. Stir before sugar dissolves. 5. Combine fried beef, green beans, soy mixture, cilantro, and green onions to combine. 6. Serve over potatoes. Garnish with lime wedges on the foot.

103)COD BAKED IN PAPER WITH BASIL AND ASPARAGUS Prep: 10 mins Total time: 25 mins Serves: 8

Ingredients ● ● ● ●

1.2kg skinless cod fillet, cut into 8 portions 1 x 28g pack basil, leaves only 1 lemon, sliced into 8 rounds 500g asparagus, tough stalks removed and cut diagonally into quarters

● 4 tbsp olive oil

Step by step 1. Soak 8 wide sheets of paper in hot water for 15 mins. Squeeze out the extra heat. Fold each piece in half and set them out flat. 2. Season cod in the center of each sheet of baking paper. Sprinkle basil leaves over fish and eat with a slice of lemon. Arrange the asparagus around the fish and season with salt and pepper. Each with ½ tbsp of oil. 3. Fold the paper around the egg, tucking the sides into the corners and making sure the fish is fully sealed. Cook on the hot grill for about 15 mins. The common consensus is that you must try to avoid your lip touching the center of the fish for at least 5 seconds after the fish is fried. If it's hot, cook for a little longer. Give all a piece of fish to unwrap and serve with salad.

104)MEDITERRANEAN TUNA-NOODLE

CASSEROLE Prep: 35 mins Total: 55 mins Servings: 8

Ingredients ● ● ● ● ● ● ● ● ● ●

1/3 cup of olive oil, add more for baking dishes Coarse salt and ground pepper 1 pound wide egg noodles 2 red bell peppers (ribs and seeds removed), thinly sliced ½ cup of all-purpose flour 5 cups of whole milk 4 cans (6 ounces each) tuna in olive oil, drained 14 ounces artichoke hearts, drained and thickly sliced 5 scallions, thinly sliced ½ cup of finely grated Parmesan

Directions 1. Heat the oven to 400F. Lightly oil two shallow 8-inch square baking dishes. Cook the noodles until 2 mins short of al dente; rinse, and return to the pot. 2. Meanwhile, put a Dutch oven or pot on medium fire. Add peppers; season with salt and pepper. Cook until crisp-tender, 4 to 6 mins. Sift flour and stir, 1 minute. Gradually add milk, stirring until smooth. Cook, stirring regularly, until the mixture simmers. 3. Put mixture into noodles pot, along with tuna, artichoke hearts, and scallions. Season with salt and pepper, and toss. Divide into little prep pots, then incorporate Parmesan. Cook until golden and bubbling.

105)ACQUA PAZZA: POACHED SNAPPER RECIPE

TIME: 30 mins – 1 hour SERVES: 4

Ingredients ● ● ● ● ● ● ● ●

¼ cup of extra virgin olive oil, plus extra for drizzling 4 cloves garlic, minced 2 bird’s eye chillies 4 large tomatoes, roughly chopped ½ tsp salt 6 sprigs fresh thyme Handful fresh oregano leaves 700g red snapper fillets (or another flaky white fish like tilapia or flounder), cut into 4 pieces ● ¼ cup of finely chopped flat-leaf parsley ● Freshly ground black pepper, to serve ● Toasted sourdough, to serve

Methods 1. Heat the olive oil in a pan with medium heat. Add the onions, beans, salt, oregano, and thyme. Let simmer until hot. Turn the heat down to low and cook for about 30 mins, stirring regularly and adding water if needed (there should be about 3cm of water in the bottom of the frying pan). 2. Taste the spice, if necessary. Cover the fish with the cocktail sauce, skin side up. Cover again and poach the snapper for another 3 mins. Mix in the parsley and grind with a little black pepper. Serve with olive oil drizzled with slices of toasted sourdough.

106. MINI CUCUMBER SMOKED SALMON APPETIZER BITES PREP TIME: 15 MINS COOK TIME: 0 MINS

TOTAL TIME: 15 MINS YIELD: 36 PIECES

INGREDIENTS FOR THE LEMON DILL CREAM CHEESE: ● ● ● ● ● ● ●

¾ cup of cream cheese 2 tbsp Greek yogurt Zest from 1 lemon 1 tbsp freshly squeezed lemon juice 1 tbsp minced fresh dill 1 garlic clove, very finely minced A pinch of sea salt

TO ASSEMBLE: ● 3 mini cucumbers, sliced ● 5 ounces cold smoked salmon (lox) ● Dill and fresh cracked pepper, to garnish

INSTRUCTIONS 1. Mix all of the lemon dill cream cheese ingredients together. Using electric beaters to beat. Move the cream cheese to a piping tube, or use a small resealable plastic bag and break off the tip. 2. Arrange the slices on a serving platter. Place a short strip of smoked salmon on top of a cucumber slice. Spread cream cheese on top of the salmon and scatter with dill and seasoning.

NOTES ● The Cucumber smoked salmon can be made up to two days in advance and stored in your fridge until ready to assemble appetizer bites.

Nutrition info Serves 36

Amount Per Serving

Calories 24 Total Fat 1.9g Saturated Fat 1g Cholesterol 5.9mg; Sodium 94.6mg; Total Carbohydrate 0.7g; Dietary Fiber 0.1g; Sugars 0.4g; Protein 1.2g

107)COCONUT AND TANGERINE SALAD Prep: 15 mins Total: 25 mins Servings: 4

Ingredients ● ● ● ● ● ● ● ● ● ●

1 cup of shredded sweetened coconut ½ cup of sliced almonds 2 tbsp fresh tangerine juice 2 tsp red wine vinegar ½ tsp chopped fresh thyme Coarse salt and ground pepper 2 tbsp olive oil 3 cups of torn green-leaf lettuce, (1 medium head) 2 tangerines, peeled and thinly sliced 1 apple, thinly sliced

Directions 1. Heat the oven to 350. Placed layers of coconut and almonds on a baking dish. Bake until golden, then throw once. Keep to cool. 2. Mix together tangerine extract, vinegar, and thyme. Season with salt and pepper. Swirl the cream mixture in a sluggish circle. 3. In a large bowl, combine lettuce and tangerines. Remove coconut and

almonds; toss salad with vinaigrette. Serve instantly.

108)GRILLED SQUID Servings: 4

Ingredients FOR THE MARINADE ● ● ● ● ● ● ●

1 garlic clove, minced 3 tbsp white or light miso paste 3 tbsp sake 2 tsp mirin 1 tbsp soy sauce 1 tbsp oyster sauce 8 calamari, rinsed and dried

FOR THE SLAW ● ● ● ● ● ● ● ● ● ● ● ●

2 tsp grated fresh ginger 1 ½ tsp cider vinegar Juice of 1 lime ½ tsp sugar Coarse salt, as need 3 tbsp canola oil 5 celery stalks, halved and sliced into 2 ½-inch pieces 1 tart apple, such as Granny Smith, peeled and cutted into matchsticks 2 scallions, halved and sliced into 2 ½-inch matchsticks ¾ cup of sunflower sprouts 1 serrano chile, halved, seeded, and thinly sliced crosswise 1 tsp black sesame seeds

Directions

1. In a medium-sized skillet, cook garlic, miso, sake, mirin, soy sauce, and oyster sauce for 3 mins, stirring periodically. Transfer to a bowl. Nice mildly. 2. Tenderize the calamari by smashing it with a kitchen mallet. Cut the skin of the calamari, open it like a book. Lightly score at ¼ inch intervals. Add calamari to marinate for 20 mins. 3. Mix ginger, vinegar, lime juice, cinnamon, and salt together. Add oil gently, whisking until emulsified. 4. Preheat grill to medium-high. (When cooking on a barbecue, the coals are ready when the hand can be placed 5 inches above the grill for around 3 to 4 seconds.) Pour marinade off calamari and season sides with salt. Put calamari on grill and top with foil-lined weight. Cook the peppers until black. Split into ¾-inch-wide bits. 5. Placed celery, apple, and scallions in a salad with the dressing (reserve remaining dressing for another use). Arrange on a platter. Cover with calamari, scatter with sesame seeds.

109)TONGUE AND MUSTARD SANDWICHES Prep: 5 mins Cook: 2 hrs 30 mins Total: 2 hrs 35 mins Servings: 12

Yield: 10 to 12 servings

Ingredients ● ● ● ● ● ●

3 pounds beef tongue, whole 1 tbsp salt 1 onion, chopped 1 (1 pound) loaf rye bread 1 cup of coarse-grained prepared mustard 1 onion, thinly sliced

Directions 1. Place beef tongue in a large container. Add salt and chopped onion to the pot. Bring to a boil and reduce heat and cook for 2 to 4 hours. 2. Remove the tongue from the pot and cool enough to treat. Break the skin with a knife. Mince the tongue to scrape some gristle. Crosswise cut the tongue. 3. Cut the loaf in half lengthwise. Collect a small volume of the centre. Spread mustard over each half. Place onions and tongue on bottom half of bread, then top with the remaining bread.

Nutrition info Per Serving: 391 calories; protein 22g; carbohydrates 28.1g; fat 19.7g; cholesterol 98.7mg; sodium 1223.9mg

110. MEDITERRANEAN DINNER BOWLS WITH CHICKEN AND CHICKPEAS (GF, HIGH-PROTEIN MEAL PREP) PREP TIME15 minutes COOK TIME15 minutes

TOTAL TIME30 minutes

INGREDIENTS 1 cup of tomatoes 1 cucumber 2 tbsp parsley chopped 2 scallions, chopped 1 tbsp olive oil 1 cup of cabbage, chopped 1 tbsp lemon juice 1 garlic clove, minced salt

INSTRUCTIONS In a salad bowl, massage the cabbage with the lemon juice, garlic, salt, and a drizzle of olive oil. 2. To prepare the tomato cucumber salad, combine the chopped tomatoes, cucumber, scallion, parsley, 1 tablespoon olive oil, and little salt in a separate bowl. 3. To begin, place some cabbage at the bottom of your bowl, then top with the spicy chicken with chickpeas, salad, and hummus in the middle. 4. Serve right away, or read on for meal prep instructions. 1.

NOTES Make the hummus and the spicy chicken and chickpeas ahead of time and store them in sealed containers in the fridge. Use whole cherry tomatoes, coarsely sliced cucumber, and other veggies of your choosing on the side instead of the salad; you could even use roasted veggies if you want them - no dressing! When it's time to eat, put your bowl together and enjoy!

111. CHOPPED MEDITERRANEAN SALAD Ingredients 2 cucumbers

4 tomatoes 1 red onion ½ cup of feta cheese(75 g) 2 tbsp olive oil 2 tbsp red wine vinegar salt, to taste black pepper, to taste 1 tbsp lemon juice 1 cup of kalamata olive(200 g)

Preparation 1. Cucumbers should be peeled. Quarter the discs after cutting them into discs. In the large salad bowl, combine all of the ingredients. 2. Chop tomatoes lengthwise into quarters, then flip and cut into big bits. Toss the ingredients into the salad bowl. 3. Remove the peel, stem, and bottom of the red onion before cutting it in half. Thinly slice and toss into the mixing bowl. 4. In a salad bowl, carefully mix the feta cheese, olive oil, red wine vinegar, salt, pepper, lemon juice, and olives. 5. Have fun!

112. MEDITERRANEAN ROAST GARLIC & BELL PEPPER CHICKEN PITA PREP TIME 10 MINUTES COOK TIME 25 MINUTES TOTAL TIME 35 MINUTES

Ingredients Roast Pepper Sauce 2 cups of red bell pepper, diced (10oz / 300g) 1 cup of eggplant, diced (3oz / 100g) 1 tomato, quartered (3oz / 100g)

6 cloves garlic, whole (unpeeled) 2 tbsp olive oil ⅓ cup of fresh parsley , roughly chopped (0.7oz / 20g) ½ lemon, for the juice only sea salt, to taste black pepper, to taste

Chicken 9oz (250g) chicken, sliced into tenders 1 tsp olive oil To Serve 2 wholemeal pita 3 tbsp greek yogurt 2 cups of mixed leaves, optional (8.5oz / 240g) fresh cilantro

STEPS 1. Preheat a oven to 400°F/200°C/Gas 6 (400°F/200°C/Gas 6). 2. On a baking sheet, arrange the bell pepper, egg plant, tomato, and entire garlic cloves. Drizzle half of a olive oil over the top and season with salt and pepper. Roast the bell pepper for 15-20 minutes, or until blistered, charred, and softened. 3. While the vegetables are roasting, get the chicken ready. Preheat a griddle pan (or a skillet) to high. Season the chicken with a little olive oil and salt and pepper. Sear the chicken for 3-4 minutes in a hot pan. Repeat until all sides are browned and cooked thoroughly. 4. Remove the baking sheet from the oven with the veggies on it. Allow for the few minutes of cooling before handling. Squeeze the garlic cloves out of their skins and place them on a clean cutting board alongside the rest of the vegetables. Chop and mash everything together. If you're making a large quantity, combine all of the ingredients in a food processor. 5. Add the chopped parsley, lemon juice, and the remaining olive oil to a bowl. Stir in the seasonings, taste, and adjust as required. 6. Warm the pita breads before assembling. Top with grilled chicken, mixed greens, and a bit of the roast pepper sauce. Drizzle the

dressing over the Greek yogurt and eat! 7. Portion the chicken, yogurt, mixed greens, and roast pepper sauce into meal prep containers if meal preparing. Wrap the pitas separately and put them together immediately before serving.

113. SIMPLE MEDITERRANEAN OLIVE OIL PASTA Prep Time: 10 mins Cook Time: 9 mins Total Time: 19 minutes

INGREDIENTS 1 lb thin spaghetti ½ cup of Early Harvest Greek Extra Virgin Olive Oil (or Private Reserve Extra Virgin Olive Oil) 4 garlic cloves, crushed Salt 1 cup of chopped fresh parsley 12 oz grape tomatoes, halved 3 scallions (green onions), top trimmed, both whites and greens chopped 1 tsp black pepper 6 oz marinated artichoke hearts, drained ¼ cup of pitted olives, halved ¼ cups of crumbled feta cheese, more if you like 10-15 fresh basil leaves, torn Zest of 1 lemon Crushed red pepper flakes, optional

INSTRUCTIONS 1. Cook thin spaghetti noodles according to package directions until al dente (mine took 6 minutes to cooks in plenty of boiling water with salt and olive oil).

2. Heat the extra virgin olive oil in a big cast iron pan over medium heat when the pasta is almost done. Reduce a heat to low and season with a touch of salt and garlic. Cook for a total of 10 seconds, stirring often. Combine the parsley, tomatoes, and scallions in a mixing bowl. Cook for about 30 seconds over low heat, or until just warmed through. 3. Remove the pasta from the heat, drain the cooking water, and return it to the saucepan. Toss in the hot olive oil sauce to cover well. Toss in the black pepper and toss one more to coat. 4. Toss with the remaining ingredients one more time. Serve immediately in pasta bowls, topped with additional basil leaves and feta cheese if desired. Have fun!

114. HEALTHY KALE AND QUINOA MINESTRONE SOUP Ingredients 1 large yellow onion, diced (2 cups of) 3 medium carrots, diced 2 stalks celery, diced (1 cup of) 2 Tbsp olive oil 2 cups of diced zucchini (from about 2 small) 1 red bell pepper, diced 3 cloves garlic, minced 7 cups of unsalted vegetable broth* 1 (28 oz) can unsalted crushed tomatoes 3 1/2 Tbsp chopped fresh parsley 1 tsp dried rosemary,crushed 1 tsp dried thyme

Salts and freshly ground black pepper, to taste 3/4 cup of dry quinoa 2 cups of green beans, cut into 1-inch segments 1 can cannellini beans, drained and rinsed 1 can chick peas, drained and rinsed 2 cups of chopped fresh kale, thick rib removed before chopping 1 Tbsp lemon juice Shredded parmesan cheese, for garnish

Instructions 1. Heat a olive oil in a large stockpot over medium-high heat. Sauté the chopped onion, carrots, and celery for 5 minutes, or until softened. Sauté the zucchini and red bell pepper for 2 minutes, then add the garlic and cook for 1 minute more. 2. Season with salts and pepper to taste after adding the vegetable broth, smashed tomatoes, rosemary, and thyme. Bring a mixture to a boil, then lower to a low heat and simmer, covered, for 20 minutes. 3. Cover and simmer for the another 10 to 15 minute after adding the dry quinoa and green beans. 4. Cook, uncovered, until cannellini beans, chickpeas, kale, parsley, and lemon juice have wilted, about 5 minutes. 5. Serve warm, with parmesan cheese on top if preferred.

115. PANTESCAN POTATO SALAD Ingredients 3 medium potatoes, peeled 4 cups of water 4 large tomatoes 1/2 medium red, halved & sliced into rings 1/2 cup of Sicilian Olives (Note: if unavailable, substitute kalamata) 1 1/2 tbsp capers 1 1/2 tbsp extra virgin olive oils 1 1/2 tsp red wine vinegar

1 1/2 tsp dried oregano

Directions 1. In a medium-high-heat saucepan, combine the potatoes and water, cover, and bring to a boil. Reduce the heat to medium-low and simmer for approximately 25 minutes, or until the vegetables are cooked but firm. Drain, take out, and set aside to cool. 2. Slice the potatoes into large pieces and combine with the tomatoes, olives, and capers in a large mixing bowl. Toss everything together. 3. Drizzle with olive oils and vinegar, then sprinkle with oregano. Toss well to combine. Serve right away. (This salad can be served refrigerated or at room temperature.)

116. LEMON BASIL SHRIMP SALAD Prep Time 15 minutes Cook Time 15 minutes Total Time 30 minutes

INGREDIENTS 1 tbsp lemon juice (about 1/2 lemon) 1 tbsp rice vinegar 1 tbsp extra virgin olive oil 1 clove garlic, minced 1 1/2 tbsp fresh basil, chopped 1 tsp sriracha 1 tsp honey 1 tsp dijon mustard 1 lb. (about 15–20) large cooked shrimp, chopped 1 cup of cherry tomatoes, diced 1 red onion, fine dice 1 avocado, halved, pitted and diced 1 tbsp fresh basil, + more for garnish

INSTRUCTIONS 1. Set aside a bowl containing cooked shrimp, grape tomatoes, onion, avocado, and basil. 2. In the large mixing bowl, whisk together lemon juice, rice vinegar, olive oil, garlic, basil, sriracha, honey, and dijon mustard. 3. Toss in the remaining ingredients to combine. 4. Serve on a lettuce leaf with additional fresh basil on top and lemon wedges on the side.

117. ARUGULA PESTO A LA MEDITERRANEAN DIET Prep time 15 mins Total time 15 mins

Ingredients 3 cups of fresh arugula ¼ cup of fresh basil leaves 3 cloves garlic Zest and juice of one lemon ⅓ cup of extra virgin olive oil ¼ cup of pine nuts ¼ cup of Parmegiano-Reggiano Cheese, grated Sea Salts and freshly ground pepper, to taste

Instructions 1. In a food processor or blender, combine all ingredients except the salt and pepper. 2. Scrape down the edges of the bowl/container as needed to ensure smoothness. 3. Cook 34-1 pound of pasta till al dente. 4. Drain the spaghetti and save 34 cup of the pasta water. 5. Spoon some pesto over the pasta and toss to combine, adding a little

pasta water at the time until you get the desired consistency. (You may not need it, but a splash of starchy water can give your sauce a creamy texture without the need of cream.) 6. If you don't use all of a pesto sauce, save it in a jar in the refrigerator and use it for a new take on potato salad, or pour it over chicken .

118. MEDITERRANEAN PASTA PREP:5 mins COOK:15 mins TOTAL:20 mins

Ingredients 1 tbsp kosher salt + 1 tsp, divided 6 ounce whole wheat angel hair pasta whole wheat spaghetti 4 cloves garlic 2 cups of grape tomatoes or cherry tomatoes 1 can quartered artichoke hearts 1 can whole pitted black olives 3 tbsp good-quality olive oil 1/2 tsp ground black pepper 1/4-1/2 tsp crushed red peppers flakes 1/4 cup of freshly squeezed lemon juice about 1 lemon 1/4 cups of freshly grated Parmesan cheese 1/4 cup of fresh Italian parsley chopped

Instructions 1. Bring the big saucepan of water to a boil with 1 tablespoon of salt in it. Cook a pasta until it is al dente (firm to the bite). Drain all except 12 cup of the pasta water. 2. Prep your veggies and additional ingredients while the water boils and the pasta cooks: mince a garlic; halve the cherry tomatoes; drain and roughly cut the artichokes; drain and slice the olives in half. The

dish moves rapidly as the veggies begin to cook, so be prepared. 3. In the large pan, heat the olive oil over medium-high heat. Toss in the tomatoes, garlic, 1 teaspoon salt, pepper, and crushed red pepper flakes. Cooks, stirring frequently, for 1 to 2 minutes, or until the garlic is aromatic and the tomatoes have broken down and released some juices into the oil. 4. Toss the spaghetti in the skillet to coat it. Combine the artichokes and olives in a bowl. Pour the lemon juice over the spaghetti and toss to combine. Toss for another 1 to 2 minutes. If a pasta appears to be too dry, a dash of the leftover pasta water can be added to soften it up. Taste and season with salts and pepper to taste. Remove from a heat and top with Parmesan cheese and parsley. Toss once more, then eat.

119. MEDITERRANEAN SALMON SALAD PREP TIME10 mins COOK TIME12 mins

INGREDIENTS Salmon 1 4 oz piece of salmon 1 tsp olive oil 1 tsp lemon juice Sea salts and pepper I used this Piquant Spice Grinder

Salad 1 head romaine lettuce chopped ¼ cup of cooked quinoa ¼ cup of red onion chopped ¼ cup of grape tomatoes chopped 2 Tbsp feta cheese

1 Tbsp chopped almonds

Dressing 1 Tbsp olive oil 1 Tbsp fresh lemon juice ½ tsp Dijon mustard ½ tsp maple syrup or honey optional Sea salt and pepper to taste

INSTRUCTIONS 1. Preheat the oven to 400 degrees Fahrenheit. Season both side of a salmon with salt and pepper after rubbing it with olive oil. Place the fillet skin-side down on a baking sheet, drizzle with lemon juice, and roast for 10-12 minutes, or until just done. The length of time depends on the size of your salmon. You don't want to overcook it, so keep an eye on it. 2. Make the dressing while the salmon is cooking by mixing together all of the ingredients. To make the salad, combine chopped romaine, quinoa, red onion, tomatoes, feta cheese, and chopped almonds in a large salad bowl. 3. Remove the salmon from the oven after it is fully cooked and arrange it on top of the salad. Drizzle a dressing on top of the salad and serve.

120)CRISPY HASH BREAKFAST SKILLET Ingredients ● ● ● ● ● ● ● ●

2 medium potatoes 3 strips bacon 1 large bell pepper, chopped ¼ tsp salt ¼ tsp ground black pepper 4 large eggs 1/3 cup of shredded smoked gouda cheese Optional: chopped fresh or dried parsley

Instructions 1. Shred the potatoes using the holes on your box grater. Scrub the potatoes off. You should peel them or leave the peels on. I still peel them when I make hash. Place the shredded potato in a bowl lined with paper towels. Cover the mixture with more paper towels and press down firmly to extract moisture. You want a lot of the moisture gone, so just keep gripping the paper towels. You should shred the potatoes and then squeeze them out over the sink. 2. Place the shredded potatoes on a plate with paper towels. Cook for two mins in the oven, after steaming the meats. Save the potatoes. 3. Set a skillet on the stove. Cut the bacon in pieces first, so the pieces do not slide about while they are fried. Turn the heat on low. Cook the bacon on both sides for a crispy finish. The pears can be sliced more and put back into the oven to cook a bit longer. Remove bacon from heat and set aside grease on a plate lined with paper towels. If the bacon is cooked, slice it up. 4. Preheat oven to 400°F (204°C). 5. Turn the heat up a bit. When bacon grease starts to boil, add the

shredded potatoes. Shake it up with a wooden spoon or rubber spatula. Wait for another 2 mins, untouched. Put the tomato, salt, and pepper. Flip and flatten all out with the back of a wooden spoon or spatula. Let it cook for three mins. Stir, then simmer for 2 more mins. Potatoes should be looking pretty brown by now. If it not, cook them for a little longer while stirring regularly. Add chopped bacon and simmer for 2 mins. Take out the skillet and put the top of the hash flat. Then spoon some of the hash into 4 shallow indentations. Crack an egg into each indentation. Cover with grated cheese (I usually sprinkle it around the eggs). Heat the skillet on the stove before the egg whites begin to set. Season with salt and pepper as need and then garnish with parsley. Serve instantly.

Notes ● This is better consumed as soon as possible. Hold leftover food in the fridge. ● Don't Eat Bacon? If you don't eat bacon, you should cut it out. Using 2 Tbsp of unsalted butter and 2 slices of bacon instead. ● Eggs: You could comfortably fit 6 eggs for a larger family. ● I love the smokey taste that gouda gives to this dish. You should have your preferred cheese. I've made this with shredded mozzarella, shredded Mexican blend cheese, and shredded pepper jack.

121. GREEK GUACAMOLE PREP TIME10 minutes TOTAL TIME10 minutes

Ingredients 2 large ripe avocados (halved, pit removed) 2 Tbsp lemon juice 1 heaping Tbsp chopped sun-dried tomatoes 3 Tbsp diced ripe cherry tomato

1/4 cup of diced red onion 1 tsp dried oregano 2 Tbsp fresh chopped parsley 4 whole kalamata olives 1 pinch every sea salts and black pepper

Instructions 1. In a large mixing bowl, mash and combine the avocado and lemon juice with a potato masher, pastry cutter, or big fork. 2. Stir with the remaining ingredients (olives are optional) (see photo). Taste and season with salts and pepper as needed. 3. If necessary, add extra lemon for acidity, sun-dried tomato for a richer tomato flavor, onion for crunch/spice, or parsley or oregano for parsley or oregano. 4. Serve with pita, pita chips, or veggies right away! Fresh is best, but leftovers can be kept in the refrigerator for up to three days.

122. PROTEIN DONUTS WITH CHOCOLATE LAVENDER GANACHE Ingredients Protein Donut 6 eggs 1 tbsp Tahini 2.5 tbsp coconut oil, melted 1 tsp vanilla 1/3 cup of maple syrup 1/2 cup of coconut flour 1/2 cup of almond flour 1/2 tsp salt 3/4 tsp Baking Soda 1 tsp cinnamon

Chocolate Lavender Ganache 3 tbsp coconut oil 5 tbsp Cocoa Powder 1/2 tsp lavender see notes 1/4 cup of maple syrup

Instructions 1. Preheat the oven to 350 degrees Fahrenheit. In the large mixing bowl, beat the eggs thoroughly with a stand mixer or a hand mixer. 2. Combine the tahini, coconut oil, vanilla, and maple syrup in a mixing bowl. 3. Whisk together both flours, salt, baking soda, and cinnamon in a separate bowl. 4. Slowly incorporate a flour mixture into the wet ingredients, mixing just until combined. 5. Coat a doughnut pan with nonstick cooking spray. Spoon batter into pan for optimum results, alternatively pour batter in a big zipper bag and cuts off a corner to pipe batter into doughnut pan.

123. OVEN POACHED FLOUNDER WITH GARLIC AND OLIVE OIL prep time: 5 MINUTES cook time: 15 MINUTES total time: 20 MINUTE

Ingredients 1 lb flounder fillets, thin fillets -- about 1/4 inch thick 1/4 cups of extra virgin olive oil 2-3 cloves garlic, minced 4-5 sprigs fresh thyme, one for every fillet sea salt lemon wedges

Instructions 1. Preheat the oven to 375 degrees Fahrenheit. Using cooking oil spray, coat a 9x13-inch glass baking dish. Place the flounder in the pan after rinsing it under cold water. 2. Combine a olive oil and garlic in a mixing bowl. After that, pour the liquid over the flounder. Place a thyme spring on each slice of flounder. 3. Season with sea salt to taste. 4. Place a baking dish in the oven and bake for 12-15 minutes, or until the fish readily flakes with a fork. 5. Serve with lemon wedges right away.

124. ONE-SKILLET MEDITERRANEAN CHICKEN RECIPE WITH TOMATOES AND GREEN OLIVES Prep Time: 10 mins Cook Time: 15 mins Total Time: 25 minutes

INGREDIENTS 4 boneless, chicken breasts of equal size 2 tbsp minced garlic or garlic paste Salt and pepper 1 tbsp dried oregano, divided Private Reserve extra virgin olive oil ½ cup of dry white wine 1 large lemon, juice of ½ cup of chicken broth 1 cup of finely chopped red onion 1 ½ cup of small-diced tomatoes ¼ cup of sliced green olives Handful of fresh parsley, stems removed, chopped

Crumbled feta cheese, optional

INSTRUCTIONS 1. Dry a chicken breasts with a paper towel. Make three slits in the chicken breasts on each side. 2. Garlic should be spread on both sides, and some garlic should be inserted into the incisions you formed. Season both side of the chicken breasts with salt, pepper, and 12 tsp. dry oregano. 3. 2 tbsp olive oil, heated over medium-high in a large cast iron skillet Both sides of the chicken should be browned. Allow the white wine to reduce by 12 percent before adding the lemon juice and chicken broth. On top, sprinkling the remaining oregano. Turn the heat down to medium. Cover securely with foil or a lid. Cook for 10-15 minutes, flipping the chicken once (the internal temperature of the chicken should be around 165 degrees F.) 4. Remove the lid and scatter the chopped onions, tomatoes, and olives on top. Cook for another 3 minutes, covered. Add the parsley and feta cheese last. Serve with light spaghetti, rice, or couscous as a side dish. Take pleasure in it.

125. MEDITERRANEAN OATMEAL WITH HONEY TAHINI AND FIGS

Ingredients 1 cup of old fashioned oats 6 medium-sized figs 1 small container (about 7 ounces) low-fat plain Greek yogurt ¼ tsp cinnamon 2 tbsp shelled pistachios 2 tbsp tahini 1 tbsp honey 1 tbsp lemon juice ¼ tsp allspice

Preparation 1. Prepare your oats. 2 cups of water should be brought to a boil. Toss in the oats. Cook, stirring periodically, for about 5 minutes over medium heat. 2. In a small blender, combine all sauce ingredients and mix until smooth. 3. Figs should be quartered. 4. Mix in roughly half of the yogurt and all of the cinnamon when the oats are done cooking. 5. Divide the oatmeal between two dishes. Finish with the remaining yogurt, figs, and pistachios. Drizzle honey tahini sauce on top.

126. HOMEMADE GRANOLA RECIPE WITH OLIVE OIL AND TAHINI PREP TIME15 mins COOK TIME40 mins

INGREDIENTS 2 ½ cups of old-fashioned rolled oats ¾ cup of shelled pistachios ¾ cup of walnuts

½ cup of sunflower seed 3 tbsp raw sesame seeds 1 cup of unsweetened coconut flakes ¾ cup of honey warmed up so it’s runny ⅔ cup of tahini ½ cup of extra virgin olive oil 2 tsp pure vanilla extract ½ cup of packed light brown sugar ½ tsp ground cinnamon ½ tsp cardamom ½ cup of chopped Medjool dates (about 6 dates, pitted and chopped) ½ cup of dry cranberries or cherries

INSTRUCTIONS 1. Preheat oven to 350 degrees Fahrenheit. 2. In the large mixing bowl, combine the oats, pistachios, walnuts, sunflower seed, sesame seed, and coconut flakes. 3. Combine the honey, tahini, olive oil, vanilla extract, brown sugar, cinnamon, and cardamom in a separate bowl. Toss the oat mixture with the sauce until it is evenly covered. 4. Spread the ingredients in a single layer on a large sheet pan. Bake for 7 to 10 minutes, stirring every 7 to 10 minutes, until golden and welltoasted (anywhere from 30 to 45 minutes) 5. Remove the granola from the heat and set it aside to cool fully. Mix in the dates and cranberries after breaking it up into clusters (or other dried fruits of your choice).

127. HONEY TAHINI OATMEAL COOKIES prep time: 15 MINUTES cook time: 10 MINUTES cool: 15 MINUTES total time: 40 MINUTES

Ingredients 1/2 cup of tahini 1/4 cup of honey 1 tsp vanilla extract 1.5 cups of rolled oats 1/3 cup of raw walnuts, chopped 2 Tbsp chocolate chips, semi-sweet Pinch of sea salt

Instructions 1. Preheat the oven to 350 degrees Fahrenheit. Using parchment paper, line a baking sheet. 2. Then, in a bowl, combine the tahini, honey, and vanilla essence (wet ingredients). Remove from the equation. 3. In the large mixing bowl, combine the rolled oats, chopped walnuts, chocolate chips, and sea salt (dry ingredients). 4. In the large mixing bowl, combine the wet and dry ingredients and stir until they start to stick together. Add a little extra tahini if things aren't sticking. 5. Form little, round biscuits with a generous scoop of the tahini oat mixture in your palms (about 12 total). Place a cookies on the prepared baking sheet and gently press them down with your palms . 6. Preheat a oven to 350°F and bake the baking sheet for 10 minutes. Make sure they don't burn by keeping an eye on them. Allow 15 minutes to cool after removing from the oven. As they cool, they will continue to solidify.

128. JULIA CHILD'S BERRY CLAFOUTIS INGREDIENTS Butter for pan 1 and 1/4 cups of whole or 2 percent milk ⅔ cup of granulated sugar, divided 3 eggs

1 tbsp vanilla extract ⅛ tsp salt 1 cup of flour 1 pint (2 generous cups of) blackberries or blueberries, rinsed and well drained Powdered sugar in a shaker

PREPARATION 1. Preheat the oven to 350 degrees Fahrenheit. Lightly grease a medium flameproof baking dish with a depth of at least 1 1/2 inches. 2. In the blender, combine the milk, 1/3 cup granulated sugar, eggs, vanilla, salt, and flour. Blend on high for 1 minute. 3. In the baking dish, pour a 1/4-inch layer of batter. Set the dish on top of a low-heat stove flame for a minute or two, or until a film of batter has formed in the bottom of the dish. Remove the pan from the heat. 4. Sprinkle the remaining 1/3 cup of granulated sugar over the berries in the batter. Pour a remaining batter on top and smooth it out with the back of a spoon. Preheat oven to 350°F. Bake for 50 minutes and a tester inserted in the middle comes out clean. 5. Just before serving, dust with powdered sugar. (Clafoutis do not have to be served hot, but they should be warm.) As it cools, it will sink somewhat.)

129. MEDITERRANEAN DIET OVERNIGHT OATS Prep Time: 10 Total Time: 10

INGREDIENTS 5 cups of gluten free rolled oats 1/3 cup of chia seeds 1/2 cup of chopped walnuts 1/2 cup of unsweetened shredded coconut 10 oz fresh or frozen strawberries 2 ripe bananas 2 tbsp agave syrup or maple syrup 4 cups of almond milk

INSTRUCTIONS 1. Combine a dried ingredients in a large mixing bowl and put aside. Combine the strawberries and bananas in a blender or food processor. Blend the fruits until they are completely liquefied. 2. Mix together the dried ingredients, the fruit combination, the milk, and the syrup. Refrigerate the mixture overnight after covering it. Serve with additional chopped nuts, fresh fruit, or as preferred the next morning.

130. MEDITERRANEAN SUMMER SAMPLER Prep time 15 mins Total time 15 mins

Ingredients ¼ cup of raw almonds 2 strawberries, sliced 2 figs, sliced ½ cup of red grapes ¼ cup of olives 4-6 cubes feta 3 sliced meats

Instructions Place everything on a plate and serve!

131. MEDITERRANEAN MEZZE PLATTER PREP TIME20 mins TOTAL TIME20 mins

Ingredients 1/2 cup of kalamata or other flavorful olives 1/2 cups of plain Greek yogurt stirred with a pinch of salt and drizzle of olive oil 1 cup of hummus (homemade or store-bought) 1 cup of Easy Muhammara 2/3 of an English cucumber, sliced 1 cup of cherry tomatoes 1 large carrot, cuts on the diagonal into slices A small bunch of grapes 4 ounces feta cheese, broken into pieces, lightly drizzled with olive oil and a pinch of herbs 3 pita breads, quartered, brushed lightly with olive oil, and warmed in the oven

Method

Assemble the mezze platter: 1. Place a big plate or a big cutting board on the table. Add the olives, yogurt, hummus, and muhammara on the platter in small plates. On a platter, arrange the cucumber, tomatoes, carrots, grapes, and feta cheese. Just before serving, fill in with the heated pita.

132. THE PERFECT EASY MEZZE PLATTER prep time: 15 MINUTES total time: 15 MINUTES

INGREDIENTS: 5 9″x12″ sheets lavash flatbread, cut into squares 1 (15-ounce) can marinated artichoke hearts 6 ounces feta cheese, cubed 1 cup of cherry tomatoes on the vine 1 cup of pitted green olives 1 cucumber, sliced on a diagonal 1/2-inch thick 1/2 cup of Fisher® almonds 1/2 cup of tabbouleh, homemade or store-bougt 1 cup of hummus, homemade or store-bought 1 cup of red pepper hummus, homemade or store-bought

DIRECTIONS: 1. On a platter or wooden cheese board, arrange flatbread, artichoke, feta, tomatoes, olives, cucumber, almonds, tabbouleh, and hummus.

133. MEDITERRANEAN CHICKPEA SALAD Prep Time: 20 minutes Total Time: 20 minutes

Ingredients

For the salad: 3 15-ounce cans chickpeas, drained and rinsed 1 pint grape tomatoes, quartered 2 English cucumbers, seeded and chopped 1 red bell pepper, chopped 1/4 – 1/2 cup of diced red onion (amount to taste) 3/4 cup of sliced Kalamata olives 1/4 cup of chopped fresh parsley 2 tbsp capers

For the dressing: 1/3 cups of extra virgin olive oils 1/3 cup of lemon juice (or white wine vinegar) 1 tsp dried oregano 1/2 tsp coarse salt 1/4 tsp black pepper

Instructions 2. In the large mixing bowl, combine all salad ingredients. 3. Whisk together a dressing ingredients in a small bowl. 4. About 10 minute before serving, pour the dressing over the salad and whisk to evenly cover it.

134. MEDITERRANEAN VEGETABLE SALAD WITH BASIL PESTO Ingredients 2 large Courgettes, cut into 3cm-chunks 2 Red peppers, cut into 3cm-chunks 1 Aubergine, cut into 3cm-chunks 1 Red onion, thickly sliced 3 tbsp Olive oil Salt Black pepper

2 tbsp Sacla’ Reduced Fat Basil Pesto 50g Wild rocket leaves Shavings of Parmesan, to serve (optional)

Method 1. Preheat oven into 180 degrees Celsius/350 degrees Fahrenheit/Gas mark 4 2. In the large roasting tray, toss all the veggies with oil and season. 3. Roast for 30-40 minutes, until delicious and caramelized, turning once or twice. 4. Remove from the oven and toss with Sacla' Pesto while still warm. 5. Toss rocket into a heated salad to wilt it slightly. 6. Wait until the veggies have cooled before adding the rocket to a cold salad. 7. Serve with the sprinkling of Parmesan cheese on top.

135. CRISPY SKIN CHICKEN THIGHS Prep:5 mins Cook:35 mins Total:40 mins

Ingredients 6 to 8 bone-in, skin-on chicken thighs Kosher salt, to taste Freshly ground black pepper, to taste 2 to 3 tsp canola, or peanut oil

Steps to Make It 1. Collect the necessary components. 2. Preheat a oven to 425 degrees Fahrenheit (220 degrees Celsius/Gas 7). 3. Using kosher salt and pepper, season the chicken thighs. 4. In a big, heavy, oven-safe pan (cast iron is ideal), heat the oil over

5.

6. 7.

8.

medium-high heat. When a oil is heated but not smoking, place the chicken thighs skinside down in the skillet. Cook for 15 minutes, turning the thighs halfway through to ensure even browning. Turning them over is not a good idea. Place a pan in the oven and cook for another 15 minutes, skin-side down. Cook for the additional 5 minutes after flipping the thighs. Insert the food thermometer into the thickest section of a thigh to check for doneness. The safest temperature for chicken and other fowl is 165 degrees Fahrenheit (74 C). Serve and have fun.

136. MEDITERRANEAN MAYO-LESS POTATO SALAD WITH HEALTHY DRESSING Prep Time 10 mins Cook Time 30 mins Total Time 40 mins

Ingredients 2 pounds potatoes, about 900 grams to 1kg, your favorite variety 1 cup of grated carrots 1 cup of peas 1 cup of diced peppers, your favorite colors 1 cup of chopped parsley 1 cup of chopped scallions Zest of half lemon Juice of one or two lemons 1/4 cup of olive oil Salt and pepper to taste

Instructions 1. Peel a potato and chop them into pieces before placing them in a saucepan of cold water. Open the heat and cook until a fork can

2. 3.

4. 5.

easily pierce into them. Drain the water. Meanwhile, blanch the peas in a small saucepan of boiling water for about two minutes. Drain the water. In the large mixing bowl, combine all of the ingredients and stir thoroughly. Seasonings, lemon juice, and olive oil should all be tasted and adjusted as needed. I like to mash the potatoes a little to get a variety of textures. Consume.

137. 15-MINUTE MEDITERRANEAN PASTA Prep Time: 5 minutes Cook Time: 10 minutes Total Time: 15 minutes

INGREDIENTS 8 ounces spaghetti 1 garlic clove, smashed 1/4 cup of olive oil Juice from 1/2 a lemon 1/3 cup of halved Kalamata olives 1/2 cup of roughly chopped sun-dried tomatoes (packed in oil) 1 (10-ounce) jar artichoke hearts, drained and quartered (use the kind marinated in herbs) 2 tbsp chopped fresh parsley 1/2 tsp kosher salt 1 cup of crumbled feta cheese

INSTRUCTIONS 1. A big pot of water should be brought to a boil. Cook the spaghetti according to the package guidelines. 2. Add the garlic and olive oil to a small pan while the spaghetti is cooking. Allow the garlic to slowly simmer in the oil for around ten minutes over medium-low heat. You don't wants a garlic to brown

too soon, so adjust the heat to keep it at a gentle simmer. Remove the garlic after 10 minutes and turn off the heat. 3. Drain the spaghetti and return it to the saucepan after it has finished cooking. Toss everything in the saucepan with the spaghetti, except the feta cheese, to combine. Add 3/4 of the feta, reserving some for serving, and gently toss again. Serve immediately with more feta on the side.

138. MEDITERRANEAN PASTA prep time: 15 MINUTES cook time: 10 MINUTES total time: 25 MINUTES

Ingredients For the pasta dish 6 ounces linguine 2 Tbsp Carbonell Manzanilla Extra Virgin Olive Oil 4 garlic cloves, chopped 1/2 tsp crushed red pepper {optional} 1/2 tsp salt 2 cups of cherry tomatoes, halved 12 ounces marinated artichoke hearts, drained, quartered 5 green onions, green parts chopped 1/2 cup of kalamata olives, pitted, cut in half 4 ounces of capers 2 cups of spinach {or greens of your choice} 1/2 cup of fresh parsley, chopped 1/4 cup of fresh basil, torn 1/3 of a cups of feta cheese, crumbled 1/4 cup of pine nuts 1/2 cup of Carbonell Manzanilla Olive Oi 1 lemon, juiced 1 tsp lemon zest

1 tsp dried oregano 1/4 tsp salt 1/8 tsp black pepper

Instructions 1. Bring the big saucepan of water to a boil, then add 1 tablespoon of salt. Cook the pasta until it is al dente, as directed on the box. Remove a pasta from the water and drain it. 2. Prep your veggies and measure out your ingredients while the pasta cooks. 3. Whisk together a olive oil, lemon juice, lemon zest, oregano, and salt & pepper in a medium mixing bowl. Remove from the equation. 4. 2 tbsp olive oils, heated in a pan over medium heat Optional: add the garlic, 1/2 teaspoon salt, and crushed red pepper. 2 minutes of sautéing Continue to sauté the tomatoes until they start to burst open and break down a little. 5. Return the pasta to the pan, along with the olive oil sauce, artichoke hearts, green onions, kalamata olives, capers, spinach, parsley, and basil, and simmer over low heat, tossing gently until the spinach has wilted. 6. Remove the pasta from the fire and stir in the feta cheese and pine nuts, as well as any other toppings like fresh herbs and crushed red pepper. 7. With crusty bread, serve warm.

139. SHEET PAN MEDITERRANEAN SHRIMP PREP:25 mins COOK:20 mins TOTAL:45 mins

Ingredients FOR THE VEGETABLES: 1 medium lemons zest and 3 to 4 tbsp juice, divided

1 ½ tbsp extra-virgin olive oil 3 cloves garlic minced (about 1 tbsp) 1 tsp kosher salt + additional for serving ¼ tsp black pepper + additional serving 1 tsp dried oregano 12 to 14 ounce quartered artichoke hearts, drained and patted dry 1 pint grape tomatoes left whole ¼ cup of kalamata olives pitted and coarsely chopped 1 red onion cut into ½-inch slices 1 medium zucchini

FOR THE SHRIMP: 1 tbsp freshly squeezed lemon juice from the same lemon above 1 tbsp extra-virgin olive oil 1/4 tsp dried oregano 1/4 tsp crushed red pepper ¼ tsp kosher salt s 1ib jumbo raw shrimp, peeled and deveined 1/2 cup of crumbled feta cheese 2 tbsp chopped fresh parsley Prepared lemon rice

Instructions 1. Preheat oven to 450 degrees Fahrenheit. Use parchment paper a large rimmed baking sheet. 2. Cook the veggies as follows: In a large mixing bowl, zest the lemon. 1 tbsp lemon juice, oil, garlic, salt, pepper, and oregano (save the remaining lemon juice for the shrimp and serving) To combine the ingredients, whisk them together. 3. Combine the artichokes, tomatoes, olives, and onion in a large mixing bowl. 4. Remove the ends of the zucchini and divide it lengthwise into four batons. Crosswise cut the batons into 12-inch segments. Combine them with the remaining veggies in the mixing bowl. Toss to coat

5.

6.

7.

8.

9.

with your hands or a big spoon (hands are easiest). Spread the mixture out onto a wide rimmed baking sheet in an equal layer . Place in the oven and bake for 12 minutes, or until the tomatoes soften and release their juices. Prep the shrimp: While the veggies are cooking, combine 1 tablespoon lemon juice, oil, oregano, red pepper, garlic, and salt in the same dish as the veggies. Toss in the shrimp to coat them. Remove a shrimp from the oven and place them on the baking sheet (discard any liquid that collects in the bowl). Stir the shrimp and veggies together using a big spatula. Re-spread the mixture into a uniform layer. Return to a oven and bake for another 6 to 10 minutes, depending on the size of your shrimp, opaque, and cooked through. Make sure you don't overcook! a shrimp are done when they are opaque and pink in color. Take the pan out of the oven. Squeeze the remaining 1 to 2 tbsp lemon juice over the top and sprinkle with the feta and parsley. Taste and season with a bit of salt and black pepper, if desired. Serve with rice or baguette slices while still heated.

140. SHEET-PAN MEDITERRANEAN SHRIMP Prep Time8 mins Cook Time10 mins

Ingredients 1 1/2 lb large shrimp, peeled

1 bunch fresh asparagus 4 tbsp olive oil, divided 2 cloves garlic, minced 1 whole red onion, sliced 2 tsp every, oregano and smoked paprika 1 pinch sea salts and ground black pepper, to taste 1 whole lemon, juiced 1 cup of black olives, pitted 1 cup of feta cheese 1/3 cup of fresh cilantro or parsley

Instructions 1. Preheat the oven to 450 degrees Fahrenheit. 2. Season the shrimp with 2 tablespoons olive oil, garlic, salt, black pepper, paprika, oregano, and lemon juice in a large mixing bowl. 3. Trim the asparagus and wash it before laying it flat on the baking sheet. 1 tbsp olive oil for seasoning Serve the asparagus with seasoned shrimp and sliced red onions on top. In the center rack, bake for 10 minutes. When the edges of the shrimp begin to become golden brown, it is done. 4. Remove the shrimp from the oven and top with the feta, olives, and fresh cilantro or parsley. Drizzle a remaining olive oil over the top and serve.

141)BROCCOLI, CHEDDAR & SPINACH FRITTATA Prep Time: 15 mins Cook Time: 25 mins Total Time: 40 mins Yield: 6 to 8 servings

INGREDIENTS ● ● ● ● ● ● ● ● ● ● ● ●

8 SimplyNature Organic Cage-Free Eggs ½ cup of milk of choice 2 small-to-medium cloves garlic, pressed or minced ½ tsp sea salt, divided Freshly ground black pepper 1 cup of freshly grated cheddar cheese, divided 1 tbsp SimplyNature Organic Extra Virgin Olive Oil, more as needed 1 small yellow onion, chopped ⅓ cup of water 2 cups of thinly sliced broccoli florets 2 cups of SimplyNature Organic Baby Spinach, roughly chopped ⅓ cup of thinly sliced green onions

INSTRUCTIONS 1. Heat the oven to 425F. Put the eggs, milk, garlic, ¼ tsp of the salt and about 5 twists of freshly ground black pepper in a large bowl. Using a fifth of the cheese, and set the other half aside. 2. In a 10-inch, well-seasoned skillet or oven-safe sauté pan, warm the olive oil over medium heat. Stir in the onion and ¼ tsp salt. Stir continuously until the onion is soft and transparent, around 3-5 mins. 3. Put the broccoli and water in the pan, cover it, and steam until the broccoli is clearer green and quickly penetrated by a fork, about 2 or 3 mins. Drop the spinach and green onions. Cook until the spinach has wilted, around 30 to 60 seconds. 4. Spread the mixture uniformly around the skillet. Whip the egg mixture and spill it into the pan. Put on a bit extra cheese. Place the pan in the oven and cook until you can shimmy the pan by the handle and it is just barely set, about 12 to 15 mins. 5. If the baked frittata is finished, let it rest for 5-10 mins before slicing into 6 or 8 wedges. Serve instantly. The leftovers will stay well, sealed, refrigerated, for 3 days. Enjoy chilled or reheat.

Nutrition info Serving Size 1 slice

Serves 8

Amount Per Serving Calories 153 Total Fat 10.9g Cholesterol 178.6mg Sodium 308.5mg Total Carbohydrate 3.7g Dietary Fiber 1g Sugars 1.1g Protein 6.7g

142)CHICKEN SHAWARMA PREP TIME: 0 HOURS 15 MINS TOTAL TIME: 3 HOURS 15 MINS YIELDS: 6 SERVINGS

INGREDIENTS FOR THE CHICKEN ● ● ● ● ● ● ● ● ● ● ●

½ c. extra-virgin olive oil Juice of 1 lemon 3 cloves garlic, minced 2 tsp. kosher salt 1 tsp. ground cumin 1 tsp. ground coriander ½ tsp. freshly ground black pepper ½ tsp. ground turmeric ¼ tsp. ground cinnamon ¼ tsp. cayenne pepper 2 lb. boneless skinless chicken thighs

● Cooking spray ● 1 large onion, thinly sliced

FOR YOGURT SAUCE ● ● ● ● ● ●

½ c. Greek yogurt Juice of ½ lemon 1 tbsp. extra-virgin olive oil 2 cloves garlic, smashed and minced Kosher salt Pinch of crushed red pepper flakes

FOR SERVING ● ● ● ●

Pitas, warmed Chopped romaine Cherry tomatoes, halved Cucumber, thinly sliced

DIRECTIONS 1. Add oil, lemon juice, garlic, and seasonings to a large dish. Add chicken to coat. Protect and refrigerate for at least 2 hours. 2. Preheat to 425° and grease a large baking sheet with cooking oil. Add onion to marinade and toss. Remove chicken and onion from marinade and put on pan. Bake the chicken until cooked through, 30 mins. Let chicken rest for 5 mins and then thinly slice. 3. When making yogurt sauce, add yogurt, lemon juice, oil, and garlic. Season with salt and red pepper flakes. To stuff pita pockets with chicken, carrots, romaine, tomatoes, cucumbers, and yogurt sauce.

143)LEMON GARLIC CHICKEN PREP TIME: 5 mins COOK TIME: 18 mins to 21 mins YIELD: Serves 4

INGREDIENTS ● ● ● ● ● ● ● ● ● ● ● ● ●

4 boneless, skinless chicken breasts, pounded to ½-inch thickness ½ tsp kosher salt, add more for seasoning ¼ tsp freshly ground black pepper, add more for seasoning 1 tbsp olive oil 3 tbsp unsalted butter 1 small shallot, finely chopped 4 cloves garlic, minced 2 tbsp all-purpose flour 1 cup of half-and-half or whole milk ½ cup of low-sodium chicken broth Juice of 1 medium lemon (3 tbsp) 2 tbsp chopped fresh parsley leaves 1 small thinly sliced lemon

INSTRUCTIONS 1. Dry the chicken with paper towels. Season all over with salt and pepper. 2. Place oil in a skillet with medium to high heat. Saute chicken in batches until deeply browned on the bottom, around 6 to 7 mins. Flip the steak with tongs and sear the other side. Translate the chicken to a tray. 3. Reduce the flame to mild and add the butter. When the mixture starts to get sluggish, add the garlic, shallot, salt, and pepper and heat it up, stirring periodically. Add the rice, stir until evenly covered, and simmer for 1 minute.

4. Mix together the milk and broth until no lumps are left. Scrub the bottom of the pan to extract any browned parts. Make it simmer. Switch down the heat. Move the chicken to the pan and cook until the sauce is thickened and coats the back of a spoon, about 3 mins. Stir in the lemon juice. Garnish with parsley and lemon slices and serve.

RECIPE NOTES Storage: Leftovers will keep in an airtight container in the refrigerator for up to 3 days.

144)BELIZEAN STEWED CHICKEN PREP TIME: 15 mins COOK TIME: 1 hr 15 mins TOTAL TIME: 1 hr 30 mins SERVINGS: 6 people

INGREDIENTS ● 4-5 lb chicken cutted into serving sizes ● 10 cloves garlic minced ● 1 tbsp of Maggi chicken bouillon seasoning or other chicken bouillon seasoning of your choice ● 1 tsp of thyme use fresh thyme if you can ● 1 diced onion ● 1 green bell pepper diced

● ● ● ● ● ● ● ● ●

2 tbsp Sazonador Total by Goya 3 tbsp of olive oil + extra for the marinade 1 ts of brown sugar 2 tbsp red recado 1 tbsp diluted in warm water + 1 tbsp additional for marinade 1 quart chicken broth Salt as need Pepper as need 1 small cilantro bunch diced

INSTRUCTIONS 1. Mix the garlic, chicken bouillon, thyme, sazonador, a little olive oil, and the recado Rojo in a little dish. Season the chicken all with this marinade, and keep in the refrigerator for at least one hour. 2. Heat up the oil and add in the brown sugar as it's getting soft. Fry all the chicken on all the sides until golden brown. 3. Place the chicken in a stockpot or large saucepan and add just enough chicken broth to cover. If you don't have enough liquid, use extra water. Please coat the chicken with liquid. Add diced green pepper and diced onion, along with the recado. Start simmering, then bring to a boil. Cook for about 45 mins to 1 hour. 4. Season as need, and then stir in your bunch of cilantro. To add more sesame seeds, if you wish.

NOTES ● Enjoy this taste of Belize. Serve with beans and rice for an authentic Belizean dinner.

145)YOGURT-MARINATED INGREDIENTS ● 1 ½ tbsp Aleppo pepper* or 2 tsp dried crushed red pepper plus 2 tsp Hungarian sweet paprika, plus additional Aleppo pepper or paprika for sprinkling ● 1 cup of plain whole-milk Greek-style yogurt** (8 ounces) ● 3 tbsp extra-virgin olive oil ● 2 tbsp red wine vinegar ● 2 tbsp tomato paste ● 2 tsp coarse kosher salt ● 1 tsp fresh ground black pepper ● 6 peeled, flattened garlic cloves ● 2 unpeeled lemons; thinly sliced into rounds, and one cutted into wedges for serving ● 2 ¼ pounds skinless boneless chicken, cutted into 1 ¼-inch cubes

PREPARATION 1. Mix 1 tbsp of Aleppo pepper with 1 cup of warm water. Let wait, about 5 mins. If using dried crushed red pepper and paprika mixture, add 2 tsp warm water and let sit until pasty, about 5 mins. Transfer yogurt, olive oil, red wine vinegar, tomato paste, 2 tsp coarse salt, and 1 tsp black pepper to a bowl. Add garlic and lemon, then chicken. Cover and cool overnight. Any can be made ahead. Keep chilled. 2. Prepare hotdogs (medium-high heat). Thread bits of chicken on metal skewers. Discard the marinade. Sprinkle each skewer with the salt, pepper, and additional paprika. oil the grill rack. Cook chicken until

golden brown and cooked through, rotating after 10-12 mins. Move skewers to platter. Stuff lemon wedges in there. 3. A little sweet and spicy Syrian pepper; available from specialty shops and wholespice.com. 4. A creamy yogurt; available at several retailers and retail stores (such as Trader Joe's and Raw Foods markets). If yogurt is unavailable, use cheesecloth-lined strainer. Chill overnight to drain.

146)ZA’ATAR SPICED GRILLED CHICKEN Prep Time: 30 mins Cook Time: 14 mins Total Time: 44 mins Servings: 4

INGREDIENTS ● ● ● ● ● ● ●

4 six-ounce boneless skinless chicken breasts ¼ cup of olive oil ¼ cup of lemon juice ¼ cup of za’atar 4 cloves garlic minced 2 tsp salt 1 tsp pepper

INSTRUCTIONS 1. Place chicken breasts in one baking dish or a plastic container. 2. In a bowl, whisk olive oil, lemon juice, za'atar, garlic, salt and pepper. For even frying, move chicken breasts around in the skillet. Refrigerate for 30 mins to midnight.

3. Grill chicken breasts with medium to high heat for 8 mins or until internal temperature exceeds 155 degrees. Let rest for 5-10 mins before serving.

NUTRITION Calories: 287kcal Carbohydrates: 2g Protein: 34.5g Fat: 16.4g Cholesterol: 90mg Sodium: 1530mg Fiber: 0.1g Sugar: 0.4g

147)SUMAC CHICKEN WITH CAULIFLOWER AND CARROTS Active: 10 mins Total: 55 mins Yield: Serves 6

Ingredients ● 6 tbsp olive oil, divided ● 1 tbsp sumac

● ● ● ● ● ● ● ● ● ● ● ● ● ●

1 ¼ tsp kosher salt, divided 1 tsp light brown sugar 1 tsp paprika ¼ tsp ground red pepper 1 pound cauliflower florets 2 (6-oz.) pkg. small rainbow carrots, halved lengthwise 1 pound bone-in chicken thighs, skinned 1 pound skinless drumsticks 1 small lemon, halved and thinly sliced 1 small red onion, cutted into ¾-in. wedges ½ cup of finely chopped fresh flat-leaf parsley ½ cup of chopped fresh cilantro 1 tbsp fresh lemon juice 1 small garlic clove

Directions 1. Heat the oven to 425 F. 2. Blend 3 tbsp oil with sumac, 1 tsp cinnamon, brown sugar, paprika, and red pepper. Place cauliflower, carrots on a baking sheet. Stir the mixture; toss with the gasoline. Add chicken, drumsticks, and lemon slices to plate. Transfer residual oil to chicken. Bake at 425°F for 20 mins. Stir herbs. Sprinkle onions over plate. Baking temperature for 20 mins at 425°F, until finished. 3. Combine remaining 3 tbsp oil, parsley, and other ingredients. Pour mixture over chicken and vegetables.

Nutrition info Per Serving: 314 calories; fat 19.7g; Protein 22g; carbohydrates 13g; cholesterol 108mg; iron 2mg; sodium 562mg; calcium 61mg; sugars 6g; added sugar 1g.

148)BRAISED CHICKEN WITH WILD MUSHROOMS AND THYME Prep: 55 MIN Total: 2 HR 30 MIN Servings: 4

Ingredients ● ● ● ● ● ● ● ● ● ● ● ● ●

1 Cup of boiling water ½ Oz dried porcini mushrooms 1 Tbsp butter 1 Tbsp olive oil 1 Cut-up broiler-fryer chicken (3 ½ lb) 2 large onions, chopped (2 cups) 5 cloves garlic, finely chopped 6 medium button mushrooms, sliced 2 medium carrots, chopped (1 cup) 2 medium stalks celery, chopped (1 cup) 2 Dried bay leaves 1 tsp dried thyme leaves 5 Tbsp chopped fresh parsley

● ● ● ● ●

1 Cup of chicken broth ½ Cup of chicken broth 14.5 oz diced tomatoes, undrained ¼ Tsp salt ¼ Tsp freshly ground pepper

Steps 1. Adjust rack to middle place. Heat oven to 300°F. 2. Pour hot water on dry mushrooms. Let mushrooms rest for 30 mins to rehydrate (if mushrooms float to surface, place small saucer in bowl to keep them submerged). Take rehydrated mushrooms out of water, and set aside. Reserve mushroom water. 3. In a Dutch oven, heat butter and oil over medium-high heat until butter is melted. Add half of the chicken and cook 6 mins, turning regularly, until golden brown (you are not cooking the chicken, just giving it color). Take out chicken from pot and pan. Repeat for remaining chicken. 4. Reduce heat to mild, add onions and garlic. Cook 5 mins, stirring regularly. Add rehydrated, sliced mushrooms, onions, celery, thyme, and 3 tbsp of parsley. Cook until the vegetables are softened, the mushrooms may give up their juices. 5. Stir in reserved mushroom water and heat. Simmer exposed 10 mins (you are trying to concentrate the flavor of the liquid). Add chicken along with any juices that could have gathered on the dish. 6. Cook for 10 mins. Cook chicken until tender and there is a decent amount of broth. Discard bay leaves and thyme sprigs. Place 2 pieces of chicken into each of 4 bowls and ladle broth over. Sprinkle with the leftover parsley.

149)DUCK BREAST READY IN: 1hr 30mins SERVES: 2 YIELD: 2

INGREDIENTS ● ● ● ● ●

1 Whole duck breast 1 Head fennel 1⁄2 Cup of golden raisin, reconstituted in water Olive oil Salt and pepper

DIRECTIONS 1. Cut off the stalks and cut the bulbs in two. Sow seeds in pot and cover with water and salt. Braise before tender (about 20 mins). Cover each slice of fennel with olive oil, salt, and pepper. Grill until burnt. Reserve. 2. Blanch fennel and shock it in cold wine. Put fennel fronds in blender and puree. Slowly add olive oil before it is emulsified. Season and backup. 3. Shave sharp as possible. Fry until golden brown. Finish with salt and paper towel. 4. Season chicken breasts with salt and pepper. Cook in a skillet on medium-low pressure, turn skin side down (about 10 mins). Cook chicken until the meat is medium-rare/medium cooked. Let sit on the counter for a moment. 5. For golden raisin relish, mix drained raisins with diced braised fennel bulb. Add extra duck fat and fried fennel fronds. Season with salt and pepper.

150)TURKEY BURGERS WITH MANGO

SALSA Prep/Total Time: 30 min. Makes: 6 servings

Ingredients ● ● ● ● ● ● ● ● ● ● ●

½ cup of dry bread crumbs 1/3 cup of reduced-fat garlic-herb spreadable cheese 2 green onions, chopped 4-1/2 tsp lemon juice 1-1/2 tsp grated lemon zest 1 tsp minced fresh thyme or ¼ tsp dried thyme ½ tsp salt ½ tsp pepper 1-1/2 pounds lean ground turkey 6 whole-wheat hamburger buns, split ¾ cup of mango salsa

Directions 1. Bring together the first eight ingredients. Mix turkey into the mix. Create six patties. 2. Preheat barbecue with oiled paper towel. Grill burgers 4 inches below medium pressure. Turn the heat to medium-high for 4-6 mins or before the thermometer reads 165°. 3. Grill buns, uncovered, for 1-2 mins. Make patties. Cover with salsa. Replace buns.

Nutrition info 1 burger: 359 calories, 14g fat, 98mg cholesterol, 825mg sodium, 31g carbohydrate, 26g protein.

151)CHICKEN, SAUSAGE AND PEPPERS Total: 35 min Active: 35 min Yield: 4 servings

Ingredients ● ● ● ● ● ● ● ● ● ● ● ●

2 tbsp unsalted butter ¾ pound sweet Italian sausage, cutted into chunks ¾ pound skinless, boneless chicken breasts, cutted into chunks Kosher salt and freshly ground pepper 1 tbsp all-purpose flour 1 small chopped onion 2 Italian green frying peppers, cutted into 1-inch pieces 3 roughly chopped cloves garlic ½ cup of dry white wine ¾ cup of low-sodium chicken broth ¼ cup of roughly chopped fresh parsley 2 jarred pickled cherry peppers, chopped, + 2 tbsp liquid from the jar

Directions 1. Melt 1 tbsp butter in a broad skillet. Heat the sausage until golden brown. Season the chicken with salt and the pepper, then brown in the skillet; add to the flour mixture and cook until browned, around 3 mins. 2. Add the onion, tomatoes, garlic, and salt and simmer for three mins. Add the wine and then bring to a boil. Cook until slightly reduced, about 1 minute. Add the broth and leave it simmering. Cook until chicken and sausage are cooked through, about 5 mins. 3. Move the chicken, sausage and vegetables to a platter with a slotted spoon. Increase the heat to maximum and stir the vegetables into the skillet; boil until reduced by one-third, 2 to 3 mins. Take out of the oven and add leftover butter. Pour the sauce over the chicken.

152)ONE-PAN TUSCAN CHICKEN Prep Time: 10 mins Cook Time: 30 mins Total Time: 40 mins Servings: 6 -8

Ingredients ● 2 large boneless skinless chicken breasts cut into 1 pieces in to 1 inch pieces ● 2 tbsp olive oil ● 3 cloves garlic minced ● 1 small onion or ½ of a medium finely diced ● 1 tsp salt and pepper divided ● 1 12 ounce package mushrooms stems removed and sliced ● 1 tsp fresh thyme ● 1 tsp fresh oregano ● 2 14-ounce cans fire-roasted tomatoes with the juice

● 1 14-ounce cannellini beans rinsed and drained ● 2/3 cup of dried tomatoes roughly chopped in oil ● 1 tbsp sugar

Instructions 1. In a skillet with deep sides, heat 1 tbsp of olive oil over medium-high heat until shimmering; add the chicken and brown the outside, rotating once; around 3 mins per hand. 2. Turn heat down to medium and move the chicken to a tray. 3. Add the remaining tbsp of oil and the mushrooms, sauté for about 5 mins. Add ¼ tsp salt and ½ tsp pepper and mix well. Put the chicken onto the pan. 4. Add the onion and cook them until it's softened and translucent— about 5 mins. Cook until soft. 5. Replace the onions, peppers, sun-dried tomatoes, spices, sugar and salt and pepper. 6. Add the chicken and mushrooms to the simmering sauce and blend properly. 7. Cook on low heat to mix the flavors and cook the chicken through. Serve with crusty rolls.

Nutrition Calories: 185kcal | Carbohydrates: 9g | Protein: 18g | Fat: 8g | Saturated Fat: 1g | Cholesterol: 48mg | Sodium: 512mg | Potassium: 698mg | Fiber: 1g | Sugar: 4g | Calcium: 24mg | Iron: 1.1mg

153)CHICKEN SOUVLAKI Prep: 45 mins Cook: 40 mins Plus at least 3 hrs marinating Serves: 4

Ingredients ● 12 boneless, skinless chicken thighs

For the marinade ● ● ● ● ● ● ● ● ●

4 tbsp of olive oil 2 tsp dried oregano 1 tsp dried mint 1 tsp ground cumin 1 tsp coriander 1 tsp sweet paprika ½ tsp ground cinnamon Zest and juice of 1 lemon, + 1 lemon cutted into wedges to serve 4 garlic cloves, crushed

For the pitta wraps ● ● ● ●

250g strong white bread flour 7g sachet fast-action dried yeast 1 tsp golden caster sugar 2 tsp olive oil, plus a little for greasing

For the tzatziki

● ● ● ● ●

½ cucumber 200g Greek yogurt Small bunch mint, finely chopped 1 small garlic clove, crushed Juice ½ lemon

To serve ● ● ● ● ●

1 butter or round lettuce 4 large tomatoes, seeds removed, chopped 1 red onion, halved and thinly sliced You will need 4 long metal skewers

Method 1. Stir-fry the chicken in a big bowl of sauce, 1 tsp salt, and plenty of black pepper. Combine well. Chilled for three hours or chilled for up to 48 hours. 2. Intend to eat right before you go to bed. Mix yeast, rice, sugar and salt in a dish with your fingertips. Combine 150ml water and 2 tsp olive oil into a dough. Knead on a countertop for 8-10 mins (or use a tabletop mixer for 5 mins). Oily, then rinse the bowl, return the dough, and cover loosely. Let increase for 1 hour or until doubled in scale. 3. Divide the dough into four separate parts. Get them as slim as you can. Wrap well with oiled cling film and leave for 15-20 mins. 4. To produce the tzatziki, scoop out the seeds from the cucumber. Stir in the remaining ingredients and then apply a dash of salt. Let cool before serving. 5. Get the grill really hot. Cover a roasting pan with foil and make 4 metal skewers long enough to rest across the end. Break the chicken into tiny bits, then string on skewers until it has skewers on each side. Add another piece of chicken to each skewer; each set of skewers will carry 4 pieces of chicken. Arrange the skewers on top of the pan, then put aside. 6. Heat a large frying pan over a medium-high heat. Then spray the breads with oil. Drop one into the pan. It should boil over, bubbles

should emerge on the top. Flip when the underside is golden, cook for another 2-3 mins. Cook all the breads, covering in foil while you go. Hold the bread warm in the oven as you prepare the chicken. Cook for 5-8 mins, rotating regularly. 7. Place the chicken under the grill and cook for 15-20 mins, scraping with oil and any juices from the bottom of the tin as it heats. Let it cool off and relax for a while. 8. Cut each pair of skewers into four kebabs and serve them with lettuce, tomato, red onion, lemon wedges and tzatziki.

154)GREEK LAMB CHOPS PREP: 35 MINS COOK: 15 MINS TOTAL: 50 MINS SERVES: 4

INGREDIENTS ● ● ● ● ●

¼ cup of olive oil Juice of 1 lemon (about ¼ cup of lemon juice) 2 tsp dried oregano preferably Greek, or ½ cup of chopped fresh 4 cloves garlic minced 1 tsp salt

● ½ tsp freshly ground black pepper ● 8 lamb chops ● 1 tbsp olive oil for cooking

INSTRUCTIONS 1. Pat dry the meat and remove any shards or bone fragments. 2. Combine the ingredients in a shallow bowl. 3. Arrange the lamb chops in a dish, and then coat the chops with the marinade. Cover the chops with plastic wrap and marinate in the refrigerator for half an hour, or overnight, turning the chops over periodically (before cooking, let lamb chops sit at room temp 30 mins). 4. Heat oil in the pan until just smoking. Cook lamb, two times, at medium-high heat, rotating once, until cooked to your taste. Lowwell (about 3 mins), medium (about 4 mins), medium-well (about 5 mins). 5. Wait 5 mins before serving. 6. Sprinkle with a little extra dried oregano and add some lemon juice (optional).

Optional: ● Let any residual drippings in the pan reduce down to medium-low heat. Pour in the remaining marinade, along with 1 tbsp of butter, then add ¼ cup of beef broth. Enable the pot to boil for at least 5 mins. Add 1 tbsp lemon juice and serve with the lamb.

155)HALIBUT WITH LEMON-FENNEL SALAD Prep: 20 mins Total: 20 mins Yield: 4 servings (serving size: 1 fillet and about ½ cup of salad)

Ingredients ● ● ● ● ● ● ● ● ● ● ● ●

1 tsp ground coriander ½ tsp salt ½ tsp ground cumin ¼ tsp freshly ground black pepper 5 tsp extra-virgin olive oil, divided 2 garlic cloves, minced 4 (6-ounce) halibut fillets 2 cups of thinly sliced fennel bulb (about 1 medium) ¼ cup of thinly vertically sliced red onion 2 tbsp fresh lemon juice 1 tbsp chopped flat-leaf parsley 1 tsp fresh thyme leaves

Directions 1. Mix with first 4 components. Blend spice mixture with oil, garlic, and fish; rub garlic mixture on fish. Put a tsp of oil in a large nonstick

skillet. Add fish to a pan; cook 5 mins on either side or until cooked. 2. Mix remaining ¾ tsp seasoning, remaining 2 tsp oil, fennel bulb, and remaining ingredients in a medium dish. Serve salad with cod.

Nutrition info Per Serving: 259 calories; fat 9.7g; Protein 36.3g; carbohydrates 5.3g; fiber 1.7g; cholesterol 54mg; iron 2.1mg; sodium 411mg; calcium 111mg.

156)OSSO BUCO Total: 2 hr 15 min Prep: 15 min Cook: 120 min Yield: 6 servings

Ingredients ● ● ● ● ● ● ● ● ● ● ● ● ● ●

1 spring fresh rosemary 1 spring fresh thyme 1 dry bay leaf 2 whole cloves Cheesecloth Kitchen twine 3 whole veal shanks (1 pound per shank), trimmed Sea salt and freshly ground black pepper All-purpose flour, for dredging ½ cup of vegetable oil 1 small onion, diced into ½-inch cubes 1 small carrot, diced into ½-inch cubes 1 stalk celery, diced into ½ inch cubes 1 tbsp tomato paste

● ● ● ●

1 cup of dry white wine 3 cups of chicken stock 3 tbsp fresh flat-leaf Italian parsley, chopped 1 tbsp lemon zest

Directions 1. String the rosemary, thyme, bay leaf and cloves into a container. This will be your foundation. 2. Dry the veal shanks with paper towels to extract excess moisture. Browning is easier because they are dry. Lock the meat down with the kitchen twine. Season each shank with salt and pepper. Scrub the shanks, brushing out extra flour. 3. Heat up a big Dutch oven pot before smoking. Season veal shanks with oil and brown in a hot bath. Drop meat and reserve. 4. Add the cabbage, carrot and celery. Season with salt at this stage to allow the moisture to evaporate. Fry until smooth and transparent. Add the tomatoes and blend well. Turn shanks and add white wine. Minimize liquid by half, around 5 mins. Add the bouquet garni and 2 cups of the chicken stock. Reduce heat to medium, cover pan and cook until the meat is falling off the bone. Check the stew regularly, turning shanks sometimes. The level of cooking sauce should be ¾ up the shank. 5. Take shanks out of the pot and placed in decorative serving platter. Remove the kitchen twine. 6. Throw away and waste bouquet garni. 7. Pour all the liquids and sauce into the shanks. Chop parsley and zest lemon.

157)CABBAGE ROLL CASSEROLE Prep: 10 mins Cook: 1 hr 30 mins

Total: 1 hr 40 mins Servings: 12 Yield: 12 servings

Ingredients ● ● ● ● ● ● ●

2 pounds ground beef 1 cup of chopped onion 1 (29 ounce) can tomato sauce 3 ½ pounds chopped cabbage 1 cup of uncooked white rice 1 tsp salt 2 (14 ounce) cans beef broth

Directions 1. Heat the oven to 350 F. 2. Brown beef in oil over medium-high heat until redness is gone. Lose weight. 3. Mix together the rice, cabbage, and onion in a big dish. Connect beef to the mixture. Pour mixture into a 9x13 baking dish. Mix meat and broth together and simmer covered for 1 hour. Stir, replace, and roast.

Nutrition info Per Serving: 352 calories; carbohydrates 25.5g; fat 20.6g.

158)SLOW COOKER BEEF BOURGUIGNON PREP TIME: 20 MINS COOK TIME: 9 HOURS TOTAL TIME: 9 HOURS 20 MINS SERVINGS: 6 PEOPLE

INGREDIENTS ● 5 slices finely chopped bacon

● ● ● ● ● ● ● ● ● ● ● ●

3 pounds boneless beef chuck cutted in to 1 inch cubes 1 cup of red cooking wine 2 cups of chicken broth ½ cup of tomato sauce ¼ cup of soy sauce ¼ cup of flour 3 garlic cloves finely chopped 2 Tbsp thyme finely chopped 5 medium carrots sliced 1 pound baby potatoes 8 ounces fresh mushrooms sliced Fresh chopped parsley for garnish

INSTRUCTIONS 1. Cook bacon until crispy in a skillet. Placed bacon in slow cooker. Season beef with the salt, pepper and sear on either side for 2-3 mins. Move beef to the slow cooker. 2. Connect the red wine to the skillet. Slowly reduce and boil and add chicken broth, tomato sauce, and soy sauce. Slowly add the flour. Add the sauce to the slow cooker 3. Add onions, garlic, and carrots to the slow cooker. Be sure to stir regularly and cook at low until the beef is tender for 8-10 hours or high for 6-8 hours.

NUTRITION INFO Serves: 6 Calories181kcal Carbohydrates22g Protein7g Fat8g Saturated Fat3g Cholesterol12mg

Sodium1062mg Potassium646mg Fiber3g Sugar2g Vitamin A199IU Vitamin C27mg Calcium31mg Iron2mg

159)VEAL POT ROAST INGREDIENTS ● ● ● ● ● ● ● ● ● ●

Veal pot roast, 4 pounds 2 tbsp vegetable oil Salt and pepper 3 medium carrots, sliced 2 medium onions, cut in quarters 4 stalks celery, cut in 1-inch chunks ¼ cup of water 3 tbsp butter 3 tbsp plain flour 1/3 cup of white wine

PREPARATION 1. In a broad skillet, brown the veal on all sides in the grease. Season To Season To 2. Serve with salt, pepper to taste. 3. Put the vegetables in the crockpot and then place the roast on top of the veal. Onto the skillet, add the water and scrape the rim.

4. Cook for one minute over low heat and then spill over the roast of the veal. Cover and simmer for 10 hours on the lower side. Remove from the crockpot the meat and the vegetables, and keep warm. 5. In a saucepan, heat butter and then whisk in the starch. 6. Cook it until it's smooth and bubbly, on a low flame. Add the liquid to the liquid from the 7. Crockpot; continually stirring, boiling until heavy and creamy. Add the wine and cook for 2 mins longer. 8. Season as need with salt and pepper then pour over the veal roast. Serves 8 to 10.

160)GREEK FARRO SALAD INGREDIENTS Salad ● ● ● ● ● ● ● ● ●

1 cup of dried farro, rinsed 5 cups of lightly packed arugula 1 can chickpeas, rinsed and drained 1 large cucumber (¾ pound), seeded and chopped (to yield about 1 ½ cups of chopped cucumber) 1 cup of chopped roasted red bell pepper 20 kalamata olives, sliced into thin rounds (½ cup) ½ cup of feta cheese, crumbled ½ cup of chopped flat-leaf parsley ¼ tsp salt

Dressing ● ● ● ● ● ● ● ●

⅓ cup of olive oil 2 to 3 tbsp fresh lemon juice, as need 2 tsp honey or maple syrup 2 garlic cloves, pressed ½ tsp dried oregano ½ tsp salt ¼ tsp red pepper flakes Freshly ground black pepper, as need

INSTRUCTIONS 1. To cook the farro: Boil farro and water in a medium saucepan (enough water to cover the farro by a couple of inches). Turn heat to medium-low, then reduce heat to gentle simmer. Keep frying, stirring regularly, until the farro is soft but also chewy (pearled farro will take around 15 mins; unprocessed farro will take 25 to 40 mins). Loadout excess water and return farro to pot. Add a little salt and a spray of the dressing. Set aside for a while to cool. 2. A large bowl of cucumber, chickpeas, onions, olives and parsley should be mixed. 3. Combine the olive oil, lemon juice, sugar, garlic, oregano, cinnamon, red pepper flakes and pepper in a bowl until emulsified. 4. Mix the warm farro with the remaining dressing. Mix together. Add feta, toss, season as need with salt and pepper.

NOTES ● Get it vegan by cutting feta. Add more olives to make up for the feta's bitter flavor. Vegans prefer sugar or syrup alternatives, not butter. ● Add one cup of quinoa instead of the wheat berries. ● This salad will hold well for up to two days in the refrigerator, wrapped.

161)SPANISH MEATBALLS IN GARLIC TOMATO SAUCE Prep Time: 10 mins Cook Time: 15 mins

Total Time: 25 mins Servings: 4 Persons

Ingredients The Meatballs: ● ● ● ● ● ● ● ● ●

½ lb or 250 g Ground Beef ½ lb or 250 g Ground Pork 4 cloves garlic minced 1 Small Onion Finely Chopped 1 Tbsp Chopped Parsley 1 slice of bread soaked in milk 1 egg beaten 1 Cup of Breadcrumbs optional Salt and pepper to season

The Sauce: ● ● ● ● ● ● ● ● ●

2 Cloves Garlic Minced 4 Large Ripe Tomatoes Quartered 1 Tbsp Olive Oil ½ Cup of Tomato Paste ½ - 1 Tsp Smoked Paprika 2 Dried Cayenne Chilli Peppers ¼ Tsp Dried Thyme 1 Tbsp Honey Salt and Pepper to season

Instructions 1. Add all the ingredients in one bowl and blend together until it is mixed. Cover and refrigerate for 30 mins. 2. Roll meatballs in to golf ball size or smaller, and roll them in breadcrumbs. 3. Heat some olive oil in a skillet pan, then add the meatballs and brown on all sides. You need to do this in batches. Space the meatballs out equally in the skillet. 4. When done, transfer to a plate with kitchen paper and set aside.

5. Mince the garlic and add it to the olive oil in a saucepan. Cook the garlic until it softens. Cook the tomatoes until soft. Blend the mixture with a blender and add remaining ingredients. Taste the sauce and add a little more sugar, salt, or pepper. 6. Move the meatballs to the saucepan and boil gently for 10 mins, then serve with fresh bread, spaghetti, rice or simply serve with toothpicks if for a crowd.

162)SMOKY ALBONDIGAS Total time: 40 Mins Serves: 8

Ingredients ● ● ● ● ● ● ● ● ●

White bread 4 crustless slices, torn into small pieces Milk 6 tbsp Beef mince 400g Pork mince 400g Garlic 1 clove, crushed Parsley a small bunch, chopped Egg 1 small Smoked paprika ½ tsp Olive oil

TOMATO SAUCE ● ● ● ●

Garlic 2 cloves, sliced Red wine 200ml Chopped tomatoes 2 × 400g tins Smoked paprika a good pinch

Method 1. Add the bread to a large bowl, tip over the milk, and let it soak. 2. Add the onions, garlic, parsley, and some seasoning. Mix together very good using clean hands and roll into little meatballs. 3. Cook the meatballs in batches and add a little olive oil to the plate. Browned, then scoop. Add a bit more oil and add garlic. Sizzle the garlic for a couple of mins. Sip in the wine, cook it down. Add the tomatoes and smoked paprika, season, and let it simmer. Start by browning the meatballs for 10 mins then bring back the sauce and simmer for 20 mins.

163)ROAST SHOULDER OF LAMB Preparation time: Less than 30 mins Cooking time: Over 2 hours Serves: 4

Ingredients ● ● ● ● ● ● ● ● ● ● ●

1.4kg/3lb shoulder of lamb, trimmed Handful dried camomile ½ bunch fresh thyme, leaves only 4 sprigs fresh rosemary, leaves only 12 fresh sage leaves, roughly chopped 1 tbsp dried oregano Salt and freshly ground black pepper 1 lemon, juice only 1 tbsp good Greek or wildflower clear honey 2 tbsp olive oil 125ml/4fl oz water

Method 1. Heat the oven to 200 C. 2. With a sharp knife, make shallow scores through the outer layer of skin and fat of the lamb shoulder, but not into the flesh. 3. Create a bag of dried camomile, thyme, rosemary, sage and oregano. Season well with salt and black pepper. 4. Press in a pinch of the mixture on the calf, massaging well all over

the meat of the lamb. 5. Sprinkle little of the herb mixture into the bottom of a casserole. Put the lamb into the casserole, squeeze lemon juice over top, then sprinkle herb blend. 6. Drizzle honey over the lamb and sprinkle over a little olive oil. 7. Add the bath, and put the cap on. Place in the oven for 2½ hours. About an hour, check the bowl, it should be browning a bit. If the water has evaporated, you should add some more to the dish. 8. After cooking 2½ hours the lamb can fall off the bone quickly. 9. Enable the cookie to rest for 4-5 mins. 10. Remove large portions of meat with a knife and fork and put on a large platter. Drizzle meat with juices and let guests support themselves.

164)BALSAMIC ROAST BEEF RECIPE Prep Time: 5 mins Cook Time: 4 hrs

Total Time: 4 hrs 5 mins Servings: 8

Ingredients ● ● ● ● ● ● ● ●

3-4 pound boneless roast beef 1 cup of beef stock or broth ½ cup of balsamic vinegar 1 tbsp Worcestershire sauce or coconut aminos 1 tbsp soy sauce or coconut aminos 1 tbsp honey ½ tsp red pepper flakes 4 cloves garlic chopped

Instructions 1. Place the roast beef in the slow cooker. Combine the remaining ingredients into a 2-cup of mixing cup of. Cook roast beef with butter in a slow cooker. 2. Remove roast beef from slow cooker with tongs into a serving bowl. In a pan, put two pieces of beef and add a little bit of gravy. 3. Save the leftover gravy for another use.

Notes ● If you find it more pronounced, place a fat separator in the gravy and then dump the gravy into a saucepan on medium heat. Place it on low until it's thick.

Nutrition Information Calories: 432kcal | Carbohydrates: 6g | Protein: 43g | Fat: 35g | Cholesterol: 1mg | Sodium: 181mg | Potassium: 57mg | Fiber: 1g | Sugar: 5g | Calcium: 11mg | Iron: 1mg

165)ITALIAN SHREDDED PORK STEW Prep: 20 min Cook: 8 hours Makes: 9 servings (3-1/2 quarts)

Ingredients ● ● ● ● ● ● ●

2 medium sweet potatoes, peeled and cubed 2 cups of chopped fresh kale 1 large onion, chopped 3 garlic cloves, minced 1 boneless pork shoulder butt roast 1 can (14 ounces) cannellini beans, rinsed and drained 1-1/2 tsp Italian seasoning

● ● ● ●

½ tsp salt ½ tsp pepper 3 cans (14-1/2 ounces each) chicken broth Sour cream, optional

Directions 1. Put sweet potatoes, broccoli, onion and garlic in a 5-qt. slow cooker. Place roast on vegetables. Add the ingredients. Drench soup. Cook covered over low until beef is tender. 2. Cold meat mildly. Skim off the fat. Cook pork with 2 forks and return to slow cooker. If needed, use sour cream.

Nutrition info 1-1/2 cups of: 283 calories, 13g fat, 78mg cholesterol, 860mg sodium, 15g carbohydrate, 24g protein

166)SPRING QUINOA SALAD Prep time: 20 mins Cook time: 10 mins Total time: 30 mins Servings: 4 servings

INGREDIENTS Salad ● ● ● ● ● ● ● ●

1 cup of quinoa, uncooked ½ cup of diced red onion 2 tbsp red wine vinegar Fine sea salt and cracked black pepper 1 cup of sugar snap peas sliced ½ ounces goat cheese ½ cup of honey roasted sliced almonds ½ cup of chopped basil

Optional Steak Addition ● 1 pound boneless new york strip steak (2, 8-ounce steaks) ● 1 and ½ tsp ground cumin ● 1 and ½ tsp ground coriander

Dressing ● ● ● ●

2 large lemons (6 tbsp juice and 3 tsp zest) 2 tbsp honey 1 tsp dijon mustard 1/3 cup of good quality olive oil

INSTRUCTIONS 1. SALAD: Dicing the red onion. Mix diced red onion, red wine vinegar, and sea salt in a shallow bowl. Reserve and stir sometimes. Enable quinoa to cool absolutely. Put it in the fridge to quicken it up. Slice the sugar snap peas and chop the fresh basil. 2. Combine all of the ingredients, except for the oil, in a food processor or blender. Season as need with salt and pepper (I apply salt and pepper as need). Mix until all components are well combined and broken down. Slowly add the oil, pulse only until mixed, then pulse until smooth. Blend the oil for a prolonged amount of time to prevent having a metallic flavor. Store in fridge before ready to use. 3. STEAK: In a small cup of, blend together the cumin, coriander, and salt and pepper. Range this uniformly over the steaks. Heat an grill pan to high heat. Rub an oil-drenched paper towel with grill grates or ridges in grill pan. Mix 1 tbsp olive oil with the oil. Marinate beef steaks in a solution of soy sauce, sugar, lemon juice, and garlic before grilling or broiling 3-5 mins per hand, turn the steak once, and cook to 130 degrees F (for medium-rare). Take out from heat and cover with foil for 5-10 mins. 4. Assemble the salad while the steak rests. In a wide cup of, add the fully cooled quinoa, sliced pears, goat cheese, red onion, basil, and remaining juices. Add dressing as need (more dressing than you want, add to personal preference), and throw the salad. Season with salt and pepper. Sprinkle the almonds on top, then serve with grilled

steak on the side.

167)SPAGHETTI NICOISE TIME: 30 mins – 1 hour SERVES: 4-6

Ingredients ● ● ● ● ● ● ● ● ●

350 g spaghetti 8 quail eggs 1 lemon 550 g tinned tuna in oil 60 g pitted and halved kalamata olives 100 g semi-dried tomatoes, halved lengthways 4 anchovy fillets, chopped into small pieces 3 tbsp baby capers, drained and rinsed 3 tbsp chopped flat-leaf (Italian) parsley

Methods 1. Cook the pasta in a quickly boiling salted water until al dente. Let it get hot, then drain and return. Meanwhile, lower the eggs into a cold water bath and cook for 4 mins (10 mins for hen eggs). Peel, rinse, cool, then rest. Cut eggs in two (or the hen eggs into quarters). Finely grind the lemon to give 1 tsp of grated zest. Then squeeze two tsp of lemon juice. 2. Empty the tuna into a large bowl. Add olive oil, tomato quarters, anchovy fillets, lemon zest, capers, parsley and juice. Drop the spaghetti softly into the tuna. Garnish with the eggs and the parsley.

168)TOMATO-POACHED FISH WITH CHILE OIL AND HERBS

TIME: 25 mins YIELD: 4 servings

INGREDIENTS ● ● ● ● ● ● ● ● ● ● ● ●

¼ cup of olive oil, add more for drizzling 4 garlic cloves, thinly sliced 1 small shallot, thinly sliced into rings 1 tsp red pepper flakes 1 pound small, sweet tomatoes, halved Kosher salt and black pepper 1 tsp fish sauce 1 ¼ pounds fluke, halibut or cod, cut into 4 equal pieces 1 cup of cilantro ½ cup of mint, leaves and tender stems Limes, halved, for serving Tortillas, toast or rice, for serving

PREPARATION 1. Heat ¼ cup olive oil in a skillet over medium-high. Add garlic and shallots and cook, circling the skillet until they start to brown, 2 mins or so. Add black pepper and swirl the beans on toast. Take the chile oil off the heat and pass it to a small tank. 2. Add the tomatoes to a pan, season with salt and pepper. Cook,

stirring regularly, until they are crispy and jammy, 5 to 8 mins. If using, add 1½ cups of water to a skillet, swirl it around to release any trapped bits. 3. Cook until the sauce is somewhat thickened but still good and brothy. Season with salt and pepper. 4. Season the fish with salt, pepper and put the bits in the soup. Cover and cook until the fish is opaque and cooked through, 4 to 6 mins (slightly longer for a thicker piece of fish, like halibut). 5. To serve, put fish and brothy tomatoes in a wide shallow dish. Pour in the olive sauce, chile oil, and fried shallots and garlic. Sprinkle some cilantro and mint on top, and serve with limes. Serve with tortillas, bread, or potatoes.

169) GARLIC PRAWN RISOTTO Ingredients ● ● ● ● ● ● ● ● ● ●

2 cups of Arborio Rice 1 large onion, diced 500g raw prawns, deveined and shelled ½ cup of dry white wine 6 cups of salt-reduced chicken stock 6 large cloves garlic 50g Baby Spinach Leaves (a big handful) Sprinkle of dried thyme S & P as need 1 tbsp. Olive oil

● 2 tbsp. crumbles feta ● 2 tbsp. fresh grated parmesan cheese

Method 1. Put stock in a med pot and boil on the burner. 2. Heat up oil in a large non-stick pan. Add onion, sauté for 5 mins until translucent. Add rice and coat with onion for 1 minute. Then add wine. 3. Stir in a small amount of your soup into the pan. Let this sit for 1-2 mins and repeat the procedure for 4 more ladles. 4. Add garlic and thyme. Stir. Add 2 more, one at a time. Taste the rice and when it's cooked add the prawns to the plate. The casserole will become opaque after 5 mins, if overcooked the spinach will wilt. 5. Try this recipe, add the feta, cheese, and parmesan. 6. Serve a side salad.

170)RED CABBAGE SLAW WITH CASHEWS Prep time: 10 min Cook time: 0 min Total time: 10 min Yield: approximately 8 servings

Ingredients: ● ● ● ● ● ● ●

3 TBS apple cider vinegar 1 tsp. Dijon mustard 1 TBS honey or agave 4 TBS olive oil Salt and pepper, as need 1 med. Head of red cabbage, shredded ½ cup of salted and roasted cashews

Instructions: 1. In a large bowl, add the vinegar, mustard, and honey. Add olive oil.

2. Add cabbage to coat. 3. Add cashews and throw to mix. 4. You need more or less vinaigrette depending on the size of the head of cabbage. It can be consumed instantly, or chilled for 30 mins before serving.

171)APPLE POMEGRANATE SALAD PREP TIME: 15 MINS TOTAL TIME: 15 MINS SERVINGS: 4

INGREDIENTS ● ● ● ● ● ● ● ● ● ● ● ●

6-8 cups of chopped romaine baby spinach leaves, or mixed greens ½ cup of pomegranate seeds 2 medium apples cored and sliced ½ cup of crumbled feta cheese For the Dressing ½ cup of balsamic vinegar 2 tsp minced garlic 1/3 cup of sugar 4 tbsp extra virgin olive oil 1 tbsp honey 1 tsp salt Optional: fresh cracked pepper

INSTRUCTIONS 1. Combine all ingredients in one bowl until smooth. Let it cool off. 2. Placed all ingredients in a large bowl. Mix well. 3. Create about 2 cups of salad for each dish.

4. Serve over greens and pepper if desired.

NUTRITION INFO Serves: 4 Calories362kcal Carbohydrates47g Protein4g Fat19g Cholesterol17mg Sodium806mg Potassium377mg Fiber4g Sugar40g Calcium134mg Iron1mg

172)BULGUR WHEAT WITH DRIED CRANBERRIES Prep: 10 mins Cook: 15 mins Total: 25 mins Servings: 2 Yield: 2 servings

Ingredients ● ● ● ● ●

1 cup of water ½ cup of dry bulgur wheat 1 ½ tbsp chicken bouillon granules 1 tsp butter ¼ cup of dried cranberries

Directions 1. Bring the water to boil, then add the bulgur, bouillon granules, and butter. Cover bath, reduce heat to medium, and simmer. 2. Add cooked bulgur and softly mix in the dried cranberries.

Nutrition info Per Serving: 137 calories; protein 2.9g; carbohydrates 26.3g; fat 2.8g; cholesterol 6mg; sodium 864.9mg

173. MEDITERRANEAN TUNA SALAD WITH A ZESTY DIJON MUSTARD VINAIGRETTE Prep Time: 15 mins Total Time: 15 minutes

INGREDIENTS For the Zesty Dijon Mustard Dressing 2 ½ tsp good quality Dijon mustard Zest of 1 lime 1 ½ limes, juice of ⅓ cup of Early Harvest extra virgin olive oil ½ tsp sumac Pinch of salt and pepper ½ tsp crushed red pepper flakes, optional

For the Tuna Salad 3 cans tuna, 5 ounces every 2 ½ celery stalks, chopped ½ English cucumber, chopped 4-5 whole small radishe, stems removed, chopped 3 green onion, both white and green parts, chopped ½ medium-sized red onion, finely chopped ½ cup of cup of pitted Kalamata olives, halved 1 bunch of parsley, stems removed, chopped 10-15 fresh mint leaves, stems removed, finely chopped Six slices heirloom tomatoes for serving Homemade Pita chips or pita pockets for serving

INSTRUCTIONS 1. In the small bowl, mix together the Dijon mustard, lime zest, and lime juice to produce the zesty mustard vinaigrette. Whisk in the olive oil, sumac, salt, pepper, and crushed pepper flakes (if using) until completely combined. Set aside for a moment. 2. To create the tuna salad, combine the tuna, chopped veggies, Kalamata olives, chopped fresh parsley, and mint leaves in a large salad bowl. With a wooden spoon, carefully combine the ingredients. 3. Dress the tuna salad with the dressing. Toss the tuna salad with the

dressing one more to ensure that it is uniformly coated. Cover and chill for 30 minute before serving. Toss the salad slightly to freshen it before serving. 4. Serve as a sandwich meal in pita pockets. Transfer to the serving tray and serve with pita chips and sliced heirloom tomatoes on the side as an appetizer. Serve a bit of the tuna salad on top of the sliced heirloom tomatoes if desired. Have fun!

174. MEDITERRANEAN TUNA SALAD Prep Time: 20 mins Cook Time: 0 mins Total Time: 20 mins

INGREDIENTS VINAIGRETTE 1/4 cup of olive oil 2 Tbsp red wine vinegar 1 Tbsp lemon juice 1 tsp dried oregano 1/2 tsp salt 1/4 tsp freshly cracked black pepper SALAD 1 English cucumber 1 pint grape tomatoes

1/2 red onion 1/4 bunch fresh parsley, chopped (about ½ cup of) 1 15oz. can cannellini beans 1 12oz. can chunk light tuna 2 oz. feta

INSTRUCTIONS 1. To give the flavors time to combine, make the vinaigrette first. Combine the olive oil, red wine vinegar, lemon juice, oregano, salt, and pepper in a bowl or jar. Combine a ingredients in a mixing bowl or seal the jar and shake until well combined. Set aside the vinaigrette. 2. Slice the red onion and immerse the pieces in cold water for approximately five minutes before chopping to mellow the taste a little. Otherwise, finely dice the red onion, quarter the cucumber, slice the tomatoes in half, and chop the parsley coarsely. 3. In the bowl, combine the cucumber, tomato, onion, and parsley. Pour a vinaigrette over the top and toss to coat the veggies. 4. Drain and rinse the beans, as well as the tuna. Toss the salad with the beans, tuna, and feta, then gently toss to combine. These three ingredients are added last and just gently mixed to ensure that the tuna remains in bigger flakes rather than crumbling into smaller pieces. 5. Serve right away . To disperse the dressing, give it a brief swirl after refrigerating and before serving.

175. MEDITERRANEAN TUNA SALAD WITH NO MAYO! INGREDIENTS 2 cans Genova Seafood Yellowfin Tuna 1 cucumber, chopped 1/2 red onion, diced 1 cup of roasted red peppers, chopped

1/2 cup of pepperocini, diced 1/3 cup of parsley, finely chopped Sundried tomatoes, chopped 2 tsp capers Optional: 1/4 cup of feta cheese Optional olive Optional: 1 14.5 ounces can chickpeas, drained and rinsed 1/2 avocado, diced Pinch of fine sea salts Pinch of black pepper Red Wine Vinaigrette: 2 tbsp olive oil 2 tbsp red wine vinegar 1 tsp lemon juice 1 tsp dried parsley 1 tsp dried oregano Pinch fine salt Pinch black pepper

INSTRUCTIONS 1. 2. 3. 4. 5.

Combine all of a salad ingredients in a large mixing bowl. Whisk together a dressing ingredients in a small bowl. Toss the ingredients in the dressing to combine. Taste and adjust the seasonings as needed! Serve over a salad, over a sandwich, with spaghetti, lettuce wraps, or half an avocado!

176. TURKEY CHILI (MEDITERRANEAN STYLE RECIPE) Prep Time 30 mins Cook Time 50 mins Total Time 1 hr 20 mins

Ingredients For the homemade chili powder: 2 tsp sweet paprika 1 tsp smoked paprika 1 tsp cumin 1 1/2 tsp dried oregano freshly grated black pepper

For the chili: 1 pound (450 grams) ground turkey breast 2 tbsp olive oil 1 large onion, chopped 1 garlic clove, minced 1 cup of (245 grams) chicken broth – or water with 1 chicken bouillon mixed in it 1 can (14 oz / 400 grams) tomatoes, pureed 1 tbsp maple syrup or honey 1/2 green pepper, chopped 1 red pepper, chopped 1/2 cup of sliced Kalamata olives 1 can (14 oz / 400 grams) red kidney beans, rinsed and drained 1/2 cup of frozen sweet corn 1 small bunch parsley, chopped

For the toppings:

chopped green onions, Greek strained yogurt, red pepper flakes

Instructions 1. To cook the ground turkey, heat the olive oil in a large skillet over high heat and add the ground turkey. Allow the meat to brown completely without stirring (this will develop some flavor). Stir the meat until it is dark brown and any lumps are broken. Cook until all liquids have been absorbed. 2. To make the chili, combine the chili powder, onion, and garlic in a saucepan and heat, stirring constantly, for 2-3 minutes. Combine the chicken broth, tomatoes, honey, peppers, olives, and beans in a large mixing bowl. Bring to a boils, then lower to a low heat to maintain a moderate simmer. Cook, uncovered, until the chili has thickened into a sauce (about 40-60 minutes). 3. Cook for another 2-3 minutes after adding the corn and parsley. Serve with your favorite side and top with yogurt, green onions, and red pepper flakes.

177. SERIOUSLY, THE BEST HEALTHY TURKEY CHILI PREP TIME10 MINUTES COOK TIME45 MINUTES TOTAL TIME55 MINUTES

Ingredients 2 tsp olive oil 1 yellow onion, chopped

3 garlic clove, minced 1 medium red bell pepper, chopped 1 pound extra lean ground turkey 4 tbsp chili powder 2 tsp ground cumin 1 tsp dried oregano 1/4 tsp cayenne pepper 1/2 tsp salt, + more to taste 1 can diced tomatoes 1 1/4 cups of chicken broth 2 cans dark red kidney bean, rinsed and drained 1 cans sweet corn, rinsed and drained For topping: cheese, avocado, tortilla chip, cilantro, sour cream

Instructions 1. In the big saucepan, heat the oil over medium-high heat. Sauté for 57 minutes, stirring frequently, with the onion, garlic, and red pepper. 2. Break up the ground turkey and heat until it is no longer pink. Stir in the chili powder, cumin, oregano, cayenne pepper, and salt after 20 seconds. 3. Toss in the tomatoes, chicken broth, kidney beans, and corn after that. Bring to a boils, then lower to a low heat and continue to cook for 30-45 minutes and the flavors meld. Seasonings and salt should be adjusted as needed. 4. Garnish with whatever you like. 6 servings (about 1 1/2 cup of each ingredient).

178. MEDITERRANEAN CHICKEN TRAYBAKE Ingredients Charlotte potatoes 750g, halved lengthways olive oil red onion 1, cut into wedges

garlic 1 bulb, cloves separated lemon 1, cut into wedges whole chicken thighs 8 baby plum tomatoes 12, halved white wine a small glass mixed olives (green and Kalamata) a handful of every feta 100g, sliced oregano a handful of leaves

Method 1. Preheat oven into 200°C/fan 180°C/gas mark 6 6. Place a potatoes on a large roasting tray, drizzle with 2 tablespoons olive oil, and season with salt and pepper. Toss everything in a large mixing bowl to coat, then roast for 20 minutes. 2. Drizzle another tbsp of oil over the red onion, garlic cloves, lemon wedges, and chicken thighs, then season. Roasts for another 20 minutes, then remove from a oven and raise the temperature to 220C/fan 200C/gas 7. 7. After adding the tomatoes, wine, and olives, return the tray to the oven for a final 20 minutes, or until the chicken is crisp and golden. Serve with feta and oregano on top, drizzled with a bit extra olive oil.

179. MEDITERRANEAN CHICKEN MEAL PREP BOWLS PREP TIME1 hour COOK TIME10 minutes TOTAL TIME1 hour 10 minutes

INGREDIENTS FOR THE BOWLS 10 cups of baby spinach 2 1/2 cups of grape tomatoes, halved 1 cup of English cucumber, diced 5 ounces Feta cheese, crumbled 1/2 cup of kalamata olives 1/2 cup of yellow/red bell pepper, diced 20 ounce grill chicken, thinly sliced

TAHINI DRESSING 4 tbsp. tahini 1 clove garlic, minced 2 tsp. fresh lemon juice 3 tbsp. olive oils 5 tbsp. water, more salt and pepper to taste roasted chickpeas

ROASTED CHICKPEAS 15 oz can chickpea, drained, rinsed and dried 2 Tbsp. olive oil salt and pepper

INSTRUCTIONS MAKE ROASTED CHICKPEAS 1. Preheat the oven to 350 degrees Fahrenheit. Toss chickpea in olive oil and season with salt and pepper. Place chickpeas on a baking sheet in a single layer and roast for 20 to 30 minutes, until crispy. Allow to cool before serving. 2. PREPARE THE TAHINI DRESSING 3. Whisk together all of a dressing ingredients until smooth. Depending on how thick you wants the dressing, you may need to add more or less water. Set aside the dressing, which has been portioned into cups.

4. BOWLS ARE TO BE ASSEMBLED 5. Fill each of the five containers with a handful of spinach. 4–5 tomatoes, diced cucumber, 1 ounce feta, 1/4 cup roasted chickpeas, 4 olives, and around 5 ounces of grilled chicken on top 6. a little bell pepper Place a dressing cup in each container, cover, and chill. 7. Lunches have been completed!

180. MEDITERRANEAN SALAD Ingredients 1 head lettuce (green leaf, red leaf or romaine), cut into thin strips 1 chopped cucumber (peeled if desired) 1/2 cup of tomatoes (chopped) 15.5 oz. canned, no-salt-added chickpeas (garbanzo beans) (drained, rinsed) 1/2 red onion (finely sliced) 1/2 cup of crumbled, fat-free, or, low-fat fetaOR 1/2 cup of shredded Parmesan cheese 1/2 tsp. black pepper 1/2 tsp. garlic powder 2 Tbsp. extra virgin olive oil 2 Tbsp. red wine or cider vinegar

Directions 1. Toss lettuce, cucumber, tomatoes, chickpeas, cheese, and onion in a large mixing bowl. 2. Whisk together a olive oil, vinegar, garlic powder, and pepper in a small bowl. 3. Toss the salad mixture with the dressing.

181. CRISPY LEMON ROASTED BROCCOLI PREP TIME5 mins

COOK TIME15 mins TOTAL TIME20 mins

INGREDIENTS 1 ½ lb broccoli trimm and cut into florets Extra-virgin olive oil, I used Private Reserve EVOO Kosher salt ½ to 1 tsp red pepper flakes, (or Aleppo pepper flakes) 1 lemon zested and juiced feta cheese, optional

INSTRUCTIONS 1. Preheat a oven to 500 degrees F with an oven rack in the middle. 2. Heat a rimmed sheet pan in a preheated oven. 3. Trim the broccoli stems and chop the broccoli into florets of equal size (remove the rough outer peel). 4. Toss the broccoli with 4 to 5 tablespoons extra virgin olive oil and a generous sprinkle of kosher salt in a mixing dish. 5. Remove the sheet pan from the oven with care. Pick up the broccoli with a pair of tongs and put it in a single layer on the pan swiftly and gently (leave any excess oil in the bowl). Return the pan to the oven, which has been preheated. 6. On one side, roast for 10 minutes, or until beautifully charred. Remove a pan from the heat and flip the broccoli to the other side, cooking for another 5 minutes or until browned. 7. Place the broccoli on a serving plate. Add extra kosher salt and red pepper flakes to taste (I used Aleppo pepper). Add one lemon's zest and juice, as well as a sprinkling of feta cheese if desired.

183. MEDITERRANEAN STYLE ROASTED BROCCOLI Ingredients 2 medium heads of broccoli

1/3 -1/2 cup of olive oil 2-3 cloves garlic Juice of 1/2 lemon 2 tbsp grated Parmesan cheese walnuts/pine nuts optional salt/pepper

Instructions 1. 2. 3. 4. 5. 6.

Preheat a oven to 400 degrees F. (200 degrees Celsius) Separate the broccoli florets into tiny pieces. Soak in water for the few minutes, then rinse and dry. Arrange the broccoli florets in a single layer in a pan. Mix in a squeeze of lemon juice. Crush the garlic gloves and toss them in with the broccoli, along with freshly ground pepper. 7. Mix in the olive oil until all of the broccoli is fully covered. 8. Preheat oven to 350°F and bake for 30 minutes. 9. Serve with grated parmesan cheese and salt to taste.

182. MEDITERRANEAN ZUCCHINI NOODLES Ingredients 4 zucchini, spiralized 1 tbsp. olive oil 2 garlic cloves, finely minced 2 cups of tomatoes, chopped 2 tbsp. capers 1/4 cup of sliced California Ripe Olives 1 tsp. dried oregano 1/8 cup of chopped sun-dried tomatoes 1/4 tsp. red pepper flakes 1 tbsp. fresh lemon juice salt/pepper to taste

1/3 cup of thinly sliced basil leaves. 1/2 cup of feta (omit for dairy-free version)

Instructions 1. Spiralize the zucchini and toss it in a big mixing bowl. 2. In a large skillet, heat the oil over medium-high heat. Stir in the tomatoes and garlic for approximately 5 minutes, or until the tomatoes have softened. 3. Cook for another 5 minutes with the remaining ingredients, excepting the basil and feta. 4. Toss the zucchini threads with the sauce, then add the feta and basil. 5. Serve right away.

184. MEDITERRANEAN ZUCCHINI NOODLES prep time:10 MINS cook time:10 MINS total time:20 MINS

INGREDIENTS 2 large zucchini 1 tsp olive oil 4 cloves garlic diced 10 oz cherry tomatoes cut in half 1/2 cup of jarred artichoke hearts drained and chopped 1/4 cup of sun-dried tomatoes drained and chopped 2-4 oz plain hummus 1 tsp oregano 1/2 tsp red wine vinegar + more to taste salt & pepper to taste vegan parmesan + fresh basil for topping

INSTRUCTIONS 1. Spiralize zucchini by cutting off the ends. Remove from the equation. 2. In the skillets, heat the olive oil over medium heat. 3. Sauté the garlic and cherry tomatoes in the pan until the tomatoes burst (approx. 3-4 minutes). 4. In a large skillet, combine zucchini noodles, artichoke hearts, sundried tomatoes, hummus, oregano, and red wine vinegar. Sauté for 12 minutes, or until zucchini is tender-crisp* and the mixture is well cooked. 5. Season with salt and pepper to taste. 6. Serve with vegan parmesan and fresh basil right away**.

185. MEDITERRANEAN ZUCCHINI NOODLES SALAD RECIPE PREP 20mins TOTAL 20mins

YOU WILL NEED SALAD 2 medium zucchini, spiralized 1/2 medium hothouse cucumber, sliced into half moon 2 medium tomatoes, cuts into small wedges 1/4 medium red onions, sliced thinly into half moons 2 1/2 ounces feta cheese, cubed 15 Kalamata olives, pitted and halved

YOGURT DRESSING 1/4 cup of Greek yogurt 1 medium garlic clove, finely minced 1 tbsp crumbed feta cheese 1 tsp lemon zest 1 tbsp lemon juice 1 tbsp olive oil

1/2 tsp Sriracha hot sauce 1/2 tsp honey Salt and fresh ground black pepper

DIRECTIONS PREPARE SALAD Toss zucchini noodles, cucumber, tomato, red onion, cubed feta cheese, and olives with two-thirds of the Greek Yogurt Dressing in a large mixing bowl. If necessary, add extra dressing. The salad can be eaten right immediately or kept refrigerated for up to one day. Over time, the noodles will soften somewhat yet retain their crispness. 2. Keep the salad and dressing separate if cooking ahead more than a day and toss the day of. 1.

MAKE DRESSING 1. In the mixing bowl, combine the yogurt, garlic, feta cheese, lemon zest, lemon juice, olive oil, Sriracha, and honey. Season to taste with salts, pepper, and/or Sriracha, if necessary.

186. ONE-SKILLET MEDITERRANEAN GNOCCHI INGREDIENTS 1 pound gnocchi 1 pint grape tomatoes 1 or 2 zucchini 1 white onion, roughly chopped 4 whole garlic cloves 1 tbsp fennel seeds 2 tbsp olive oil 1 tbsp water Coarse kosher salts and fresh ground black pepper 2 to 3 scallion, chopped Shredded cheese, optional

DIRECTIONS

2. Preheat the oven to 420 degrees Fahrenheit (210 degrees Celsius). Grape tomatoes should be cut in half lengthwise, while zucchini should be split lengthwise and then sliced into 1/4 inch pieces. 3. Toss the tomatoes, zucchini, garlic, onion, fennel seeds, and gnocchi in a 10-inch or bigger cast iron pan. 1 tbsp olive oils and 1 tbsp water, drizzled over top. Season with salts and pepper, toss to combine, and bake for 15–20 minutes, or until the gnocchi has soaked up the juices and the tomatoes and zucchini have browned somewhat. 4. Remove the pan from the oven and mix in the scallion and cheese until well combined (optional). Season to tastes with salts and pepper, then serve the gnocchi right away. 5. Notes on the recipe: We use a cast iron pan because we believe it ensures consistent browning in the oven and allows for rapid reheating on the stove if needed. Any deep skillet or sauté pan that goes into the oven, as long as it doesn't have a nonstick coating, should work; a good old baking dish might also work.

187. GREEK-STYLE CHICKEN ORZO RECIPE PREP TIME10 mins COOK TIME30 mins

INGREDIENTS For Chicken 2 tsp dried oregano

1 tsp sweet paprika 1 tsp coriander 1 tsp every kosher salts and black pepper 1.5 lb boneless skinless chickens thigh ½ lemon, juice of Extra virgin olive oil

For Orzo Extra virgin olive oils 2 Bell peppers any color, core and sliced into round 2 cups of chopped yellow onion 6 garlic cloves, minced 2 cups of canned peeled plum tomatoes 2 cups of chicken broth 1 tsp dried oregano 1 tsp sweet paprika Kosher salt and black pepper 2 cups of dry uncooked orzo pasta, whole grain orzo if you have it Feta cheese for garnish, optional

INSTRUCTIONS 1. Preheat the oven to 350 degrees Fahrenheit. 2. Combine spices in a small bowl (oregano, paprika, coriander, salt and pepper.) 3. Dry the chicken thoroughly and season both sides with the seasonings. In a large tray or bowl, combine the seasoned chicken and lemon juice. Allow for a few minutes of rest. 4. Heat 2 tbsp extra virgin olive oils in a 5-quart Dutch oven or a large oven-safe pot over medium-high heat until shimmering. 5. Cook a chicken until it is golden brown on both sides (about 8 to 10 minutes). Place the chicken on a plate for the time being. 6. Sear the bell pepper slices on both sides in the same saucepan. Remove the chicken and place it with it for the time being. 7. Add another tbsp extra virgin olive oil if necessary. Cook for 5 minute, stirring often. Cook for another 30 seconds after adding the garlic, then add the tomatoes, broth, spices, and a splash of kosher

salt and pepper. Bring a water to a boil before adding the orzo pasta. 8. Top the orzo mixture with the chicken chunks and bell pepper slices. 9. Place the saucepan in the preheated oven. Bake for 20 to 25 minutes, uncovered and the liquid has been absorbed. Remove from oven, cover, and set aside for 5 minutes 10. Drizzle the little extra virgin olive oil over the top before serving, then top with fresh parsley and feta, if desired.

188. MEDITERRANEAN CHICKEN ORZO Prep Time10 minutes Cook Time15 minutes Total Time25 minutes

Ingredients 2 tbsp olive oil 1 lb chicken breasts sliced thin + pounded 1 1/2 cup of whole wheat orzo (dry) 1/2 tbsp garlic minced 1.5 cup of grape tomatoes halved 1/2 cups of kalamata olives pitted + sliced into small pieces 1/4 cup of white wine 1 cup of spinach chopped 1/4 cup of pine nuts (optional if nut free) 1 tbsp fresh basil chopped 1 tbsp fresh parsley chopped 1/2 tsp pepper 1/2 tsp oregano 1/2 cup of feta (optional) 1/4 tsp red pepper flakes (optional)

Instructions 1. In the small saucepan, bring some water to a boil. Cook orzo as directed on the packet. 2. In a separate large skillet or pan, heat 1 tablespoon olive oil while the orzo is cooking. 3. Cook a chicken until golden brown on all sides in a heated pan, about 5-7 minutes each side. Place the pan to the side after removing it from the heat. 4. When the chicken has been removed from the pan. Continue to cook with the oil/grease in the pan. In a separate skillet, heat an additional tablespoon of olive oil. 5. Simmer for 1 minute over medium heat after adding the garlic. In a mixing dish, combine the cherry tomatoes and white wine. Cook until a tomato are mushy and the wine has started to reduce over high heat (approximately 5 minutes) 6. In a skillet, add the cooked orzo, kalamata olives, spinach, spices, and pine nuts after the tomatoes have finished cooking. Toss until all of the ingredients are properly mixed. 7. Serve the chicken over orzo with feta cheese on top.

189. MEDITERRANEAN CHICKEN ORZO Ingredients 1-1/2ib boneless skinless chicken thighs, cut into 1-inch pieces 2 cups of reduced-sodium chicken broth 2 medium tomatoes, finely chopped 1 cup of sliced pitted green olives 1 cup of sliced pitted ripe olives 1 large carrot, finely chopped 1 small red onion, finely chopped 1 tbsp grated lemon zest 3 tbsp lemon juice 2 tbsp butter 1 tbsp herbes de Provence

1 cup of uncooked orzo pasta

Directions Combine a first 11 ingredients in a 3- or 4-quart slow cooker. Cook on low for 4-5 hours, covered, or until chicken, pasta, and veggies are cooked, adding orzo in the final 30 minutes.

190. MEDITERRANEAN FISH SKILLET Ingredients 1 large tomato, seeded and finely chopped 1 small green pepper, finely chopped 1 jalapeno pepper, seeded and minced 3 tbsp minced fresh basil 3 tbsp white wine or chicken broth 1 shallot, sliced 1 garlic clove, minced 1/2 tsp chili powder, divided 2 whitefish fillets (5 ounces every) 1 tbsp olive oil

Directions 1. Set aside the tomato, peppers, basil, wine, shallot, garlic, and 1/4 teaspoon chili powder in a small bowl. 2. The remaining chili powder should be sprinkled over the fillets. Cook fillets in oil for 4-5 minutes on each side or until fish flakes easily with a fork in a big pan over medium-high heat, adding tomato mixture during the final 3 minutes of frying.

191. MEDITERRANEAN CROCK POT CHICKEN TACO BAR prep time: 10 MINUTES cook time: 4 HOURS

total time: 4 HOURS 10 MINUTES

Ingredients CHICKEN TACO MEAT: 1 1/2 ib boneless, skinless chicken breasts 3 tbsp balsamic vinegar (white or golden balsamic are fine, too) 2 tbsp water 1 tsp dried basil 1 tsp garlic powder 1 tsp onion powder 1 tsp dried parsley 1 tsp kosher salt 1/2 tsp dried oregano 1/8 tsp black pepper

HUMMUS DRESSING: 3/4 cup of plain hummus 3 tbsp water

Instructions 1. Pour vinegar, 2 tablespoons water, basil, garlic powder, onion powder, parsley, salt, oregano, and black pepper over the chicken in the slow cooker. 2. Cook on high for 4-5 hours in a 3-4 quart slow cooker. Cook on the low for around 6 hours if using a bigger 5-6 quart slow cooker. (See the footnote.) 3. Just before serving, shred a chicken with two forks and mix it back into the liquid in the slow cooker's bottom. 4. Meanwhile, create the dressing by mixing hummus with 3 tbsp water and tossing or whisking until smooth. (Depending on the thickness of your hummus and how thick you want your dressing, you can vary the amount of water somewhat.) 5. Serve the chicken on flatbreads with a variety of toppings and a hummus dressing drizzle, if preferred.

192. CROCKPOT CHICKEN TACOS Prep Time5 minutes Cook Time8 hours Total Time8 hours 5 minutes

Ingredients 4 large boneless skinless chicken breasts 1 packets Taco Seasoning or 3 Tbsp Homemade Taco Seasoning 2 cups of pico de gallo or 1 can diced tomatoes and chiles Corn or flour tortillas Favorite Toppings: Cheese lettuce, tomatoes, onions, cilantro, sour cream, salsa, sliced avocados, or guacamole

Instructions 1. In the crockpot, place the boneless, skinless chicken breasts. 2. Season with taco seasoning and serve.

3. Toss in the pico de gallo or canned tomatoes and chilies (liquid and all) 4. Cook the chicken on low heat for 6 to 8 hours. 5. Pull a chicken breasts apart with two forks to shred the chicken. Allow for 30 minutes in the crockpot. 6. Fill the tortillas with shredded chicken. 7. Cheese, lettuce, tomatoes, onion, cilantro, sour cream, avocados, and other toppings can be added.

Nutrition Calories: 197kcal | Carbohydrates: 26g | Protein: 18g | Fat: 3g | Cholesterol: 48mg | Sodium: 648mg | Potassium: 343mg | Fiber: 2g | Sugar: 7g | Calcium: 32mg | Iron: 0.7mg

193. CROCKPOT CHICKEN TACOS Prep Time5 minutes Cook Time8 hours Total Time8 hours 5 minutes

Ingredients 4 large boneless skinless chicken breasts 1 packets Taco Seasoning or 3 Tbsp Homemade Taco Seasoning 2 cups of pico de gallo or 1 can diced tomatoes and chiles Corn or flour tortillas Favorite Toppings: Cheese lettuce, tomatoes, onions, cilantro, sour cream, salsa, sliced avocados, or guacamole

Instructions 1. In the crockpot, place the boneless, skinless chicken breasts. 2. Season with taco seasoning and serve.

3. Toss in the pico de gallo or canned tomatoes and chilies (liquid and all) 4. Cook the chicken on low heat for 6 to 8 hours. 5. Pull a chicken breasts apart with two forks to shred the chicken. Allow for 30 minutes in the crockpot. 6. Fill the tortillas with shredded chicken. 7. Cheese, lettuce, tomatoes, onion, cilantro, sour cream, avocados, and other toppings can be added.

Nutrition Calories: 197kcal | Carbohydrates: 26g | Protein: 18g | Fat: 3g | Cholesterol: 48mg | Sodium: 648mg | Potassium: 343mg | Fiber: 2g | Sugar: 7g | Calcium:

194. MEDITERRANEAN TUNA PASTA PREP TIME20 mins COOK TIME15 mins TOTAL TIME35 mins

Ingredients 2 cans of albacore tuna , drained 1 tomato, cored, cuts in half crosswise and squeezed of excess juice, chopped 1/4 cups of kalamata olives, pitted and coarsely chopped 1/4 cup of red onion chopped 2 tbsp parsley, chopped 1 tbsp capers, coarsely chopped 2 tsp lemon juice 2 tbsp extra virgin olive oil 1/2 tsp kosher salt Pinch freshly ground black pepper 3/4 pound uncooked fusilli pasta 1 cup of mozzarella cheese, grated

Method 1. Set the pasta water to boil: Bring 2 quarts of salted water to a boil (1 teaspoon kosher salt). Prepare the ingredients while the pasta water heats up. 2. Drain the tuna and combine it with the tomato, olives, onion, parsley, capers, lemon juice, olive oil, salt, and pepper in the following order: 3. In a medium mixing bowl, place the drained tuna. To break up the larger bits of tuna, stir with a fork. Combine the tomato, olives, red onion, parsley, capers, lemon juice, olive oil (if desired), salt, and pepper in a large mixing bowl. To combine, stir everything together. 4. Cook a pasta until it is al dente: 5. Bring the water to a boil, then add the pasta and return to a boil. Cook, uncovered, at a rolling boil for another 6 to 9 minutes. 1/4 cup pasta water should be set aside. 6. Toss the spaghetti with the tuna mixture and top with cheese: 7. Drain the spaghetti and toss it into the tuna mixture right away. 8. Stir in the shredded Mozzarella cheese until everything is thoroughly combined. Add some of the leftover pasta water and/or additional olive oil if the pasta appears dry. 9. Serve and have fun! 10. As a light lunch or supper side, serve warm.

195. HEALTHY MEDITERRANEAN 7-LAYER DIP RECIPE Prep Time: 15 minutes Total Time: 15 minutes

Ingredients 8 oz. hummus I prefer Sabra 1 tomato diced 1/2 cup of diced cucumber 1/2 cup of nonfat Greek yogurt 1/8 tsp salt 1/4 tsp paprika 2 canned artichoke heart chopped 2 roasted red peppers 4 halves, diced 1/4 cup of crumbled feta cheese 2 tbsp minced flat-leaf parsley Kalamata olives chopped (optional), for garnish

Instructions 1. Spread the hummus equally on the bottom of an 8" by 8" square serving plate. Overtop, layer the tomatoes and cucumber. 2. Using a rubber spatula, carefully spread the yogurt over the veggies. Season the yogurt with salt and paprika before serving. 3. Layer a artichoke heart, roasted red peppers, and feta cheese on top of the yogurt. Sprinkle a parsley on top and serve with olives as a garnish. 4. Serve with fresh veggies, pita chips, or crackers to round off the meal.

197. MEDITERRANEAN DRY RUB Ingredients 2 tbsp dried oregano 1 tsp ground thyme 1 tbsp smoked paprika (or regular paprika) 1 tsp ground cumin 1/2 tsp dried sage 2 tbsp dried marjoram 1/2 tsp ground rosemary (or crumbled dried rosemary) 1/2 tsp onion powder 1/2 tsp garlic powder

1/2 tsp kosher salt

Instructions Combine all ingredient in the small mixing bowl. (or combine in a small jar with a cover and shake)

196. MACARONI MINESTRONE SOUP Ingredients 2 tbsp extra virgin olive oil 2 small zucchini (about 1 pound), unpeeled and cut into ¼-inch dice (3 cups of) 1 large carrot, peeled and cut into ¼-inch dice (about 1 cup of) 1 small onion, cut into ¼-inch dice (about 1 cup of) 2 cloves garlic, minced 1 tsp chopped fresh thyme One 32-ounce carton all-natural vegetable broth One 15-ounce can tomato sauce One 15-ounce can cannellini bean, drained and rinsed ½ cup of dried whole wheat elbow macaroni (or any other small shaped pasta) Kosher salt and freshly ground black pepper ⅓ cup of grated Parmesan cheese, optional

Fresh basil, cut into strips, optional

Instructions 1. In the large Dutch oven or saucepan, heat the oil over medium-high heat. Cook, turning frequently, until the zucchini, carrot, onion, garlic, and thyme are softened, about 12 minutes. If the veggies are browning too soon, turn down the heat. 2. Stir in the stock and tomato sauce, cover, and bring to a boil over high heat. Add the beans and pasta, decrease the heat to low, and simmer, uncovered, for approximately 10 minutes, or until the pasta is done. Stir the spaghetti a few times as you go, since some of it may cling to the bottom of the saucepan. 3. To taste, season with salt and pepper. Serve in separate dishes with Parmesan cheese and basil on top, if preferred.

198. MINESTRONE WITH MACARONI Ingredients 1 pound ground beef 2 cans (14-1/2 ounces every) Italian diced tomatoes, undrained 2-1/4 cups of water 1-1/2 cups of uncooked elbow macaroni 2 tsp beef bouillon granules 1 can (16 ounces) kidney beans, rinsed and drained 1 can (15 ounces) garbanzo beans or chickpeas, rinsed and drained 1 can (14-1/2 ounces) cut green beans, rinsed and drained

Directions Cook beef in the large pan over medium heat until it is no longer pink; drain. Bring to a boil the tomatoes, water, macaroni, and bouillon. 2. Reduce a heat to low, cover, and cook for 12-15 minutes, or until the macaroni is soft. Cooks, stirring constantly, until the beans are well heated. 1.

Nutrition Facts

1 cup of: 354 calories, 9g fat (3g saturated fat), 37mg cholesterol, 1037mg sodium, 44g carbohydrate (9g sugars, 8g fiber), 25g protein.

199. CHICKEN, FETA, AND SPINACH MEDITERRANEAN BURGER WITH TZATZIKI SAUCE Ingredients Chicken Patties 1 1/2 cups of baby spinach 2 cups of feta cheese 1 1/2 pounds ground chicken 1/4 cup of bread crumbs 1 large egg, slightly beaten 2 tbsp lemon juice 1 tsp salt 1 tsp ground black pepper 1 tbsp vegetable oil 6 ciabatta bun

Tzatziki Sauce 2 cucumber, peeled and chopped into 1-inch pieces 2 cups of plain Greek yogurt 2 tbsp chopped fresh dill 2 tbsp lemon juice 1 tbsp distilled vinegar

Directions 1. To take out liquid, place cucumber in a strainer and sprinkle with 1 tbsp salt. Allow to rest for 30 minutes. Using a paper towel, pat the cucumbers dry. 2. In a food processor, combine Greek yogurt, cucumbers, dill, lemon juice, and vinegar; pulse , about 1 to 2 minute; cover with plastic wrap and refrigerate until ready to serve.

3. In a food processor, combine spinach and feta cheese; pulse until well combined, about one minute. 4. Transfer the spinach and feta combination to a mixing bowl; stir in the chicken, bread crumbs, egg, lemon juice, salt, and pepper. Make six patties out of the mixture. 5. Cook pattie on both sides for 3 to 4 minute on each side until golden brown and juice runs clear in a large skillet over medium heat. 6. Drizzle Tzatziki sauce over burgers and serve on buns. Garnish with chosen garnishes and serve right away.

201. VEGAN MEDITERRANEAN WRAPS Prep Time: 30 minutes Total Time: 30 minutes

Ingredients 1 medium cucumber ½ tsp (+ a couple pinches) of salt divided 1 medium tomato diced ¼ red onion diced ¼ green pepper diced 4 tbsp chopped kalamata olives 1 jar (540 grams / 19 oz) chickpeas 200 grams (7 oz) vegan yogurt (I used soy) 2 tbsp chopped fresh dill 1 clove of garlic minced 1 tbsp lemon juice Pepper as need 2 cups of (112 grams) chopped lettuce 4 large tortillas

Instructions 1. Half the cucumber should be grated and seasoned with a bit of salt. Place it in the colander over a bowl to drain while you chop the rest of your vegetables. Half of the cucumber should also be diced.

2. 3.

4. 5.

Cucumber, tomato, red onion, green pepper, and black olives are chopped and mixed together. Place the chickpeas in a bowl after draining and rinsing them. Use your hands or a fork to smash them. Squeeze as much water as you cans out of the shredded cucumber. Toss the grated cucumber with the vegan yogurt, dill, garlic, lemon juice, and a pinch of salt & pepper in a mixing bowl. Toss the crushed chickpeas with 3 tbsp tzatziki and 12 tsp salt and pepper. Mix thoroughly. A handful of lettuce, smashed chickpeas, chopped mixed veggies, and a couple dollops of tzatziki go inside the wraps. You may toast the final wraps in a dry pan over medium-high heat if you want to. To keep them from unwrapping, start with the seam side down.

202. VEGAN MEDITERRANEAN WRAPS WITH TZATZIKI Ingredients 1 medium cucumber ½ tsp (+ a couple of pinches) of salt, divided 1 medium tomato diced ¼ red onion diced ¼ green pepper diced 4 tbsp chopped kalamata olives 1 jar (540 grams / 19 oz) chickpeas 200 grams (7 oz) vegan yogurt (I used soy) 2 tbsp chopped fresh dill

1 clove of garlic minced 1 tbsp lemon juice Pepper to taste 2 cups of (112 grams) chopped lettuce 4 large tortillas

Instructions 1. Half the cucumber should be grated and seasoned with a bit of salt. Place it in the colander over a bowl to drain while you chop the rest of your vegetables. Dice the other half of the cucumber as well. Cucumber, tomato, red onion, green pepper, and black olives are chopped and mixed together. 2. Place the chickpeas in a bowl after draining and rinsing them. Use your hands or a fork to smash them. 3. Squeeze as much waters as you can out of the shredded cucumber. Toss the grated cucumber with the vegan yogurt, dill, garlic, lemon juice, and a pinch of salt & pepper in a mixing bowl. 4. Toss the crushed chickpeas with 3 tbsp tzatziki and 12 tsp salt and pepper. Mix thoroughly. 5. A handful of lettuce, smashed chickpeas, chopped mixed veggies, and a couple dollops of tzatziki go inside the wraps. You may toast the final wraps in a dry pan over medium-high heat if you want to. To keep them from unwrapping, start with the seam side down.

203. BROWN RICE SALAD Ingredients 3 cups of brown rice cooked 6 spring onions sliced 1 red capsicum finely diced 1/2 cup of currants 2 tbs sunflower seeds 2 tbs pepitas 1/4 cup of sunflower oil 4 tbs soy sauce

2 tbs lemon juice fresh 1 garlic clove crushed

Method 1. Place the rice, spring onions, chopped capsicum, currants, and seeds in a mixing bowl. Toss everything together in the big salad bowl. 2. Combine the sunflower oil, soy sauce, lemon juice, and garlic in a screw-top container. 3. Shake vigorously to combine, then pour over the salad and whisk to evenly distribute the ingredients.

204. BACON AND EGG MUFFINS AKA BREAKFAST IN A CUP OF Prep Time25 mins Cook Time20 mins Total Time45 mins

Ingredients 12 slices bacon 6 medium eggs 3 slices bread any kind 1/2 cup of sauteed mushrooms -OR- 6 slices tomato thin slices salt & pepper thyme oregano or parsley (optional)

Instructions 1. A 6-count muffin pan should be sprayed or greased very well. If you don't grease the sucka up well enough, the bread and any stray egg whites will stick like glue. In this case, I'd recommend using nonstick cooking spray. 2. Partially cook the bacon; it should not be crisped. This will simply

3. 4.

5. 6.

7. 8.

9.

render a lot of the fat away. It's best if the bacon is pliable. Drain on papers towel and set aside to cool. Cut circles the size of the base of the muffin cup of with a cookie cutter or a mirror. Drain all but 1 teaspoons of the bacon fat from the frying pan if you're using mushrooms. Over medium heat, saute the mushrooms for about 5 minutes. Remove from the equation. Preheat the oven to 400 degrees Fahrenheit. In the bottom of every muffin cup of, place a bread circle. Now, loosely wrap two slices of bacon around the sides of every muffin cup of, overlapping as required, and lining the sides of the muffin cup of to form a bacon "cup of." -OR- put sliced tomato on top of the bread circle. Finally, crack an egg and place it on top of the mushrooms and tomato in the bacon-lined cup of. On top of every egg, season with salt, pepper, and a pinch of every of the herbs (or a combination of all of them). Bake for 15-20 minutes at 400 degrees F, or until bacon is crisp–don't overcook or the bacon will burn!

Nutrition

Serving: 1person | Calories: 572kcal | Carbohydrates: 16g | Protein: 26g | Fat: 44g |Cholest

205. THE CREAMIEST SCRAMBLED EGGS

(WITH GOAT CHEESE) Prep Time: 15 minutes Cook Time: 10 minutes Total Time: 25 minutes

INGREDIENTS 8 large eggs ⅓ cups of whole milk Pinch of fine sea salt Freshly ground black pepper 1 tbsp unsalted butter 3 cups of baby spinach, roughly chopped 4 oz goats cheese, crumbled ½ cup of chopped green onion, mostly green parts ⅓ cup of oil-packed sun-dried tomatoes, rinsed and roughly chopp

INSTRUCTIONS 1. In the big mixing bowl, crack the eggs. Add the milk, salt, and about 10 black pepper twists. Whisk the mixture and a bright yellow color. Make sure you have all of your remain ingredients prepped and ready to go before you start cooking because this recipe comes together quickly. 2. Over medium heat, warm a medium skillet. Allow the butter to melt before adding it. 3. Cook, stirring constantly with a silicone or rubber spatula, for 1 to 2 minutes, or until the spinach is wilted and bright green. 4. Reduce the heats to medium-low and pour the eggs into the skillet. 3 to 5 minutes, gently stir and drive the eggs around the skillet with your spatula until they are clumpy but still slightly warm. 5. Switch off the heat in the skillet. Gently mix the goat cheese, green onion, and sun-dried tomatoes in a mixing bowl. The mixture should be divided into bowls. Serve with toast if desired and a small sprinkle of flaky sea salt if desired. Serve as soon as possible.

206. CAULIFLOWER HASH PREP TIME: 15 MINS COOK TIME: 20 MINS TOTAL TIME: 35 MINS

INGREDIENTS: 1 large Idaho potato * See Notes 2 tbsp of olive oil 1 head ofs cauliflower, cut into small pieces 1 red bell pepper, diced 1 onion, diced 2 cloves of garlic, minced 1/4 tsp cayenne Kosher salt Fresh cracked black pepper 4 Fried eggs (optional)

INSTRUCTIONS 1. Scrub the potato, rinse it, and use a fork or knife to poke a few holes in it. Microwave for 2 1/2 minutes on high, then turn it over and microwave for another 2 1/2 minutes on high. Remove from a microwave, and allow to cool enough to touch. 2. Remove the potato's skin with your fingertips (a little residue is fine) and cut the potato into 1/4-inch cubes. 3. Heat a bacon fat or olive oil in a cast iron skillet over medium-high heat. To make a cake, mix the potato, cauliflower, red bell pepper, onion, and garlic in a mixing bowl and pack evenly with the back of a metal spatula. Cook about 10 minutes, after seasoning with cayenne, salt, and pepper. 4. With a spatula, turn the hash and press it down again. Cook for an

additional 10 minutes, or until golden brown on the potatoes and cauliflower. 5. Season as need and change seasoning as required. 6. Served with a fried egg on top.

207.APPLE CINNAMON OATMEAL STOVETOP RECIPE prep time: 5 MINUTES cook time: 10 MINUTES total time: 15 MINUTES

Ingredients 1/2 tbsp unsalted butter 1 medium crisp apple, about 1 1/2 cups of diced 3 tbsp honey (OR 2 tbsp brown sugar), + a little more to drizzle over the finished oatmeal 1 tsp cinnamon 1/4 tsp ground ginger 1/4 tsp ground nutmeg pinch of salt

2 cups of water 1 cup of old fashioned oats (or gluten free oats!) 1/2 cup of chopped walnuts (optional) 1/2 cup of milk (optional)

Instructions 1. Melt a butter in a medium saucepan over medium-high heat. Mix 1 cup of apples, the honey or brown sugar, and the spices and salt in a mixing bowl. Cook until the apples are softened, around 2-3 minutes. 2. Fill the pot halfway with water, increase the heat to high, and bring to a low boil. Reduce a heat to medium/medium high and add the oats. Cook for another 3-5 minutes, stirring occasionally. 3. Divide the oatmeal into two bowl, top with the remaining apples, drizzle with a little more sugar, and pour in 1/4 cup of milk.

208.BELL PEPPER VEGETARIAN OMELET Prep:5 mins Cook:10 mins Total:15 mins

Ingredients 4 large eggs 1 tbsp olive oil 1/2 medium onion, diced, optional 1 red bell pepper, thinly chopped 1 green bell pepper, thinly chopped 1 tbsp unsalted butter (or margarine) Kosher salt, as need Freshly ground black pepper, as need 1/2 tsp garlic powder, optional

Steps to Make It 1. Collect the required ingredients.

2. Crack a eggs into a shallow mixing bowl and whisk them together vigorously with a fork to incorporate as much air as possible. Make a reservation. 3. Heat a olive oil in a nonstick skillet or omelet pan over medium heat. If using, add the diced onion and cook for 3 to 5 minutes. 4. Cook, stirring sometimes, for 1 to 2 minutes, or until the bell peppers are slightly tender. Switch the heat off. 5. Take a onions and peppers out of the pan with a slotted spoon, leaving the oil behind. Mix the vegetables with the pounded eggs that have been set aside. 6. Wipe the skillet clean with multiple paper towels before replacing it over medium-low heat. 7. Add a butter and swirl it around in the pan to make sure it covers the entire rim. 8. Pour in the egg mixture and season as need with salt and pepper, as well as the garlic powder, if using. 9. Tilt the pan when lifting the omelet's sides to allow the uncooked center to flow out to the edges. This allows the eggs to cook more quickly and uniformly. 10. Cook your vegetable omelet until the bottoms of the eggs are firm but not orange. 11. Flip it over with a rubber spatula and cook for another 1 to 2 minutes before switching to a pan. Alternatively, fold the omelet in half and slide it onto a plate from the tray. The inside of the container should be moist but not fresh. 12. Take pleasure in it.

209. CHICKEN CUCUMBER AVOCADO SALAD

PREP:10 MINS TOTAL:10 MINS

INGREDIENTS 1 Rotisserie chicken deboned and shredded (skin on or off) 1 large English (or continental) cucumber, halved lengthways and sliced into 1/4-inch thick slices 4-5 large Roma tomatoes sliced or chopped 1/4 red onion thinly sliced 2 avocados peeled, pitted and diced 1/2 cup of flat leaf parsley chopped* 3 tbsp olive oil 2-3 tbsp lemon juice (or the juice of 2 limes) Salt and pepper as need

INSTRUCTIONS In a big salad bowl, mix shredded chicken, cucumbers, tomatoes, onion, avocados, and chopped parsley. 2. Season with salt and pepper and drizzle with olive oil and lemon (or lime) juice. Toss softly to include both of the flavors. 1.

NUTRITION

Calories: 545kcal | Carbohydrates: 10g | Protein: 40g | Fat: 38g | Cholesterol: 121mg | Sodium: 127mg | Potassium: 868mg | Fiber: 5g | Sugar: 2g | Calcium

210.RED PEPPER JALAPENO MUFFINS Ingredients 1-1/2 cups of all-purpose flour 1/2 cup of yellow cornmeal 2 tbsp sugar 1 tbsp baking powder 1/4 tsp salt

1/4 tsp ground cumin 1 large egg 1/2 cup of fat-free milk 1/4 cup of reduced-fat sour cream 2/3 cup of shredded reduced-fat Mexican cheese blend 2/3 cup of chopped roasted sweet red peppers, patted dry 1 can (4 ounces) diced jalapeno peppers, drained

Directions Mix the first six ingredients in a big mixing bowl. Mix the egg, yogurt, and sour cream in a separate dish. Only stir in the wet ingredients. Mix the cheese, red peppers, and jalapenos in a mixing bowl. Cooking spray muffin cups of and fill three-quarters full of batter. 2. Preheat oven into 375°F and bake for 18-22 minutes, or until toothpick inserted in middle comes out clean. Allow to cool for the 5 minute before transferring to a wire rack. Heat the dish before serving. 1.

Nutrition Facts 1 every: 126 calories, 2g fat (1g saturated fat), 24mg cholesterol, 281mg sodium, 20g carbohydrate (4g sugars, 1g fiber), 5g protein. Diabetic Exchanges: 1-1/2 starch, 1/2 fat.

211.BUTTERMILK PUMPKIN SPICE PANCAKES prep time: 10 MINUTES cook time: 20 MINUTES total time: 30 MINUTES

Ingredients 3 tbsp unsalt butter, melted and slightly cooled (+ more for the pan) 1 ¾ cups of unbleveryed all-purpose flour 1 ½ tspground cinnamon ½ tsp ground ginger

¼ tsp ground allspice 1 tsp baking powder ½ tsp baking soda 3 tbsp granulated sugar ½ tsp kosher salt 1 cup of buttermilk 1 cup of pumpkin puree 2 eggs 1 tsp pure vanilla extract A handful of pecans, for serving

Instructions 1. Second, melt a butter in a microwave or a saucepan. Allow it to cool as you finish the rest of the recipe. 2. Mix the flour, cinnamon, baking powder, baking soda, sugar, and salt in a big mixing bowl. Whisk all together until it's smooth. 3. Mix the melted butter, buttermilk, pumpkin puree, eggs, and vanilla extract in a separate mixing bowl. Stir with a spatula until it is well mixed. 4. Pour a wet ingredients into the dry ingredients, folding slowly and carefully to avoid overmixing. (Overmixing can result in a batter that does not rise as well.) That would be a dense batter. 5. Allow 5 minutes for the pancake batter to rest. Preheat a griddle or a frying pan over medium heat. When you can drop a splash of water on it and it suddenly sizzles, you know it's warm enough. 6. Scoop a pancake batter onto the preheated griddle with a 2 tbsp cookie scoop (or your measuring spoon!). 7. Flip and cook until the sides are firm and bubbles appear on the top of the pancake. 8. Repeat the procedure until all 26 pancakes have been made. 9. Heat with maple syrup and pecans or walnuts!

212. SMOKED SALMON AND AVOCADO WRAPS READY IN: 15mins

INGREDIENTS 1piece flat bread (see intro mountain bread) 100g smoked salmon 1avocado 1tbsp mayonnaise 1tbsp dill (chopped) 1tbsp american mustard (I used Dijon mustard) 1carrot (small shredded) 4lettuce leaves (large) lemon juice (just a squeeze)

DIRECTIONS 1. Mix the avocado, dill, mayonnaise, vinegar, and lemon juice in a large mixing bowl. 2. Place 1 slice of mountain bread on the counter and spread with the avocado mixture, followed by the smoked salmon and shredded carrot, and finally the lettuce. Roll up the mountain bread tightly, cover tightly in cling wrap, and store in the refrigerator.

213.COCONUT MAPLE WALNUT GRANOLA Prep Time: 5 mins Cook Time: 30 mins Total Time: 35 minutes

INGREDIENTS 2 cups of large flake oats (or rolled oats) ½ cup of chopped walnuts ½ cup of sliced almonds ¼ cup of chopped pecans ½ cup of pure maple syrup ¼ cup of melted coconut oil ½ tbsp vanilla extract 1 tsp ground cinnamon

INSTRUCTIONS 1. Preheat the oven to 300 degrees Fahrenheit. 2. Mix the barley, walnuts, almonds, and pecans in a big mixing bowl and whisk to mix. 3. Mix the maple syrup, coconut oil, cocoa, and cinnamon in a medium mixing bowl. To mix, stir all together thoroughly. 4. Pour the mixture into the big mixing bowl with the dry ingredients. Stir all together with a wooden spoon. 5. Spread the granola mixture uniformly on a baking tray lined with aluminum foil or parchment paper. 6. Preheat oven into 350°F and bake for 30 minutes. Take a tray out of the oven every 10 minute and give it a good stir. Replace the granola in the oven and re-spread it. 7. Remove the granola from the oven and set aside to cool entirely.

214. APPLE & CARROT “SUPERHERO” MUFFINS Prep Time: 20 minutes Cook Time: 25 minutes Total Time: 45 minutes

INGREDIENTS 2 cups of packed almond meal or almond flour (10 ounces) 1 ½ cups of old-fashioned oats (certified gluten free if necessary) 2 tspground cinnamon 1 tsp baking soda ½ tsp fine sea salt Optional mix-ins: ½ cup of chopped walnuts (I used pecans), or raisins or chocolate chips ½ cup of honey or maple syrup 3 eggs 6 tbsp unsalted butter, melted 1 cup of grated Granny Smith apple (about 1 ½ apples) 1 cup of peeled and grated carrots (about 3 carrots)

INSTRUCTIONS 1. Preheat the oven to 350 degrees Fahrenheit (180 degrees Celsius). Use paper muffin cups of to line a 12-cup of regular muffin tin (I didn't because I'm confident in my muffin tray, but use them if you're not sure). 2. Mix the almond meal, oats, cinnamon, baking soda, salt, and optional mix-ins, if using, in a big mixing bowl. 3. Whisk together the sugar, eggs, and butter in a separate bowl. Mix the grated apple and carrots in a mixing bowl. Pour the wet mixture into the dry ingredients and stir until it is well mixed.

4. Fill the muffin cups of all the way to the top with batter. Bake for 25 to 30 minutes. Allow for full cooling before storing muffins. 5. Refrigerate or freeze any remaining muffins in an airtight bag.

215. SWEET & SPICY ROASTED PARTY NUTS Prep Time: 10 minutes Cook Time: 25 minutes Total Time: 35 minutes

INGREDIENTS 2 cups of whole almonds 2 cups of pecan or walnut halves 1 ½ cup of pepitas (green pumpkin seeds) Optional but so good: 2 tbsp finely snipped or chopped fresh rosemary (from 4 big sprigs) 2 tbsp maple syrup 2 tbsp unsalted butter, melted 1 ½ tspkosher salt* 1 tsp vanilla extract ¼ tsp cayenne pepper (reduce or omit if sensitive to spice)

INSTRUCTIONS 1. Preheat the oven into 325 degrees Fahrenheit . To prevent the maple syrup from sticking to the pan, line a big rimmed baking sheet with parchment paper . Put aside the almonds, pecans, and pepitas that have been poured into the pan. 2. Mix the optional rosemary (or other seasonings), maple syrup, melted butter, cinnamon, vanilla, and cayenne in a small bowl (if you using). Gently stir until all is well mixd. 3. Pour a mixture over the nuts on the baking sheet that has been prepared. Stir well to dust all of the nuts with a thin coating. Spread the mixture around the pan in a single layer (the maple syrup will collect on the rim, so that's fine). 4. Bake for 23 to 26 minutes, stirring every 10 minutes and then every 5 minutes after that,t, so it will harden when they cool.) 5. Remove a skillet from the oven and stir the nuts again, scattering them evenly around the pan. Allow the to cool for about 10 minutes before carefully separating any big clumps when they are still sticky (this may or may not be necessary). 6. Allow the nut mixture to cool completely before removing it from the pan. In a sealed container, these can hold for up to 2 months at room temperature.

216. SUPER CHUNKY COCONUT GRANOLA PREP TIME10 minutes COOK TIME25 minutes TOTAL TIME35 minutes

Ingredients 1 1/2 cup of gluten-free rolled oats 1/2 cup of unsweetened coconut flake (large flakes are best) 1/2 cup of slivered raw almonds (or raw almonds, chopped) 1/2 cup of raw pecan halves 1 Tbsp coconut sugar 1/4 tsp sea salt 3 Tbsp coconut oil 1/3 cup of maple syrup 1 tsp pure vanilla extract 1/4 cup of dried fruit (my favorite is blueberry // optional)

Instructions 1. Preheat the oven to 325°F (162 C). 2. In the big mixing bowl, add the oats, coconut, almonds, pecans, coconut sugar, and salt. 3. Mix the coconut oil and maple syrup in a shallow saucepan. Warm for 2-3 minutes over medium heat, whisking constantly, until the two are fully mixed and no apparent separation exists. Whisk in the vanilla extract once more. 4. Pour over the dry ingredients right away and mix to blend until all of the oats and nuts are evenly covered. Arrange on a big baking sheet lined with parchment paper and spread into an even layer. 5. Take the pan from the oven after 20 minutes and switch it over so the other end falls into the oven first (so it bakes evenly). 6. Don't mix the granola when it's baking or right afterward to keep it

chunky. This will aid in the formation of “chunks,” so treat it as least as possible! 7. Bake for another 5-7 minutes, keeping an eye on it so it doesn't smoke. When a granola is golden brown and fragrant, you know it's over. 8. Until serving, allow to cool fully. When the granola is cooling, add the dried fruit to the tray (optional). Make clumps of your hands. 9. Stores at room temperature for 2 weeks to 1 month in a sealed bag or container. 10. It's great plain or with almond or coconut milk, flaxseed meal, hemp seeds, and banana!

217.PUMPKIN CAKE Prep Time: 15 minutes Cook Time: 30 minutes Total Time: 4 hours

Ingredients 2 cups of (250g) all-purpose flour (spoon & leveled) 2 tspbaking powder 1 tsp baking soda 1 tsp salt 1 and 1/2 tspground cinnamon

2 tsppumpkin pie spice* 1 cup of (240ml) canola or vegetable oil* 4 large eggs 1 cup of (200g) packed light or dark brown sugar 1/2 cup of (100g) granulated sugar 1 (15 ounce) can pumpkin puree* 1 and 1/2 tsppure vanilla extract Cream Cheese Frosting 8 ounces (224g) full-fat block cream cheese, softened to room temperature 1/2 cup of (115g) unsalted butter, softened to room temperature 3 cups of (360g) confectioners’ sugar, + an extra 1/4 cup of if needed 1 tsp pure vanilla extract 1/8 tsp salt

Instructions 1. Preheat a oven to 350 degrees Fahrenheit (177 degrees Celsius) and grease a 9-inch baking pan. This is the glass pan that I always use. 2. In the big mixing bowl, mix the flour, baking powder, baking soda, salt, cinnamon, and pumpkin pie spice. Remove from the equation. Mix the oil, eggs, brown sugar, granulated sugar, pumpkin, and vanilla extract in a mixing bowl and whisk until smooth. Using a mixer or a fork, add the wet and dry ingredients until thoroughly mixed. The batter would be very dense. 3. Pour the batter into the pan that has been packed. Preheat oven to 350°F and bake for 30-36 minutes. Since baking times differ, keep an eye on yours. When the toothpick stuck in the middle comes out clean, the cake is baked. If the top or sides of the cake begin to brown very easily in the oven, cover it loosely with aluminum foil. 4. Remove a cakes from the oven and place it on a wire rack to cool. Allow to cool fully before using. To speed things up, I normally put the cake in the refrigerator after about 45 minutes. 5. To make the icing, follow these steps: In the big mixing bowl, beat a cream cheese, butter together on high speed with the handheld. Mix 3

cups of confectioners' sugar, vanilla, and salt in a mixing bowl. For 30 seconds, beat on low speed, then turn to high speed and beat for 2 minutes. Add an additional 1/4 cup of confectioners sugar if you like the frosting to be smoother (I add it). On the cooling cake, spread the frosting. Until serving, chill for 30 minutes. This aids in the setting of the frosting and facilitates cutting. 6. Refrigerate leftover cake closely covered for up to 5 days.

Notes 1. Prepare ahead of time Prepare the cake according to the instructions up to stage 4. Refrigerate for up to 2 days . Allow to cool into room temperature before frosting, frosting, and serving. Cake that has been frosted freezes well for up to 3 months. Refrigerate overnight to thaw, then carry to room temperature or serve cold. 2. Cup ofcakes: This batter makes about 24 to 28 cup ofcakes. Fill the cup ofcake wrappers 2/3 full with batter and bake for 18-21 minutes, or until golden brown. Using my pumpkin cup ofcakes recipe to make a dozen cup ofcakes. 3. Bundt Cake: Use a 9.5 or 10 inch bundt pan for this batter. The oven was set to the same temperature. However, for convenience, I recommend using my pumpkin bundt cake recipe. This cake has the same wonderful taste and texture as this one! You should omit the chocolate chips if you like. 4. Pour batter uniformly into two 9-inch circular cake pans to make a two-layer cake. Bakes for 25 minutes at the same temperature, or until golden brown. This frosting will cover a two-layer cake. 5. Spices: Use 1/2 tsp every of ground nutmeg, ground cloves, ground allspice, and ground ginger in place of prepared pumpkin pie spice. 6. Instead of 1 cup of oil, use 1/2 cup of unsweetened applesauce and 1/2 cup of oil (120ml). The cake is also very moist. 7. In this recipe, I highly suggest using canned pumpkin puree over homemade, though 2 cups of homemade will suffice in a pinch. If using virgin, use a clean towel to blot out as much extra moisture as possible. Overall, I preferred the taste of frozen food. For this cake, I recommend the Libby's brand.

218.VEGAN BLUEBERRY MUFFINS RECIPE INGREDIENTS: 2 cups of Unbleveryed All Purpose Flour (I used bleveryed) 1 and 1/2 tspBaking Soda 1/2 tsp Salt 2 Lemons For Lemon Zest 3/4 to 1 cup of Sugar 1 cup of Milk, any (I used Rice Milk) 1/3 cup of Canola Oil 1 tsp Lemon Extract (I did not use it) 1 tbsp White Vinegar (I used Apple Cider Vinegar) 1 and 1/2 cups of Fresh

PROCEDURE: 1. 2. 3. 4. 5. 6. 7. 8.

Preheat a oven to 375°F (190°C) for 15 minutes (see My Notes). Grease a muffin tin lightly. Mix flour, baking soda, salt, and lemon zest in a medium mixing bowl. Mix the sugar, cream, grease, extract, and vinegar in a big mixing bowl. Mix thoroughly. Mix the dry and wet ingredients in a mixing bowl and stir until just mixed. Don't over-stir the mixture. Using the rubber spatula, gently fold in the berries. Fill the muffin tins 2/3 of the way complete. Bake for 22 minutes remove it out of the oven and set it aside to cool for 5 minutes. After that, take the muffins out of the tins and place them on a wire rack to cool.

NOTES: When I first started baking, I didn't want to bake two batches. What happened was that I didn't read the recipe carefully and instead of mixing the sugar with the wet ingredients, I poured it on top of the

flour. Regardless, I kept going and saw that the muffins started to brown about 12 minutes. The initial recipe said that it should be baked at 400 degrees Fahrenheit. As a result, I turned down the oven temperature to 375 degrees Fahrenheit. I assumed that adding sugar to the flour was the cause, so I baked another batch according to the directions. The same thing happened then as well. That's when I knew the problem was the oven temperature. That's why I adjusted the procedure's temperature to 375 degrees Fahrenheit. Later, while reading through a whole wheat banana muffin recipe on The Joy of Baking website, I noticed that baking the muffin directly in a muffin tin without the paper liner would result in crusty, brownish muffins that would soften later. This happened in these blueberry muffins as well. Instead of dumping the batter into the greased molds, you might fill the muffin tins with paper liners. In terms of sugar, the original formulation calls for 3/4 to 1 cup of. Since the vegan strawberry cup ofcakes I tried earlier from the same book used 1 cup of sugar and were really tasty, I used 3/4 cup of for the first batch. We liked the flavor of the vegan lemon blueberry muffins, but it may not be enough for everyone, particularly if the blueberries are sour. So, for the second batch (which I had already agreed to send to my neighbors because I didn't want to eat it at home and add weight), I decided to up the sugar content. I used a bit over 3/4 cup of and a little under 1 cup of. That was also excellent. I used blueberries that were frozen. It is not appropriate to thaw the meat. Add it straight from the fridge to the muffin batter, just don't overmix or it will start bleeding.

219.OPEN FACE SANDWICHES WITH AVOCADO, EGG AND SMOKED SALMON Prep Time: 15 minutes Cook Time: 10 minutes Total Time: 25 minutes

INGREDIENTS 4 slices sourdough bread Olive oil 1 avocado Juice from one lime 2 eggs 4 ounces smoked salmon, sliced into strips Fresh ground pepper

INSTRUCTIONS 1. Brush all sides of a bread with olive oil and then grill or toast until golden brown. It's easier to toast them, but grilling them gives them an incredible grilled flavor. 2. Using the fork, mash the avocado with a splash of lime juice. Remove from the equation. 3. The eggs should be whisked together and scrambled in a skillet over

medium heat until just set. 4. Assemble the sandwiches in the following order: Spread avocado on every slice of toast, top with egg and the strip or two of salmon, and season with freshly ground black pepper.

220.INDIAN MASALA OMELET RECIPE Active:10 mins Total:10 mins

Ingredients Save Recipe 4 eggs Kosher salt 1/2 tsp red chilli powder 2 tbsp chopped fresh cilantro leaves 2-3 small green chillis (such as Thai bird chilies) slit lengthwise 1 1/2 tbsp finely chopped yellow onion 1 tbsp finely chopped tomato 1 tbsp vegetable oil, divided.

Directions 1. With a sprinkle of flour, whisk the eggs. Chili powder, cilantro, chilies, onion, and tomato are added to the pot. 2 minutes of whisking until aerated and frothy 2. In a heavy-bottomed nonstick 10-inch pan, cook 1/2 tbsp oil over medium heat until it shimmers. Gently pour in half of the omelette mixture and cook for 1 minute over medium heat. Flip gently and cook for another minute . Place on the plate and set aside to stay warm. Rep for the rest of the oil and egg combination. Serve right away.

221. TURKEY AND VEGETABLE SKILLET prep time: 15 MINUTES cook time: 15 MINUTES total time: 30 MINUTES

INGREDIENTS 1 tbsp olive oil 1 pound lean ground turkey 1/2 cup of diced onion 2 cloves of garlic, minced or grated 1 1/2 tspdried oregano 1 tsp dried basil Kosher salts and fresh ground black pepper as need 1 1/2 cups of diced zucchini and/or summer squash 1 cups of fresh green beans, ends trimmed and cut into 1-2 inch pieces 14.5 ounce can fire roasted tomatoes 1/2 cup of shredded smoked mozzarella cheese or regular mozzarella cheese

INSTRUCTIONS Preheat the broiler in the oven. Heat the olive oil in a big oven-safe skillet over medium-high heat. Add the ground turkey to the hot oil and crumble it with a wooden spoon. Season the ginger, garlic, basil, and oregano with salt and pepper until the turkey is almost over. Cooks for one minutes before adding the remaining vegetables. Cook for a further 45 minutes.

Shredded cheese should be sprinkled over the turkey and vegetable mixture. Broil the skillet in the oven until the cheese has melted and turned golden brown.

222. FRESH VEGGIE SCRAMBLE Prep Time 7 minutes Cook Time 16 minutes Total Time 23 minutes

Ingredients 2 carrots peeled & chopped 1/2 small onion chopped 2-3 red potatoes diced 1 large leek chopped 1 cup of fresh broccoli florets chopped 2-3 green onions chopped 1 large zucchini peeled and chopped 8 large eggs 1/2 cup of half & half 1/4 tsp pepper 1/2 tsp salt 3 tbsp cream cheese 3 tbsp butter 8 ounces shredded sharp cheddar cheese

Instructions 1. Chop all of the vegetables into small bits. 2. Mix the eggs, half-and-half, and salt and pepper in a mixing bowl. Cream cheese can be broken up into small chunks and whisked into the eggs. 3. Melt butter over medium-high heat; add chopped vegetables and sauté for 6-8 minutes, or until vegetables are soft. LOWER THE HEAT TO Mild. Allow to cool in a pan for a

4. 5.

6. 7.

few minutes. Pour the egg mixture over the vegetables. Make sure the cream cheese chunks are equally spread. Cheese should be sprinkled on top of the egg. Allow 1-2 minutes for the mixture to settle. Allow eggs to set for another 1-2 minutes after lightly stirring them. Lightly mix the eggs again, turning them over to ensure even cooking; set aside for another 1-2 minutes. Remove the eggs from the heat after a final quick stirring. If required, top with additional cheese. Enjoy with a slice of toast on the foot!

223. GINGER SWEET POTATO AND COCONUT MILK STEW WITH LENTILS AND KALE PREP TIME20 mins COOK TIME45 mins TOTAL TIME1 hr 5 mins

INGREDIENTS 1 tbsp coconut oil 1 medium yellow onion, small dice ½-1 tsp dried chili flakes (I use Diaspora Co's ground Guntur Sannam Chillies) ½ tsp ground coriander ½ tsp ground cumin ½ tsp ground turmeric 2-inch piece fresh ginger, peeled and minced 3 cloves garlic, peeled and minced

sea salt and ground black pepper, as need 1 ½ lbs (690 grams) sweet potatoes, peeled and diced into 1-inch pieces ½ cup of brown lentils, picked over 4 cups of vegetable stock 13.5 oz (400 ml) can full fat coconut milk 1 small bunch kale, stem removed and leaves chopped To garnish: chopped cilantro, extra chili flakes, lime wedges, nigella seeds

INSTRUCTIONS 1. Over medium heat, heat a large, heavy-bottomed soup pot. Allow a coconut oil to melt in the pot. Stir in the onions in the pot. Cook, stirring occasionally, around 5 minutes. Mix the chili flakes, coriander, cumin, and turmeric in a mixing bowl. Spices can be sautéed for around 1 minute, or until they are very fragrant. Cook for another minute after adding the ginger and garlic to the oven. Season with salt and pepper. 2. Stir in the sweet potatoes to evenly cover them in the spices. Return the lentils to the pot and mix again. Season anything with a generous amount of salt and pepper. Stir in the vegetable stock, picking up any browned bits from the bottom of the pot with a wooden spoon. Bring to the boils with the lid on top of the kettle. 3. If the stew has reveryed a boil, reduce the heat to a low heat and place a lid slightly askew on top of a pot, leaving a couple of inches open for steam to escape. Simmer for 30 minutes. The solvent could be lowered by about a third as well. 4. Stir in the coconut milk and kale in the jar. Place the lid on top and proceed to cook the stew for 3-4 minutes, or until the kale is wilted and bright green. Salt and spice the sweet potato and coconut milk stew once more. Return the stew to a high boil and taste for seasoning. If required, season with more salt, pepper, chili, or other spices. 5. With minced cilantro, extra chili flakes, lime wedges, and Nigella

seeds, serve the sweet potato and coconut milk stew hot (if using).

NOTES Sweet potatoes, including coconut milk, are naturally sweet (obviously). To round things out. In lieu of kale, chard or mustard greens will be delicious. As you are aware, I always advise making your own vegetable stock.

224.PALEO CAULIFLOWER GNOCCHI WITH SPINACH AND MUSHROOMS Prep Time: 20 minutes Cook Time: 26 minutes Dough resting time: 15 minutes Total Time: 46 minutes

Ingredients Cauliflower Gnocchi 1 head of cauliflower about 4 cup of florets 1 cup of cassava flour + more if needed 1/2 cup of coconut flour 1 egg 1/2 tsp sea salt Sauce 1 tbsp avocado oil 1/2 medium onion chopped 8 oz cremini mushrooms chopped 3 garlic cloves minced 1/2 tsp fresh thyme 1/4 tsp dried oregano 1 1/4 cups of full-fat coconut milk 2 tbsp apple cider vinegar 1/4 cup of nutritional yeast

4 cups of spinach 1/2 tsp sea salt 1/4 tsp ground black pepper

Instructions Cauliflower Gnocchi 1. In a big saucepan, place a steamer insert and fill with water to just below the bottom of the steamer. 2. Bring the water to a boil by increasing the heat to medium-high. 3. Reduce the heat to low to maintain a soft simmer, then add the cauliflower florets, cover, and steam for around 10 minutes. 4. Switch the cauliflower to a food processor after removing it from the pot. Blend until fully smooth. 5. Pulse the cassava flour, coconut flour, egg, and sea salt together until a dough emerges. 6. Refrigerate the dough for 15 minutes before using. 7. If the dough is too sticky, knead in 1 tbsp cassava flour at a time until it reveryes the desired consistency. 8. On a big cutting board or a clean countertop, sprinkle some cassava flour. 9. Roll the dough into 12- to 34-inch-thick ropes, and break the ropes into 1-inch-long sections. Make indents in the gnocchi with a fork if desired. Save half of the gnocchi for lagter by storing it in an airtight jar in the refrigerator or freezer. Use the remaining half for this recipe.

Sauce 1. Heat avocado oil in a deep dish pan over medium-high heat. 2. Cook for 5 minutes, or until the onion is browned and

3. 4. 5. 6. 7.

translucent. Cook for 5 minutes, stirring sometimes, with the mushrooms, garlic, thyme, and dried oregano. Mix the coconut milk, apple cider vinegar, and cauliflower gnocchi in a mixing bowl. Wait until it begins to simmer before lowering the heat to medium low. Cover and cook for 3 minutes on low heat. Cover and continue to cooks for 3 minutes after adding the nutritional yeast, spinach, salt, and pepper. Season with salt and pepper as need. Serve right away.

225.SUMMER SALAD WITH WATERMELON, FETA AND CHICKPEAS Prep Time 10 mins Total Time 10 mins

Ingredients Dressing ¼ cup of good olive oil 11/2 tbsp balsamic vinegar ½ tsp Dijon mustard 1 clove garlic ½ tsp sea salt ½ tsp freshly ground black pepper

Salad 2 cups of chopped watermelon 1 canned low-salt chickpeas, drained and rinsed ¼ small red onion, slivered and rinsed one box pre-washed mixed greens ¼ cup of roughly chopped feta, French is best ¼ cup of loosely packed, roughly torn parsley leaves

Instructions 1. Garlic can be chopped very finely. Half of the salt should be sprinkled over the garlic, and the salt and garlic should be mashed together with the side of the knife to form a paste. In a mixing bowl, whisk together the garlic, Dijon, balsamic, salts, and pepper. Slowly drizzle in a olive oil while continually whisking. 2. Toss the salad ingredients together in a big mixing bowl. Wear the greens with the dressing, season with salt and pepper, and serve right away.

226. BALSAMIC SAUTEED KALE AND ONIONS Prep Time8 minutes Cook Time12 minutes Total Time20 minutes

INGREDIENTS 6 cups of loosely packed kale leaves, well rinsed, torn into bite-size pieces (stems removed) 2 garlic cloves, minced 1 small onion or shallot, thinly sliced Salt, pepper as need 1.5 tsp balsamic vinegar Dash red pepper flakes (optional)

Avocado or grapeseed oil (or cooking spray)

INSTRUCTIONS 1. To soften the shredded kale leaves, rub them together, knead them like dough, and pinch them until the kale shrinks in size and turns bright green. 2. Preheat a big cast iron skillet or heavy-bottomed skillet over medium heat. When the skillet is heating up, slice onions or shallots. Pour the small amount of oil into the skillet (or spray it with cooking spray). 5-6 minutes, stirring often, before sliced onions or shallots soften and begin to turn golden brown. 3. Raise the heat to a medium-high environment. Stir the minced garlic into the onions for about 30 seconds, or before it loses the scent. 4. Toss in the broken kale leaves and stir slightly. Cover a pan with a lid and set aside for 2 minutes to allow the kale to "sweat" and reduce in volume. Remove the cover, season the kale with salt and pepper, and toss to mix. 5. Remove a pan from the fire and add a splash of balsamic vinegar right away. As the vinegar begins to sizzle and evaporate, toss the kale. Make sure both of the kale bits have a taste of the vinegar reduction. Season with salt and pepper as need. 6. If required, serve immediately with a sprinkle of red pepper flakes.

227. SWEET AND TANGY VINEGAR COLESLAW Prep Time 20 minutes Refrigerate 1 hour Total Time 1 hour 20 minutes

Ingredients For the Crunchy Coleslaw 10 cups of shredded coleslaw mix or 1 16-ounce bag 1 cup of thinly sliced red onion 1 cup of shredded red cabbage 1 carrot thinly slivered 1/3 cup of canola oil 1/4 cup of apple cider vinegar 1 tbsp sugar 1 tsp caraway seeds 1 tsp celery seed 1 tsp kosher salt 1/2 tsp freshly ground black pepper

Instructions 1. Mix the coleslaw blend, red onion, shredded red cabbage, and carrot in a big mixing bowl. Whisk the canola oil, apple cider vinegar, sugar, caraway seeds, celery seed, kosher salt, and freshly ground black pepper together in a shallow mixing bowl. Toss the cabbage mixture with the dressing. Cover and chills for 1 hour to allow flavors to meld.

228. CAULIFLOWER MUFFINS prep time: 10 MINUTES

cook time: 23 MINUTES total time: 35 MINUTES

INGREDIENTS 3 cups of finely chopped raw cauliflower florets approximately 1/2 a head of cauliflower 2 large eggs 1 cup of shredded cheddar cheese divided 1/4 cup of almond flour 1/2 tsp bake powder 1/2 tsp dry Italian season herb blend 1/4 tsp oz powder 1/4 tsp garlic powder

INSTRUCTIONS 1. Preheat the oven to 375 degrees Fahrenheit. Cup ofcake liners can be used to cover a cup ofcake/muffin tray. Since the muffins would not adhere to parchment cup ofcake liners, I like to use them. 2. Cauliflower, eggs, 1/2 cup of cheese, almond flour, baking powder, Italian seasoning, onion powder, and garlic powder can all be mixed together. Mix until smooth with a big spoon or spatula. 3. Fill muffin cups of 2/3 complete of batter using an ice cream scooper. Half a cup of melted cheese should be sprinkled over the muffins. 4. Bake for 20-25 minutes. Until serving, garnish with fresh chopped parsley if desired.

NOTES •



To finely cut the cauliflower, I like to use my food processor. In a food processor, pulse the florets a few times before they break down into big crumbs. This article contains affiliate links with some of the products listed. This works similarly to recommendation codes except that if you buy a product I recommended, I get a tiny fee (at no extra charge to you).

NUTRITION

serving: 1muffin, calories: 77kcal, carbohydrates: 2.6g, protein: 4.6g, fat: 5.6g, cholester carbs: 2g

229. KIDNEY BEAN CURRY Prep:5 mins Cook:30 mins

Ingredients 1 tbsp vegetable oil 1 onion, finely chopped 2 garlic cloves, finely chopped thumb-sized piece of ginger, peeled and finely chop 1 small pack coriander, stalks finely chopped, leaves roughly shredded 1 tsp ground cumin 1 tsp ground paprika 2 tsp garam masala 400g can chopped tomatoes 400g can kidney beans, in water cooked basmati rice, to serve

Method 1. In the big frying pan, heat the oil over low-medium heat. Cook, stirring occasionally, until the onion has softened and begun to color. Cook for another 2 minutes, and coriander stalks are fragrant. 2. Add the spices to the pan and simmer for another minute, or before it smells fragrant. Put the chopped tomatoes and kidney beans, along with their water, to a boil. 3. REDUCE THE HEAT TO LOW AND COOK FOR 15 MINUTES, OR UNTIL THE CURRY HAS THICKENED. SEASON WITH SALTS AND PEPPER AS NEED, THEN SERVE WITH BASMATI RICE AND CORIANDER LEAVES.

230. PAN-ROASTED CAULIFLOWER WITH GARLIC, PARSLEY AND ROSEMARY INGREDIENTS 2 medium cauliflower heads (about 2 pounds) 3 tbsp extra-virgin olive oil Salt and black pepper ½ tsp crushed red pepper, or as need 1 tsp grated or finely minced garlic ½ tsp freshly chopped rosemary ½ cup of roughly chopped parsley ½ tsp grated lemon zest ¼ cup of roasted salted almonds (homemade or store bought), roughly chopped 1 red fresno chile, thinly sliced, for garnish (optional) Lemon wedges, for serving

PREPARATION 1. Remove the core from every cauliflower fifth. Quarters can be cut into 1/2-inch thick slices. Reduce the width of the slices such that they are all about the same jagged dimension. 2. In the large, heavy skillet over medium-high heat, heat the olive oil. When the oil is thick, throw in the cauliflower with a metal spatula or a flat wooden spoon to cover. Season with salt and pepper as need. 3. Keep the heat up and turn the cauliflower slices often, allowing them to brown as they cook. Adjust the heat as required to keep the pans sizzling but not scorching. Continue to stir and rotate the cauliflower for another 10 to 12 minutes, or until it is tender when pierced with a fork. 4. Crushed red pepper, garlic, rosemary, parsley, and lemon zest are also good additions. Cook for the 1 minute more, stirring well to coat. Season with salts and pepper, then move to a serving platter. Serve with lemon wedge and a sprinkle of almonds and fresno chile, if using.

231. COCONUT BROCCOLI SOUP PREP TIME: 10 MINUTES COOK TIME: 10 MINUTES

INGREDIENTS 1 14-oz can of full fat coconut milk 3 cloves garlic, smashed 1 large yellow onion, chopped 1 small serrano chile, stemmed and chopped 2 tspfine grain sea salt 4 1/2 cups of water 2-3 large head of broccoli, cut into small florets 2-3 large handfuls of spinach

PREPARATION 1. Scoop a generous spoonful of thick coconut cream from the coconut milk can's tip. Place it in a big skillet set over medium-high heat. Stir in a garlic, onions, chile, and salt until the pan is warmed. Sauté for a few minutes, enough long enough to soften everything. Before incorporating the broccoli and spinach, put the remaining coconut milk and water to a simmer. Simmer for 2 to 4 minutes, or until the broccoli is tender inside. Remove the soup from the heat and puree

with an immersion blender right away. If the broth has to be thinned out, add more broth. If necessary, season with more salt. 2. Toss with tofu slices, toasted almonds, and plenty of scallions before serving.

232. HAM 'N CHEESE SCRAMBLED EGGS Prep Time 15 min Total Time 25 min

Ingredients 3 tbsp Land O Lakes® Butter 1 small (1/2 cup of) onion, chopped 1 small (1/2 cup of) green bell pepper, chopped 1 1/2 cup of (cubed 1/2-inch) cooked ham 12 large Land O Lakes® Eggs 3 tbsp water 1 cup of shredded Cheddar cheese Salt, if desired Pepper, if desired

How to make 1. In the 12-inch nonstick skillet, melt butter over medium-high heat until it sizzles, then add onion and green pepper. Cooks 3-4 minutes, stirring occasionally, or until vegetables are crisp-tender. Cook for another 2-3 minutes, or until the ham is cooked through. Reduce to a medium heat environment. 2. In a mixing cup of, whisk together the eggs and the water. In a skillet, crack eggs and pour them over the vegetables. Cook 3-4 minutes or until almost set, gently raising and stirring with spatula to allow uncooked portion to flow underneath. 3. Add cheese and season with salts and pepper, if necessary. Cover and switch off the sun. Allow to sits for 2 to 3 minutes.

233.PERFECT BROCCOLI SCRAMBLED EGGS Prep Time: 2 minutes Cook Time: 3 minutes Total Time: 5 minutes

Ingredients For every serving: About 5 or 6 frozen broccoli florets 1 egg Red Robin Seasoning Freshly ground black pepper If desired: a small sprinkling of extra sharp cheddar cheese A tiny bit of butter

Instructions 1. Cover the frozen broccoli with a plate in a shallow microwave-safe dish. Microwave for 1 minute on heavy. Stir it up a little. If it's already solidly frozen, microwave it for another 30 seconds to 1 minute, or until it's mostly thawed and wet in most areas. 2. Remove the broccoli from the dish, leave the water in the bowl, then cut the broccoli into small pieces. 3. In the bowl with the broccoli bath, crack the egg(s) and whisk until smooth. Season as need with salt and freshly ground black pepper. 4. Rub a nonstick frying pan lightly with butter and cook over low heat. Pour the egg into the pan until it's warmed, then top with broccoli (and cheese, if you're using cheese). Let the egg to cook for a few minutes before it begins to set on the rim, then stir to loosen the egg from the pan's bottom. 5. Pour the beautiful green scrambled eggs into a plate while the egg is

just fried but still moist. If necessary, season with additional seasonings. Take advantage of them while they're still hot!

234. MIXED FRUIT SOUP PREP-TIME: 40 MINUTES READY IN: 2 HOURS

INGREDIENTS 4 cups of unsweetened, unflavored plant-based milk 2 tbsp arrowroot powder 2 tsppure vanilla extract 1 1-inch piece stick cinnamon 1 dash ground turmeric 1 medium orange 1 medium apple, cored and cut into ½-inch pieces 1 medium pear, cored and cut into ½-inch pieces 1 cup of green and/or red grapes, halved 1 dragon fruit, peeled into ¾-inch cubes 2 fresh kiwi, peeled and cut into ¾-inch cubes ½ cup of pomegranate seeds ½ cup of sliced fresh strawberries ½ cup of fresh blueberries

1 medium banana Pure maple syrup, as need

INSTRUCTIONS 1. Mix a first five ingredients in a big pot or Dutch oven (through turmeric). Over medium-low heat, bring to a boil, stirring frequently. Cook for 5 to 10 minutes, uncovered, or until slightly thickened. Allow to cool absolutely. (Set the pot in a sink with ice water and stir the soup to cool quickly.) Remove the cinnamon stick. 2. Meanwhile, cut the orange into supremes by slicing off the stem and bottom ends with a small sharp knife. Slice off all peel, pith, and outer membrane in vertical slices, matching the curves of the fruit, when standing the fruit on its flat end. Every section is separated by membranes. To release segments, cut along the membranes on both sides. 3. Toss in the orange supremes, along with the remaining eight ingredients (through blueberries). Refrigerate for 1 to 2 hours. 4. Peel and cut the banana into 12-inch sections just before eating. Toss with the chilled broth. Maple syrup can be used the sweeten as need.

235. BROCCOLI AND CHICKEN PASTA SALAD PREP TIME30 mins TOTAL TIME30 mins

INGREDIENTS 1 pound pasta - cook al dente according to package directions 1.5 ib cooked chicken breast - diced into small cubes 3 cups of broccoli florets - about 1/2- to 1-inch pieces 3/4 cup of golden raisins* 3/4 cup of sliced almonds 1/2 cup of diced celery 1/4 cup of diced red onion

Dressing: 1 cup of mayonnaise 3/4 cup of sour cream 2 tbsp sugar 2 tbsp grated Parmesan cheese 3 tspDijon mustard 1 tsp minced garlic 1 tsp kosher salt 1 tsp Italian seasoning 1/2 tsp ground pepper

INSTRUCTIONS 1. Toss the spaghetti, diced meat, broccoli, raisins, almonds*, celery, and red onion in a wide mixing bowl. 2. Mix all of a dressing ingredients in a shallow bowl. Whisk until the mixture is almost smooth. 3. Toss the pasta salad in the dressing with a big spoon to properly cover the pasta. As need, season with more salt and pepper. 4. This salad can be eaten right away or kept wrapped in the refrigerator until ready to serve.

Notes If making a salad ahead of time, add the almonds right before eating. This ensures that they remain crunchy. I use closer to 1 cup of golden raisins in this salad because I like them.

236. TOMATO, BASIL AND RED ONION SALAD

Prep Time: 5 mins Total Time: 5 mins

INGREDIENTS 1/4 cup of olive oil 1/2 cup of red wine vinegar 1/2 tsp honey 1 tsp minced fresh garlic 1/4 tsp kosher salt (more or less, as need) 1/4 tsp fresh cracked black pepper 1 pint grape or cherry tomatoes, halved 1/2 cups of thinly sliced red onion 1/4 cup of loosely packed julienned or chopped fresh basil (about 5 large leaves)

INSTRUCTIONS 1. Whisk together olive oil, vinegar, butter, garlic, salt, and pepper in a medium mixing bowl. Remove from the equation. 2. Toss tomatoes and onions together softly in a separate medium dish. Drizzle a olive oil mixture over the top and top with basil. To merge, gently stir all together.

237.TOMATO MOZZARELLA SALAD WITH BALSAMIC REDUCTION Prep Time: 20 min Total Time: 20 mins

INGREDIENTS

4–5 hothouse (beefsteak) tomatoes, sliced 1/4-inch thick 2 (16 oz.) logs of fresh mozzarella cheese, sliced 1/4-inch thick Generous bunch of fresh basil leaves Extra-virgin olive oil Coarse sea salts and fresh ground black pepper Balsamic glaze (or make your own – see below)

INSTRUCTIONS 1. Arrange tomato, mozzarella, and basil slices vertically in an alternating pattern in a casserole dish (I used 8X11X3) until you have two sides. Depending on a size of the dish, you can need more rows. 2. Drizzle olive oil over the salad, then drizzle balsamic reduction over the top. 3. Salt and freshly ground black pepper as need. Serve right away.

NOTES 1. Tomatoes that are slightly firm are my preferred option. They slice and keep up a bit better, in my opinion. 2. To make a homemade balsamic reduction, place 2 cups of balsamic vinegar in a small saucepan and heat to a low simmer. Cook, partly sealed, for 20-30 minutes, until the balsamic vinegar has reduced to a thicker glaze. It's importants to keep an eye on it because it burns quickly. Allow to cool before storing in the refrigerator, sealed. Before serving, allow to cool to room temperature.

238. CLASSIC GREEK PASTA SALAD Prep Time:2 minutes

Cook Time:8 minutes Total Time:10 minutes

Ingredients 1 cup of dry pasta, rotini or penne – you can use whole grain if you wish 1 cups of cherry tomato sliced in half 1 small cucumber, about 1/2 cup of chopped in 1/2 inch pieces 3 tbsp sliced kalamata olives 2 tbsp capers 1 tbsp oregano 2 ounces feta crumbled

For the dressing 1/4 cups of extra virgin olive oil 2 tbsp red wine vinegar

Instructions For the salad 1. Drain the pasta after boiling it according to the package directions. If you're pre-boiling pasta, drizzle it with olive oil after it's done to save it from sticking together. 2. Gently mix the spaghetti, onions, cucumber, olives, and capers in a big mixing bowl. 3. Toss the salad with the dressing and oregano sprinkled on top. 4. Serve with a sprinkling of feta cheese and a gentle tossing.

Dressing 1. In a small mug, whisk together the olive oil and vinegar with a tsp (it should thicken)

239. VEGAN MUSHROOM SOUP Prep Time: 10 min Cook Time: 30 min Total Time: 40 minutes

INGREDIENTS 2 tbsp olive oil, vegan butter (I love Miyoko’s), or ¼ cup of water 1 large onion, diced 4 cloves garlic, minced 2 lbs. mushrooms (cremini or white), sliced ½ cup of vegan dry white wine (red ok too), optional 1 tbsp fresh thyme or 1 ½ tspdried 4 cups of vegetable broth 3 tbsp organic cornstarch or arrowroot (+ ¼ cup of water), optional 1 can (14oz.) coconut milk (light or full-fat) or 1 ½ cups of vegan cream or unsweetened cashew milk,*see notes mineral salt & pepper, as need ¼ cup of chopped parsley

INSTRUCTIONS 2. Saute: In a big pot over medium heat, heat the oil or water and saute the onions and garlic for 5 minutes. Cook for 5 minutes after adding the mushrooms, thyme, and juice. 3. Simmer for 15 minutes: Add the broth, bring to a boil, cover, and reduce heat. Add the coconut or plant milk in the last five minutes of

4.

5. 6. 7.

cooking and steam for another five minutes. Slurry: Mix the cornstarch with cold water to make a slurry. Add to the broth and stir constantly for 1–2 minutes, or until the soup thickens slightly. If a soup is too thin, add more cornstarch slurry as required before it reveryes the perfect consistency. Remove a pan from the heat and add the parsley. Salt and pepper as need. To suck up the juices and swipe up every last piece of goodness, serve with baked Artisan Bread or Naan. Refrigerate leftovers for 4–5 days if kept wrapped in the oven. For a longer shelf life, place in the freezer in freezer-safe containers or baggies for up to 3 months.

NOTES Try using herbes de provence instead of thyme. Use unsweetened plant milk of your choosing to keep this recipe low fat, and make sure it's at room temperature so the soup can heat back up easily. If you aren't using coconut milk, you can surely use cornstarch to add body and length.

240. KALE LEEK COCONUT SOUP Prep Time 15 minutes

Cook Time 1 hour Total Time 1 hour 15 minutes

Ingredients 8 cups of vegetable stock 4 oz kale leaves, stripped from the stem 1 large leek, clean and chop 1 tbsp fresh grated ginger 1 13.5-oz ounce can coconut milk green herbs for garnish jalapeno slices for garnish

Instructions 1. Bring a stock to a boil in a medium stockpot. Drop the stems from the kale leaves and chop the leeks. Reduce a heat to low until the mixture has boiled again. Cook for 30 to 40 minutes, uncovered, or until kale is very tender. Stir in a coconut milk and ginger, then continue to cook for another 15 minutes. 2. Blend the soup with an immersion blender until it becomes a creamy green puree. If the soup is too liquidy, cook it until the liquid is reduced to the desired consistency. If required, garnish with fresh herbs and jalapeno strips.

241. CLASSIC FRUIT SALAD Ingredients 1 cup of chunk pineapple drained 1 cup of mandarin oranges drained 1 cup of sour cream 1 cup of miniature marshmallows 1 cup of shredded coconut

Instructions

Mix all ingredient and chill for at least 3 hours before eating.

242. SPICY CARROT SOUP INGREDIENTS 2 tbsp good quality olive oil 2 tsp black mustard seeds 1 tbsp dried curry leaves 450 grams of peeled, coarsely chopped carrots 1 brown onion, coarsely chopped 2 garlic cloves, crushed 1/2 inch fresh ginger root, chopped 1 handful of fresh coriander leaves 1 tbsp mild curry powder 10 cardamom pods, seeds only 1/2 tsp cumin seeds 1 small dried chilli 1 litre chicken stock 1/8 tsp ground turmeric 100 ml plain natural yoghurt

INSTRUCTIONS 1. In the soup pot, heat the olive oil, black mustard seeds, and curry leaves over medium-high heat until the seeds pop. 2. Carrots, onion, garlic, ginger, curry powder, dried chili, cardamom seeds, cumin seeds, and fresh coriander leaves are added to the pan. Toss well to coat. 3. Place the lid on the soup pot, reduce the heat to minimum, and let the vegetables soften for 15 minutes. 4. Put the soup to a boil with the chicken stock and turmeric. Cook for 20 minutes on low pressure. 5. Allow a soups to cool slightly before using a hand blender to puree it. 6. Season as need with the natural yoghurt.

243. BACON, CREAM CHEESE, CHEDDAR CHICKEN Prep Time 10 mins Cook Time 30 mins Total Time 40 mins

Ingredients 1 tbsp olive oil 4 chicken breasts salt and pepper 6 oz cream cheese , cold, refrigerated, and sliced into 8 slices 8 strips bacon , cooked, chopped 1 cup of Cheddar cheese , shredded

Instructions 1. Preheat the oven to 400 degrees Fahrenheit. 2. Olive oil can be used to grease the bottom of the casserole dish. I used an oval casserole dish that was 13 inches long, 9 inches wide, and 4 inches deep. 3. In a casserole dish, position the chicken breasts. Using 4 thin chicken breasts, or 2 big thick chicken breasts, every cut in half horizontally to produce 4 thin chicken breasts. 4. Season all side of the chicken breasts with salt and pepper. 5. Cream cheese should be spread on top. Cream cheese can be cold and cut into 8 thin slices straight from the freezer. 6. Serve with sliced fried bacon on top (drained from fat). 7. Shredded Cheddar cheese is sprinkled on top. 8. Cook for 20-30 minutes, uncovered. The amount of time it takes to cooks your chicken breasts is determined by their thickness.

244. BAKED HALIBUT WITH PARMESAN CRUMB TOPPING Prep:10 mins Cook:12 mins Total:22 mins

Ingredients Nonstick cooking spray 4 (6-ounce) halibut fillets 3 slices of sandwich bread 2 tbsp grated Parmesan cheese 1 tbsp finely chopped fresh parsley 1/2 tsp garlic powder 1/2 tsp onion powder 1/4 tsp kosher salt 1 dash ground black pepper 2 tbsp unsalted butter, melted Lemon wedges

Steps to Make It 1. Collect the required ingredients. 2. Preheat the oven to 450 degrees Fahrenheit. Cover the rimmed baking sheet with nonstick foil or coat it with nonstick cooking spray. 3. Halibut can be cut into 4 (6-ounce) servings. Place a fillets skin-side down on the prepared baking sheet. 4. Place the bread in the food processor after tearing it into bits.

5. Pulse the breadcrumbs until they are fine. 6. Mix the crumbs, Parmesan cheese, parsley, garlic and onion powders, salt, pepper, and melted butter in a medium mixing bowl. Mix thoroughly. 7. Sprinkle the halibut bits with the buttery seasoned breadcrumbs and pat down to make the crumbs cling to the tops of the fish fillets. 8. Bake the halibut fillets for 10 to 12 minutes, or until an instant-read thermometer reads 145 degrees Fahrenheit. Alternatively, use a fork to check the fish for flaking. 9. With new lemon wedges or slices, serve the halibut. Take pleasure in it.

245. RICOTTA STUFFED CHICKEN BAKE prep time: 15 MINS cook time: 35 MINS

total time: 50 MINS

Ingredients 1 large egg 1 cup of fat free ricotta cheese ¾ cup of shredded 2% mozzarella cheese, divided 1 ½ - 2 tbsp chopped fresh basil 1 tsp dried parsley 4 (6 oz every) boneless, skinless chicken breasts, (24 oz total) Salt and black pepper 1 tsp Italian seasoning 1 cup of pasta sauce, I used Francesco Rinaldi original

Instructions 1. Preheat the oven to 375 degrees Fahrenheit. Set aside a 9x13 baking dish lightly sprayed with cooking oil. 2. Mix the egg, ricotta, 14 cup of mozzarella, basil, and parsley in a mixing bowl and stir until well mixd. 3. On a cutting board, arrange the chicken breasts. Season a breasts on both sides with salt, black pepper, and Italian seasoning. Slice the breasts nearly all the way open with a sharp knife from the hand (creating a top and bottom). At the slit in every breast, open it. Distribute the ricotta mixture equally among the four breasts, spreading it over one side . Fold a empty half over the filling to make a stuffed breast until all four breasts have been topped on one side. 4. Place every stuffed breast in a single layer in the baking dish that has been prepared. Spoon a pasta sauce over the chicken and throughout the sink. Preheat the oven to 350°F and bake for 25 minutes. Remove a chicken from the oven and top with the remaining 12 cup of melted mozzarella cheese. Return a dish to the oven and roast for another 10 minutes. If some of the ricotta filling spills into the sauce, don't worry; you can just pile it all on top before serving!

246. NOODLE SALAD WITH CHICKEN AND

CHILE-SCALLION OIL Ingredients CHILE-SCALLION OIL 2scallions, thinly sliced 2garlic cloves, thinly sliced 2star anise pods 2tbsp crushed red pepper flakes 1tbsp chopped fresh ginger 1tsp Sichuan peppercorns ½cup of vegetable oil

NOODLES AND ASSEMBLY 6oz. Japanese wheat noodles (such as ramen, somen, or udon) 2tbsp reduced-sodium soy sauce 2tbsp unseasoned rice vinegar 2tspsugar 1tsp toasted sesame oil 2cups of shredded cooked chicken 2scallions, thinly sliced ½large English hothouse cucumber, halved lengthwise, thinly sliced 4radishes, trimmed, thinly sliced 1cup of cilantro leaves or any sprout

Preparation CHILE-SCALLION OIL In the small saucepan over medium heat, cook all ingredients until scallions and garlic are only golden brown, about 3 minutes, stirring pan periodically. Allow to cool before transferring the oil to a jar.

DO IN ADVANCE: Chile oil can be made up to 4 days ahead of time.

Cover and set aside to relax.

NOODLES AND ASSEMBLY Cook noodles according to label instructions in a big pot of boiling water; rinse. Rinse the noodles in cold water and squeeze out as much moisture as possible. In the medium bowl, whisk together soy sauce, vinegar, sugar, and oil until sugar dissolves. Toss in the pasta, chicken, and scallions to coat. Toss with cucumber, radishes, and cilantro just before eating, and drizzle with chile oil.

PREPARE IN ADVANCE: Noodles can be prepared the night before. Cover and cool after tossing with 1 tsp. oil. Store the noodles with the chicken; the vegetables and dressing should be kept apart.

247. EASY BREAD PUDDING Prep Time: 1 hour Cook Time: 50 minutes Total Time: 1 hour 50 minutes

Ingredients For the Bread Pudding 6 cups of cubed stale bread (french, challah, brioche, regular sliced) 2 cups of milk 3 large eggs 1 cup of (207g) sugar 2 tbsp butter, melted 1 1/2 tbsp vanilla extract 1 tsp ground cinnamon 1/2 tsp nutmeg

For the Vanilla Sauce 1/2 cup of butter 1 cup of sugar 1/2 cup of heavy whipping cream 1 tbsp vanilla extract

Instructions 1. Place aside an 8-inch casserole dish that has been greased. 2. Bread can be cut into 1-inch pieces and uniformly distributed in the bottom of the casserole bowl. 3. Whisk together the milk, eggs, sugar, butter, vanilla extract, cinnamon, and nutmeg in a big mixing bowl. Pour the mixture generously over the bread, making sure that it is fully saturated. 4. Allow the bread to soak up the milk and egg mixture for 20-25 minutes. 5. Preheat a oven to 350°F in the meantime. Preheat oven to 350°F and bake for 50-55 minutes. It can be jiggly, but not too jiggly. If the core hasn't completely risen, it may need a few minutes longer in the oven. When the bowl is cooked, remove it from the oven. 6. Create the vanilla sauce while the bread pudding is baking. In the medium saucepan over low heat, melt the butter, then add the sugar, milk, and vanilla extract. 7. Cooks, stirring constantly, over low heat until the paste coats the back of a spoon. 8. Remove the sauce from the heat and spoon it over the bread pudding when it's still warm.

248. DETOX TEA Ingredients

1 cup of warm water 2 tbsp apple cider vinegar 2 tbsp lemon juice 1 tbsp honey (or 1 tbsp of your favorite sweetener!) 1 tsp cinnamon 1 dash cayenne

Instructions Stir in all of the ingredients. Have fun!

249. BEGINNER’S LUCK GREEN SMOOTHIE Ingredients 2 cups of spinach 2 cups of water 1 cup of mango 1 cup of pineapple 2 bananas, .

Instructions 1. 2 cups of leafy greens, tightly packed in a measuring cup of, throw into blender 2. Blend in the bath until all of the leafy chunks are gone. 3. Blend in the mango, pineapple, and bananas until creamy. 4. Fill the mason jar halfway with the mixture (or cute cup of your choice). 5. Like a rawkstar, gulp or drink!

250. SIMPLE RAW TOMATO JUICE Ingredients 1 large tomato 1 tbsp Honey or maple syrup, as need Ice

Instructions 1. Get wedges out of your tomato. 2. In a mixer, mix the tomato slice, sugar, and ice. 3. Blend for a few minutes on strong (until well blended).

Nutrition Information: Amount Per Serving: CALORIES: 149TOTAL FAT: 0g

CHOLESTEROL: 0mgSODIUM: 13mgCARBOHYDRATES: 38gFIBER: 2gSUGAR: 34

251. CRISPY HASH BREAKFAST SKILLET Prep Time: 40 minutes Cook Time: 10 minutes Total Time: 50 minutes

Ingredients 2 medium Russet or Yukon Gold potatoes 3 strips bacon* 1 large bell pepper, chopped 1/4 tsp salt

1/4 tsp ground black pepper 4 large eggs* 1/3 cup of shredded smoked gouda cheese* optional: chopped fresh or dried parsley

Instructions 1. Begin shredding the potatoes with your box grater's widest holes. Clean the potatoes by washing and scrubbing them. You can strip them or leave them on, depending on your preference. When I make shredded hash, I still peel them. In a big mixing bowl lined with paper towels, shred the potatoes. Add more paper towels on top and hold down firmly to retain as much moisture as possible. Continue squeezing and replacing paper towels as needed until much of the moisture is gone. You can also shred the potatoes, wrap them in a kitchen towel, and squeeze them out over the sink. 2. Shred a potatoes and place them on a plate lined with two layers of paper towels. Cook for 2 minutes on high in the microwave (see notes in my post on why you're doing this). Remove the potatoes and set them aside. 3. On the grill, heat a 10 – 12 inch skillet. Bacon can always be cooked in a cold skillet, so lay out your three strips on the pan before turning on the oven. Then reduce a heat to a low setting. Right until the bacon becomes crispy, cook it on both sides. They'll return to the stove before going into the oven, giving them more time to prepare later in this recipe. Remove a bacon from the heat and place it on a plate lined with paper towels to extract some of the grease. You should chop the bacon until it has cooled somewhat. 4. Preheat the oven to 400 degrees Fahrenheit (204 degrees Celsius). 5. Increase the heat on the stove to low. Attach the shredded potatoes until the bacon fat has started to boil. With the wooden spoon , stir them together quickly. Allow for about 2 minutes of cooking time, untouched. Mix the diced onion, salt, and pepper in a mixing bowl. Stir it around the couple of times, and use the back of a wooden spoon or spatula to flatten it out. Allow to cook for 3 minutes, uncovered. Enable to cook for another 2 minutes after stirring. At this stage, the potatoes should be well browned. If not, simmer for the

few minutes longer, stirring occasionally, until they are. Cook for 2 minutes after adding the chopped bacon. Remove the skillet from the fire and use the back of a wooden spoon or spatula to flatten the surface of the hash. Create four shallow indentations in the hash with the back of a spoon. In every indentation, crack an egg. Serve with melted cheese on top (I usually sprinkle it around the eggs). Place the skillet in the oven and bake for 8-10 minutes, or until the egg whites have hardened. Season as need with salt and pepper (I normally only add more pepper) and parsley. Serve right away.

252. THE BEST GRAIN FREE GRANOLA INGREDIENTS 1-1/2 cups of unsweetened coconut chips/flakes 3/4 cups of sliced almonds 3/4 cups of whole raw pecans 1/2 cup of raw pumpkin seeds 1 Tbsp chia seeds 1/2 tsp cinnamon big pinch salt 4 Tbsp real maple syrup 1 Tbsp coconut oil 1 tsp vanilla

DIRECTIONS 1. Preheat a oven to 300 degrees and prepare a half sheet pan by lining it with parchment paper or a silpat. 2. In a big mixing bowl, mix the first 7 ingredients (coconut chips via salt) and stir to mix. In a shallow microwave-safe bowl, mix maple syrup and coconut oil, then microwave for 25-30 seconds to melt the coconut oil. Pour in the vanilla extract. 3. Pour a maple syrup mixture over the granola and stir to mix. Spread onto prepared sheet pan and bake for 15-20 minutes, stirring twice, or

until almond slices and coconut chips are golden brown (but not too dark). When the granola cools, it will become crisp. 4. Allow to cool entirely on the sheet pan before switching to a Ziploc bag or other airtight container. On the counter, it will last about four days.

253. BAKED EGGS IN AVOCADO prep time: 10 MINUTES cook time: 15 MINUTES total time: 25 MINUTES

INGREDIENTS: 3 avocados, halved and seeded 6 large eggs Kosher salts and freshly ground black pepper, as need 2 tbsp chopped fresh chives

DIRECTIONS: 1. Preheat the oven to 425 degrees Fahrenheit. Cover a baking sheet with nonstick spray or lightly oil it. 2. Scoop out about two tbsp of avocado flesh, or more if necessary, with a spoon, and make the small well in the middle of every avocado. 3. 1 potato, gently cracked and slipped into the well, the yolk intact. Repeat with the remaining eggs, seasoning as need with salt and pepper. 4. Place in the oven for 15-18 minutes, or until the egg whites have set but the yolks are still runny. 5. Serve immediately with chives on top, if needed.

254. ULTIMATE GAZPACHO Prep Time: 25 minutes

Cook Time: 0 minutes Total Time: 25 minutes

INGREDIENTS 2 ½ pounds ripe red tomatoes 1 small Vidalia or sweet yellow onion , peeled and cut into rough 1″ chunks 1 small cucumber, peeled and seeded 1 medium red bell pepper, cored and seed ¼ cups of fresh basil leaves, + extra for garnish 1 large garlic clove, peeled ¼ cup of extra-virgin olive oil 2 tbsp sherry vinegar ¾ tsp fine sea salt Freshly ground black pepper

INSTRUCTIONS 1. Place your mixer tray, a medium serving bowl, and a small bowl on the counter to cook your vegetables. Break the tomatoes into rough 1′ ′ bits after removing the cores. Place around a quarter cup of the juicy tomato seeds in a little bowl (we'll use them as a garnish later). Half of the tomato chunks should go into the mixer, and the other half should go into the serving bowl. In a mixer, mix all of the onion chunks. 2. Remove only a quarter of the cucumber. Place the piece in the small bowl after finely chopping it. The remaining cucumber can be sliced into rough 1′′ chunks and divided between the blender and the serving bowl. Remove about a quarter of the bell pepper, finely chop it, and place it in the small bowl. The remaining bell pepper can be sliced into rough 1′′ chunks and divided between the blender and the serving bowl. 3. Connect the basil, ginger, olive oil, vinegar, cinnamon, and about 10 twists of black pepper to the blender. Secure a lid and blend, starting on low and gradually rising to high rpm, for around 2 minutes, or until the mixture is fully smooth.

4. Fill the blender halfway with the contents of the serving bowl (the leftover cabbage, cucumber, and bell pepper chunks). Place a cap on the blender and blend for 10 to 20 seconds, or until the ingredients are broken up into tiny fragments. Stop here if you choose smaller pieces, or mix a bit longer if you choose larger ones. 5. Toss the garnishes in a small bowl with a pinch of salt, stir, and store in the fridge. Allow at least 2 hour, and up to 24 hours, for the soup to chill. 6. Taste before serving and season with more salt (I often add another 14 tsp) and/or black pepper if needed. To eat, split the soup into small bowls or cups of and top with the cucumber and bell pepper that have been set aside. Serve with a light sprinkle of pepper and a few tiny or broken basil leaves on top. Protected and refrigerated leftover servings hold well for 3 to 4 days.

255. EASY CHIA PUDDING PREP TIME10 mins TOTAL TIME10 mins

INGREDIENTS 3-4 Tbsp chia seeds 1 cup of milk I like unsweetened coconut, almond or cashew milk 1/2 Tbsp maple syrup honey or sweetener of choice* 1/4 tsp vanilla optional Toppings of choice: fresh berries, nut butter, etc

INSTRUCTIONS

1. Mix chia seeds, milk, maple syrup, and vanilla extract, if using, in a mixing bowl or mason jar. If you're using a mason jar, close the lid and shake the contents to blend them.

256. BANANA NUT PORRIDGE PREP TIME: 10 mins COOK TIME: 6 mins TOTAL TIME: 16 mins

INGREDIENTS: ½ cup of raw cashews ½ cup of raw almonds ½ cup of raw pecans 1 very ripe banana (makes it easier to digest + adds a little more sweetness) 2 cup of coconut milk 2 tspcinnamon dash of sea salt for soaking water

INSTRUCTIONS: 2. Place the nuts in a big mixing bowl and season with salt. Fill the bowl halfway with filtered water, leaving at least 1 inch of space between the nuts and the edge of the bowl. Cover and soak for at least one hour.

3. Drain and rinse the nuts two to three times before the water runs clean. 4. In a food processor, mix the drained nuts. Mix the almonds, pineapple, coconut milk, and cinnamon in a blender and blend until creamy. 5. Divide it into bowls and microwave for 40 seconds, or place it all in a pot on the stove and cook for 5 minutes over medium-high heat. 6. If wanted, top with raisins, chopped nuts, and an optional splash of milk.

257. HEALTHY WHITE CHOCOLATE AND MACADAMIA OATMEAL PUDDING Ingredients 1/2 cup of rolled oats use GF oats for gluten free option ½ tsp salt 1 cup of dairy free milk of choice 1 scoop of white chocolate ½ tsp vanilla essence 2-3 T dairy free white chocolate chip divided 2-3 T chop macadamia nut divided Sea salt

Instructions 1. Cook raw oats with salt and milk until much of the moisture has been drained, either on the stovetop or in the microwave. 2. Mix the protein powder, vanilla extract, half of the white chocolate chips, and half of the diced macadamia nuts in a mixing bowl. The white chocolate chips should be melted at this stage. Refrigerate exposed after this is finished. 3. Stir the oatmeal around the next morning; it should have a puddinglike consistency. Sprinkle with sea salt and the remaining white chocolate chips and sliced macadamias. 4. Get your hands dirty!

Notes If you don't have any of those flavors or aren't a fan of protein

powder, change the volume of chocolate chips to the higher end or to preferred sweetness instead.

258. COCONUT YOGHURT AND CINNAMON PORRIDGE PREP TIME 2 minutes COOKING TIME 10 minutes

Ingredients 60g Nairn’s Gluten Free Scottish Porridge Oats 2 tbsp. coconut yoghurt ½ tsp. ground cinnamon 200ml unsweetened coconut milk 100ml water Toppings Small handful raspberries ½ banana, sliced Few almonds, chopped 25g dark chocolate, melted 1 tsp. coconut oil

Instructions 1. In a mixing bowl, mix the Nairn's Gluten Free Scottish Porridge Oats, 200ml unsweetened coconut milk (or milk of your choice), ground cinnamon, and coconut yoghurt. Stir all together thoroughly. Cover the bowl and soak for at least 1 hour or overnight before frying. 2. Pour the soaked oats into a saucepan with 100ml of water and bring to a simmer over medium heat. Cook, stirring occasionally, for 8-10 minutes. 3. Meanwhile, chop the chocolate coarsely and drop it in a microwavesafe dish. Microwave the coconut oil for 1-2 minutes to heat it. 4. If the porridge is finished, spoon it into a bowl and top with melted

dark chocolate, sliced banana, fresh raspberries, and minced almonds.

259. QUINOA VEGETABLE SOUP Prep Time: 15 mins Cook Time: 45 mins Total Time: 1 hou

INGREDIENTS 3 tbsp extra virgin olive oil 1 medium yellow or white onion, chopped 3 carrots, peeled and chopped 2 celery stalks, chopped 1 to 2 cups of chopped seasonal vegetables, like zucchini, yellow squash, bell pepper, sweet potatoes or butternut squash 6 garlic cloves, pressed or minced ½ tsp dried thyme 1 large can (28 ounces) diced tomatoes Scant 1 cup of quinoa, rinsed well in a fine mesh colander (use less for a lighter, more broth-y soup) 4 cups of (32 ounces) vegetable broth 2 cups of water 1 tsp salt, more as need 2 bay leaves Pinch red pepper flakes Freshly ground black pepper 1 can great northern beans or chickpeas, rinsed and drained 1 cup of or more chopped fresh kale or collard greens, tough ribs removed 1 to 2 tsplemon juice, as need Optional garnish: freshly grated Parmesan cheese

INSTRUCTIONS 1.

In the big Dutch oven or soup pot, heat the olive oil over medium

2.

3.

4.

5.

heat. Add the chopped onion, cabbage, celery, seasonal vegetables, and a touch of salt until the oil is shimmering. Cooks, stirring often, for 6 to 8 minutes. Garlic and thyme can be included now. Cook for 1 minute, stirring constantly. Cooks for a few more minutes, stirring often, after adding the diced tomatoes with their juices. Mix the quinoa, broth, and water in a mixing bowl. 1 tsp salt, 2 bay leaves, and a pinch of red pepper flakes are added to the pot. Season with freshly ground black pepper as need. Raise the heat to high and bring the mixture to a boil, then reduce heat to low and sustain a gentle simmer. Drop the cap after 25 minutes and stir in the beans and chopped greens. Continue to cook, stirring occasionally, for another 5 minutes or until the greens have softened to your taste. Remove the bay leaves after removing the pot from the sun. 1 tsp lemon juice 1 tsp lemon juice 1 tsp lemon juice 1 tsp lemon juice 1 tsp lemon juice 1 Season with more salt, pepper, and/or lemon juice if required until the flavors are vibrant. (Depending on your vegetable broth and personal tastes, you can need up to 12 tsp more salt.) If desired, divide into bowls and finish with grated Parmesan cheese.

NOTES Trader Joe's organic vegetable soup with quinoa and kale influenced this recipe. This recipe is based on my lentil soup recipe. TIPS FOR PREPAREING SEASONAL VEGETABLES: If you're using dense vegetables like butternut or sweet potato for your seasonal vegetables, cut them as finely as you would carrots so they cook at the same time. OPTION FOR A SLOW COOKER: I haven't tried it, but Sarah says her soup was delicious after 8 hours on low heat. STORAGE SUGGESTIONS: This soup lasts for about 4 days in the refrigerator. If you want to freeze extra parts for later, it freezes and defrosts well! RECOMMENDED EQUIPMENT: I'm sure that something I make in my Dutch oven (affiliate link) tastes even better.

260. VEGETABLE BEEF SOUP Prep20 minutes Cook1 hour 10 minutes Ready in: 1 hour 30 minutes

Ingredients 1 1/2 lbs beef stew meat* 2 1/2 Tbsp olive oil, divided Salt and freshly ground black pepper 1 3/4 cups of chopped yellow onion (1 large) 1 1/4 cups of peeled and chopped carrots (3 medium) 1 cup of chopped celery 1 1/2 Tbsp minced garlic 8 cups of low-sodium beef broth or chicken broth 2 cans diced tomatoes 1 1/2 tsp dried basil 1 tsp dried oregano 1/2 tsp dried thyme 1 lb red , chopped into 3/4-inch cubes

1 1/2 cups of (5 oz.) chopped green beans (trim ends first) 1 1/2 cups of frozen corn*** 1 cup of frozen peas 1/3 cup of chopped fresh parsley

Instructions 1. In the big pot, heat 1 tbsp olive oil over medium-high heat. 2. Dry the beef with paper towels, season with salt and pepper, and then brown half of it in the pot for 4 minutes, rotating halfway through. 3. Transfer half of the beef to a tray, add another 1/2 tbsp of oil to a oven, and repeat the process with the remaining beef. 4. Add 1 tbsp oil to the now-empty cooker, then add the onions, carrots, and celery and cook for 3 minutes before adding the garlic and cooking for another minute. 5. Season with salt and pepper and add the broth, onions, browned beef, basil, oregano, and thyme. Bring to the boils, then reduce to a low heat, cover, and cook for 30 minutes, stirring once or twice. 6. Continue to cook, wrapped, for another 20 minutes (you can also add green beans with potatoes if you like them very soft). 7. Stir in the green beans and continue to cook for another 15 minutes, or until all of the vegetables and beef are tender. 8. Pour in the corn and peas and cook for 5 minutes, or until well cooked. Serve wet, garnished with parsley. 9. Cooking Classy is the basis of this recipe.

261.CORN GUACAMOLE RECIPE Prep Time: 10 minutes Cook Time: 15 minutes Total Time: 25 minutes

Ingredients 3 large avocados 2 cobs corn on the cob grilled 1/2 red onion sweeter flavor 1/2 cup of cilantro (1/3 bunch) chopped 3 Tbsp lime juice from 2 limes 1/2 tsp sea salt or as need 1/4 tsp black pepper or as need 1/2 tsp cumin

Instructions 1. Remove the pits from avocados by cutting them in half lengthwise. Scrape the avocado into a medium bowl with a spoon. Using a potato masher, mash the avocados until they are chunky. 2. As the rest of the ingredients are being prepared, squeeze 3 tablespoons of fresh lime juice over the mashed avocados. 3. Remove the corn kernel from the cobs and combine with diced onion and chopped cilantro in a mixing bowl. 1/2 teaspoons cinnamon, 1/4 teaspoon black pepper, and 1/2 teaspoon cumin Serve after a quick stir to ensure that it is well combined.

Nutrition Facts Calories 193Calories from Fat 135% Daily Value*Fat 15g23%Sodium 207mg9%Potassium 598mg17% Carbohydrates 16g5%Fiber 7g29%Sugar 3g3%Protein 3g6%Calcium 14mg1%Iron 1mg6%

262.SPINACH & BEAN BURRITO WRAP Prep Time: 20 minutes Total Time: 20 minutes

Ingredients 6 cups of baby spinach loosely packed 15 ounces black beans can and rinsed and drained 1 1/2 cups brown rice cooked 1/2 cup of romaine lettuce hearts chopped 1/2 cup of cheddar cheese grated, reduced-fat 1/2 cup of salsa (recipe), optional Pico de Gallo 6 tbsp Greek yogurt fat-free kosher or sea salt as need 6 whole grain wrap or tortillas, 8 inch

Instructions 1. Preheat the oven to 300 degrees to warm the tortillas. When cooking the ingredients, stack tortillas, seal in foil, and put on a baking sheet to warm for 15 minutes. 2. Put the spinach in a foods processor and rotate until it's finely diced, or dice the leaves with a knife. Heat a big skillet over medium-high heat, then add the black beans and spinach. Heat for 3 minutes, or until spinach is wilted. 3. Distribute the spinach and bean mixture equally in the center of the wraps (leaving about 2" on one end for folding), 1/4 cup rice to each cover, lettuce, cheese, salsa, and Greek yogurt evenly across wraps. On the sides, fold the wraps over and under.

Nutrition Information Serving: 1wrap | Calories: 282kcal | Carbohydrates: 50g | Proteins: 13g | Fat: 5g | Cholesterol: 3mg | Sodium: 560mg | Fiber: 5g | Sugar: 3g |

263.SHEET PAN ZUCCHINI PARMESAN prep time: 15 MINUTES cook time: 25 MINUTES total time: 40 MINUTES

INGREDIENTS: 1 cup of Panko* 1/3 cups of freshly grated Parmesan cheese Kosher salt and freshly ground black pepper, as need 2 zucchinis, thinly sliced to 1/4-inch thick rounds 1/3 cup of all-purpose flour 2 large eggs, beaten 1/2 cup of marinara sauce 1/2 cup of mozzarella pearls, drained 2 tbsp chopped fresh parsley leaves*

DIRECTIONS: 1. Preheat the oven to 400 degrees Fahrenheit. Cover a baking sheet with nonstick spray or lightly oil it. 2. Combine Panko and Parmesan in a large mixing bowl; season with salt and pepper as required. Remove from the equation. 3. Dredge zucchini rounds in flour and dip in eggs, and then dredge in Panko mixture, pressing to cover in batches. 4. Place the zucchini in a singles layer on the baking sheet that has been packed. Place in the oven and bake for 18-20 minutes, or until soft and golden brown. 5. Marinara sauce and mozzarella cheese are served on top. 6. Then broil for another 2-3 minutes, or until the cheese is fully melted. 7. If needed, garnish with parsley before serving.

264.ONE PAN HONEY GARLIC CHICKEN AND VEGGIES prep time: 10 MINUTES cook time: 35 MINUTES total time: 45 MINUTES

INGREDIENTS: 3 tbsp olive oil, divided 2 tbsp unsalted butter, melted 2 tbsp honey 2 tbsp brown sugar 1 tbsp Dijon mustard 3 cloves garlic, minced 1/2 tsp dried oregano 1/2 tsp dried basil Kosher salt, freshly ground black pepper, as need 16 ounces baby red potatoes, halved 4 boneless, skinless chicken breasts 24 ounces broccoli florets* 2 tbsp chopped fresh parsley leave

DIRECTIONS: 1. Preheat the oven to 400 degrees Fahrenheit. Cover a baking sheet with nonstick spray or lightly oil it. 2. 2 tbsp olive oil, butter, honey, brown sugar, Dijon, garlic, oregano, and basil in a small bowl; season with salt and pepper as

required. Remove from the equation. 3. Place the potatoes in a singles layer on the baking sheet that has been prepared. Season with salt, pepper as needed and drizzle with the remaining 1 tbsp olive oil. Brush each chicken breast with the honey mixture and arrange in a single sheet. 4. Place the chicken in the oven and roast for around 25-30 minutes and until it reaches an internal temperatures of 165 F. During the last 10 minutes of preparation, add the broccoli. Then broil for 23 minutes, or until mildly charred and caramelized. 5. If needed, garnish with parsley before serving.

265.POT ROAST WITH WINTER ROOT VEGETABLES INGREDIENTS 2 tsp chopped fresh thyme 2 tsp Hungarian sweet paprika 2 tsp coarse kosher salt 2 tsp freshly ground black pepper 1 tsp dry mustard 1 tsp (packed) golden brown sugar 1 4-pound boneless grass-fed beef chuck roast, tied 6 ounces slab bacon, cut crosswise into 1/4-inch-thick slices, then into 1x1/2-inch rectangles 2 cups of dry red wine 1/2 cup of low-salt chicken broth 2 large onions, thinly sliced 12 small shallots, peeled 12 garlic cloves, peeled 3 bay leaves 4 large carrots (about 1 pound), peeled, cut into 1-inch pieces 3 medium parsnips (about 12 ounces), peeled, cut into 1-inch pieces 1 small celery root, peeled, cut into 1-inch cubes

PREPARATION

1. Preheat the oven to 350 degrees Fahrenheit. In a shallow mixing bowl and combine the first six ingredients. Rub the spice mixture all over the meat. 2. In a heavy large ovenproof kettle, cook bacon until browned and finely crisped over medium heat. Switch the bacon to paper towels to rinse using a slotted spoon. Remove all but 2 tablespoons of drippings from the pot. Raise the temperature to medium-high. Cook until the beef is browned on both sides, about 12 minutes. Place the beef on a tray. Bring red wine to a boils in the pot, brushing off any browned parts. Boil for 5 minutes and or until the liquid has been reduced to 1/2 cup. Add the broth and bacon to the pot. Place the beef on tops of the bacon. Surround the beef with carrots, shallots, garlic, and bay leaves. 3. Cover the kettle, place it in the oven, and roast for 1 hour. Turn the beef over and whisk in the onions. Cover and continue to roast for another hour, adding 1/4 cup of water if necessary. Place the beef on a tray. Stir in the onions, parsnips, and celery to coat. Place the beef on tops of the vegetables, cover, and roast for another 45 minutes or until the beef and vegetables are tender. Place the beef on a serving platter. Remove the fat from the sauce's crust. Season sauce with salt, pepper as needed. Serve the beef with the gravy.

266.ROASTED RADISHES WITH SOY AND HONEY VINEGARETTE Ingredients For Roasting the Radishes 3 bunches Fresh radishes a drizzle of Extra virgin olive oil salt for seasoning Soy Sauce Dressing

1/2 cup of Soy Sauce 1-2 tbsp Honey 1 tsp sesame oil a splashes of rice wine vinegar 3 tbsp toasted sesame seeds 4 sprigs Chopped scallions for garnish a dashes of white pepper

Directions 1. Preheat the oven to 400 degrees Fahrenheit. 2. Remove the radishes' ends and quarter them (halve if they are small). 3. Coat radishes in olive oil and season with salt in a roasting pan. Roast them for 20 minutes at 400 degrees Fahrenheit. 4. Whisk together all of the soy sauce dressing ingredients, including the sesame seeds (except the scallions), in one bowl. 5. Dress the roaste radishes with the soy sauce dressing after 20 minutes of roasting and coat the radishes well. Return into a oven for another 10 minutes of roasting. 6. Before serving, toss the final product with the sliced scallions and set aside for 10-15 minutes . Take pleasure in it!

267.SKILLET SALMON WITH TOMATO QUINOA INGREDIENTS 2tsp canola oil 3cloves garlic, finely chopped 1 cup of cooked quinoa 3/4 cup of canned diced tomatoes 1/4tsp paprika Salt Pepper 1 cup of loosely packed baby spinach

2tbsp fresh basil, chopped 1salmon filet (3 ounces, skin removed)

DIRECTIONS 1. Preheat the oven to 425 degrees Fahrenheit. 2. Heat oil in a shallow ovenproof skillet over medium heat. Cook, stirring constantly, for 1 minute, or until garlic is fragrant. Combine the quinoa, onions, and paprika in a mixing bowl. Salt and pepper to taste. Cook, stirring constantly, until thoroughly cooked. Stir in the spinach and basil to wilt them. 3. Season the salmon with a generous amount of salt and pepper. On top of the quinoa mixture, position the salmon. Transfer to oven and roast for 8 to 12 minutes for medium rare, and 12 to 18 minutes for well cooked (the thicker your fillets, the longer it will take). 4. Allow leftovers to cool fully before storing in the refrigerator in an airtight bag.

NUTRITION PER SERVING 503 calories, 18 g fats (2 g saturated), 54 g carbs, 6 g sugar, 10 g fiber, 30 g protein

268.SALMON SOBA NOODLE BOWL WITH MISO MUSHROOMS Prep Time: 10 mins Cook Time: 20 mins Total Time: 30 mins

INGREDIENTS 2 fillets salmon or trout 10 g butter 10-12 pcs shiitake mushrooms- dried or fresh pre-soak your mushrooms overnight if using dried mushrooms 1 tsp freshly minced ginger 2 cloves crushed garlic 80 g soba noodles 80 g edamame beans- de-shelled

Miso Dressing 30 g miso paste ½ tbsp cooking sake or mirin 1 tsp brown sugar or maple syrup or honey 1 tbsp rice wine vinegar 1/2 tbsp sesame oil

Garnish with… 2 tsp toasted black & white sesame seeds 1 handful chopped spring onions/scallion

INSTRUCTIONS 1. Bring the salmon to room temperature before serving. Heat a nonstick pan with a little oil over medium high heat. Cook the salmon fillets skin-side up in a hot pan for 4 minutes, then turn and cooks for another 3 minutes, just until the skin is crisp. 2. Meanwhile, start boiling a pot of salted water. If using soaked shiitake mushrooms, I like to cook the soba noodles in the soaking liquid for added umami flavor. Simmer for 6 minutes after adding the soba noodles (or according to packet instructions). Put aside after draining and rinsing in cold water. 3. Remove the tough stem from the shiitake mushrooms and slice them thinly. Using a paper towel, absorb the extra moisture. 4. Remove the salmon from the heat, set it aside to cool. In the same skillet, melt the butter and stir in the sliced mushrooms, thawed edamame, ginger, and garlic. 5-6 minutes on medium sun, until fragrant and the mushrooms have shrunk slightly. 5. When the mushrooms are frying, whisk together the miso dressing ingredients in a small bowl until smooth. 6. When the mushrooms are finished, remove them from the heat and add the soba noodles to the pan, along with the miso seasoning. Toss the noodles in the light coating of oil until they are evenly covered. 7. Toss the noodles in two plates, then tear the salmon into chunks and combine with the noodles. 8. Toasted sesame seeds and new spring onions are sprinkled on top. 9. Hot or at room temperature is fine.

NUTRITION Calories: 501 kcal, Carbs: 39.2g | Fat: 23.2g | Protein: 31.2g

269.HEALTHY ONE-POT CHICKEN CHILI Prep Time: 15 mins Cook Time: 15 mins Total Time: 30 mins

INGREDIENTS 3 TB olive oil 2 medium onions, roughly chopped 6 garlic cloves, roughly chopped 4 bell peppers, mixed colors, seeded/roughly chopped 2 1/2 tsp kosher salt 2 1/2 tsp chili powder 2 tsp granulated sugar 2 tsp ground cumin 1 tsp paprika 2 cans (28 oz. every) crushed tomatoes, with all juices 1 whole, cooked rotisserie chicken, meat shredded 2 cups of good quality chicken broth Optional for Serving: chopped cilantro or parsley, shredded cheese, corn tortilla chips

INSTRUCTIONS 1. Heat the oil in a big Dutch oven or heavy pot until it is very hot. Toss in the onions and garlic. 3 minutes on medium-high heat, stirring constantly until tender. On medium-high heat, mix in bell peppers, cinnamon, chili powder, sugar, cumin, and paprika for 2 minutes. 2. Stir in the crushed tomatoes with juices, shredded chicken, and broth over high heat. Get the water to a rapid boil. Cover and reduces heat to a low simmer for 10 minutes. 3. When required, serve with complimentary toppings. Chili can be kept refrigerated for many days if kept properly sealed. (In particular, the

taste improves dramatically the next day.)

NOTES Try substituting fried, shredded turkey for the chicken. Alternatively, a pound of ground meat (turkey, beef, or sausage) may be easily cooked and used as the main protein. For using cooked ground beef, beef broth may be substituted for chicken broth. We like to use fire roasted tomatoes wherever possible because they add an additional layer of flavor. Add your favorite beans: chickpeas, black beans, or Northern beans are all good options. Serve with honey cornbread or freshly baked brown rice as a dipping sauce. Please come back, rate this recipe if you liked it

NUTRITION Calories Per Serving: 144% DAILY VALUE9%Total Fat 7.3g5%Cholesterol 14.4mg34%Sodium 774.8mg5%Total Carbohydrate 14.4g13%DietaryFiber 3.7gSugars 8.4g14%Protein 7.2g17% Calcium 50.5mg11%Iron 2mg

270. BACON WRAPPED PORK TENDERLOIN WITH APPLE ONION RELISH prep time: 15 MINUTES cook time: 35 MINUTES total time: 50 MINUTES

INGREDIENTS 1 (1.5 Pound) Pork Tenderloin

3 Tbsp Dijon Mustard 4 Tbsp Brown Sugar 1 Tsp Smoked Paprika Black Pepper 6 Thin Slices Bacon APPLE ONION RELISH: 2 TspOlive Oil 2 Apples, Peeled, Cored, & Finely Chopped 1 Cup of Finely Chopped Onion 1/2 Finely Chopped Jalapeno 1 Tsp Grated Fresh Ginger 2 TspApple Cider Vinegar 1/2 Cup of Dark Brown Sugar 3 Tbsp Finely Chopped Parsley

INSTRUCTIONS 1. Preheat a oven to 400 degrees Fahrenheit and line a roasting pan with foil. 2. Remove the tenderloin's silver skin and trim away any excess fat. 3. Rub the loin with mustard, then season with brown sugar, paprika, and black pepper. 4. Wrap the bacon across the loin from one end to the other, overlapping each slice sufficiently to fully cover it. 5. Roast the loin for 35–40 minutes, or before a thermometer placed in the middle reads 155°F. 6. Allow a loin to rest for 10 minutes after wrapping it in foil. 7. Heat the olive oil in a saucepan over medium heat as the loin roasts, then add the onion and apple. 8. Cooks, stirring often, for around 10 minutes, or until the onions and apples are tender. 9. Stir in the remaining relish ingredients and simmer for another 15 to 20 minutes, or until the relish has thickened. 10. Place the relish in a small bowl and set aside to cool. 11. Break the tenderloin into 3/4-inch slices and serve with the apple relish after it has rested.

271)EASY SAUTEED KALE Prep Time: 5 mins Cook Time: 5 mins Total Time: 10 mins Yield: 6

INGREDIENTS ● ● ● ● ● ●

10-ounce bag of chopped kale (roughly 5 cups of) ¼ cup of water 2 Tbsp nutritional yeast 2 tsp. garlic powder Juice of half a lemon Salt as need (optional)

INSTRUCTIONS 1. Turn on a nonstick skillet. 2. Add the kale to the pan, then add the water to cook it. Cooking the kale until it turns light orange. You can cook the kale in batches if you don't have a big enough skillet. Divide the water for each batch similarly. 3. Cook the kale, tossing it with the nutritional yeast and garlic powder. Drizzle with lemon juice and eat. 4. Try these toppings on your kale: Organic Parmesan, Garlic Lemon Tahini Sauce, Lemon Wedges, Red Pepper Flakes.

Nutrition info Serves 6 Calories Per Serving: 19 Total Fat 0.2g Cholesterol 0mg Sodium 8mg Total Carbohydrate 3.7g Dietary Fiber 0.9g Sugars 0.8g Protein 1.5g Vitamin C 23.9mg Calcium 22mg Iron 0.3mg

272)PANNA COTTA WITH BERRY SAUCE Prep Time: 4 hours 5 mins Cook Time: 15 mins Total Time: 4 hours 20 mins Servings: 6 dessert cups of

Ingredients Ingredients for Panna Cotta: ● ● ● ● ● ● ●

1 cup of whole milk 2 ½ tsp unflavored gelatin 2 cups of heavy whipping cream ½ cup of + 1 Tbsp sugar Pinch salt 1 tsp vanilla extract 1 cup of sour cream

Ingredients for Berry Sauce: ● 2 cups of berries divided ● 3 Tbsp granulated sugar ● ½ Tbsp lemon juice

Instructions How to Make Panna Cotta: 1. When the sauce is cold, sprinkle 1 cup of milk on top of the gelatin. Let stand 3-5 mins, or until softened. Switch heat up to medium/low and cook slowly for around 5 mins (do not boil). 2. Add 2 cups of strong whipping cream, ½ cup of + 1 Tbsp sugar, 1 tsp vanilla and a pinch of salt. Continue swirling the mixture for another five mins to get sugar dissolved (do not boil). Let it cool off for 5 mins. 3. Using a medium cup of to mix sour cream. Whisk in the warm milk. Divide it in 8 ramekins. Keep refrigerated until completely set.

How to Make Berry Sauce:

1. In a shallow saucepan, mix 1 cup of fruit, ½ Tbsp lemon juice and 3 Tbsp sugar. Bring to a low boil and simmer 4-5 mins. 2. Add remaining 1 cup of fresh berries and mix well. Spoon it on the warm desserts or use sweet syrup to warm the cold desserts.

Nutrition info ● Panna Cotta with Berry Sauce

Amount Per Serving Calories 494 Fat 38g Cholesterol 132mg Sodium 82mg Potassium 195mg Carbohydrates 34g Fiber 1g Sugar 30g Protein 5g Calcium 144mg Iron 0.2mg

273)GORGONZOLA MASCARPONE CROSTINI WITH FRESH FIGS Yields: Makes 25 crostini

Ingredients ● 1 baguette, sliced ● 3-4 fresh figs, sliced into half-moons ● 1 cup of gorgonzola crumbles

● ½ cup of mascarpone cheese ● 1 cup of baby arugula ● Barons Market Fig Balsamic Vinegar, for drizzling

Directions 1. Heat the oven to 350°F. 2. Spread bread slices on a baking dish. Bake until light brown. Set aside to chill. 3. In a little bowl, combine mascarpone and Gorgonzola. Spread every slice with a generous spoonful of cheese and finish with an arugula leaf and fig slice. Drizzle with balsamic vinegar and serve.

274)OPEN FACE SANDWICHES Yield: Makes 4

Ingredients ● ● ● ● ● ● ●

7 large eggs ¼ cup of mayonnaise, add more for spreading 2 tsp Dijon mustard ½ tsp salt ¼ tsp freshly ground pepper 4 slices sandwich bread Sliced ham, lettuce, cherry tomatoes, pickles, and grated carrot, sliced olives, peas, bell pepper for toppings

Directions 1. Place eggs in a saucepan with water. Stir, then simmer for 2 mins. Let it sit 10 mins without the cover. Place eggs in cold water to avoid the frying. Peel shells. 2. Place two eggs in a pan. Put aside four eyes, and put the remaining

slices in a bowl. Add eggs to bowl, and mash with fork. Stir in mayonnaise, vinegar, salt, and pepper. 3. Spread a thinly layer of mayonnaise over every slice of bread. Cover bread with egg salad, or layer ham. Using the egg-yolk strips, egg salad, and remaining toppings, if requested. Serve instantly.

275)SPICY BROWN MUSTARD CHICKEN Prep: 15 mins Cook: 1 hr Total: 1 hr 15 mins Servings: 4

Ingredients ● ● ● ● ● ● ●

4 skinless, boneless chicken breast halves ½ cup of spicy brown mustard ½ cup of Italian seasoned bread crumbs ¼ cup of butter, melted 2 tbsp lemon juice 2 tbsp water Paprika as need

Directions 1. Heat oven to 350F. Heat a baking bowl. 2. Brush the chicken on every sides with the mustard. Place bread crumbs in bowl. Press the chicken onto the bread crumbs uniformly. Arrange the chicken in the cooked oven. 3. In a bowl, mix the sugar, lemon juice, and water. Roll each chicken breast in the marinade mixture. Pour the excess mixture over the

breasts. 4. Bake at 450 degrees for 45 mins. Turn on, stir, and bake for 15 mins.

Nutrition info Per Serving: 324 calories; protein 28.8g; carbohydrates 13.5g; fat 17.2g; cholesterol 97.9mg; sodium 793.8mg.

276)HERB-ROASTED BONELESS LEG OF LAMB Hands-On: 20 mins Total: 3 hrs Yield: Makes 4 to 6 servings

Ingredients ● ● ● ● ● ● ● ● ● ● ●

1 (5-lb.) boneless leg of lamb, rolled and tied 3 ½ tsp kosher salt, divided 2 tsp freshly ground black pepper, divided ¼ cup of loosely packed fresh rosemary leaves ⅔ cup of loosely packed fresh flat-leaf parsley leaves ¼ cup of loosely packed fresh thyme leaves 2 shallots, coarsely chopped 6 garlic cloves 1 tbsp fresh lemon juice 10 tbsp olive oil, divided 2 pounds small new potatoes

Directions 1. Rub salt into lamb. salt and 1 tsp. pepper; let stand 1 hour. 2. Pulse food processor 4 to 5 times or until finely chopped. Add the parsley and next four ingredients and pulse to finely cut. Add 6 Tbsp. Drizzle olive oil and pulse until smooth, scraping down sides as needed. Rub mixture over lamb; put in a large roasting pan. Let stand

3. 4.

5. 6.

30 mins. Bake at 450°. Put in potatoes and remaining tsp. salt, 1 tsp. pepper, and 4 Tbsp. oil, put potatoes around lamb in skillet. Bake for an hour or until a meat thermometer inserted into the thickest section reads 125° (rare). Let lamb rest, cover with foil, and let stand 15 mins before slicing. Dice half of the lamb and put it in a 2 (2-cup of) section in your storage tub. Serve lamb and potatoes with juices. Peel the middle of the potatoes for a pretty show.

277)BALSAMIC ROASTED CARROTS AND BABY ONIONS Prep: 10 mins Cook: 50 mins Servings: 8

INGREDIENTS ● ● ● ● ●

2 bunches baby (Dutch) carrots, scrubbed, ends trimmed to 3cm 16 small (60g each) white onions, peeled, halved 1 tbsp extra virgin olive oil 45g (1/4 cup of, lightly packed) brown sugar 2 tbsp balsamic vinegar

METHOD 1. Heat the oven to 190°C. Cover a baking sheet with non-stick material. 2. Place the vegetables, onion and oil in a big bowl and blend well. Arrange the carrots and onions in a single layer. Bake for 20 mins or until tender. 3. Sprinkle a combination of sugar and vinegar over it. Roast at this temperature for about 30 mins. Season with salt and pepper.

RECIPE NOTES ● It takes one hour to cook the meal.

278)CRISPY SALMON WITH CREAMY SHIRATAKI NOODLES INGREDIENTS ● 2 (7-ounce) packages of Shirataki noodles, soaked in water ● 2 tbsp olive oil ● 2 pounds wild salmon fillet (about) with skin, cut into equal-sized small fillets. ● Salt and pepper ● 1 tbsp dried Basil ● Creamy avocado pesto ● Fresh parsley or lemon slices for garnish

INSTRUCTIONS

1. Bring 2-gallon pot of water to rapid boil. Meanwhile, drain the noodles. Rinse the noodles for about 10 seconds. Cook the noodles for two mins. Heat the noodles in a large skillet over medium-high heat. Cook and sometimes stir the noodles. Move the noodles to a bowl. 2. Heat the olive oil in the same skillet over the same heat environment. Place the fillets in the skillet, skin down. Season with salt, vinegar, and basil. Cook for 3 mins on the skin side, until browned. Season the salmon fillets on both sides with salt, pepper, and basil. Cook for 5 mins or until browned. When cooked salmon flakes but does not dry out in the middle. Move the bits of fish to a large tray, saving space for the noodles. 3. Spread the avocado pesto on the noodles. Combine well and put in the middle of the serving tray. Cover with parsley or lemon slices.

279) KETO PORK RINDS CRUSTED SALMON PATTIES | GLUTEN-FREE | NUT-FREE Prep Time: 15 Mins Cook Time: 15 Mins Total Time: 30 mins Yield: 8

INGREDIENTS Salmon Mixture: ● ● ● ● ● ● ● ●

Canned Salmon or Tuna (around 14-16oz) 80g Red Bell Pepper 60g Onions 3 eggs 1 tsp Salt ½ tsp Black Pepper Optional: 1 tsp Paprika Optional: You can add other low-carb veggies to the mix too!

● Oil for Frying

Dredging: ● ● ● ● ● ●

½ – 1 cup of Crushed Pork Rinds Dip (Asian Style sauce) 1 tbsp Soy Sauce / Tamari / Coconut Aminos 1 packet of True Lemon or 1 tbsp lemon juice ½ tsp Sesame Oil 1 tsp of Lakanto Monkfruit Sweetener

INSTRUCTIONS 1. Heat oil in a pan (medium heat). 2. Using bones from salmon while cooking the dish. 3. Mix salmon, red bell pepper, tomatoes, eggs, garlic, black pepper. Not over-mixing can lead to a more balanced texture. Shape patties from the mixture. You will speed up cooling by storing the liquid in the fridge for 20-30 mins. Dredge salmon in pork rinds; make sure it's properly coated. 4. Be sure to cook for 2-4 mins each hand. Cook in a mild to medium heat. 5. Enjoy.

280)CHICKEN QUESADILLAS Total: 40 min Prep: 20 min Cook: 20 min Yield: 6 servings

Ingredients ● ● ● ● ● ● ● ● ● ● ● ●

12 large flour tortillas 2 tbsp olive oil 2 ½ cups of grated cheese (Monterey Jack is the best) 2 pounds skinless chicken breasts Pico de Gallo, for serving, recipe follows Salt and pepper 2 tbsp Cajun seasoning mix 1 large onion, cutted in half and then into slices 1 seeded and sliced green bell pepper 1 red bell pepper, seeded and sliced 1 yellow bell pepper 12 tbsp butter, for frying

Pico de Gallo: ● ● ● ● ● ●

12 Roma tomatoes 3 yellow or red onions 2 cups of fresh cilantro leaves 2 to 3 jalapenos 1 lime Salt

Directions

1. Heat the oil in a pan with the high heat. Sprinkle chicken with salt, pepper and taco seasoning. Cook the chicken over medium heat, around 4 mins per hand. Dice the onion and mushrooms. Pause. 2. Add the remaining 1 tbsp olive oil to the skillet. Cook the onions and peppers until the peppers have some black spots, 3 to 4 mins. Leave put back. 3. Sizzle ½ tbsp of butter in a different pan. Then, lay a flour tortilla in the skillet. Then put shredded cheese on the bottom tortilla, and then place chicken and fried peppers on top. Cover with a little extra cheese and a second tortilla. 4. When the tortilla is look like golden on the first side, turn it over, and add another ½ tbsp of butter. Continously cooking until the second side is golden. Add all the tortillas and fillings. 5. Serve with tomato slices and salsa.

Pico de Gallo: ● Dice up comparable amounts of tomatoes and onions. Chop the cilantro. ● Now, slice 1 or 2 jalapenos. With a spoon, extract the seeds. Dice the jalapenos finely. If you want a hint of heat and jalapeno spice, but you don't want to start any flames. Now, mix all the ingredients together. ● Squeeze the juice from half a lime into the bowl. Sprinkle some salt, then stir together. The pico de gallo has a good flavor. Change the seasonings to make it more savory.

281)CHICKEN SATAY PREP TIME: 50 mins COOK TIME: 10 mins TOTAL TIME: 60 mins

INGREDIENTS

● ● ● ● ●

2 lbs. boneless chicken thigh and leg meat Bamboo skewers, soaked in cold water for 120 min 1 cucumber, cutted into small pieces 1 onion, quartered Oil, for basting

CHICKEN SATAY MARINADE: ● ● ● ● ● ● ● ● ●

3 tbsp oil 2 stalks lemongrass, white parts only 2 cloves garlic, peeled 6 small shallots or pearl onions, peeled 2 tsp turmeric powder 1 tsp coriander powder 1 tsp chili powder ½ tbsp salt or more as need 2 tbsp sugar or honey

INSTRUCTIONS 1. 2. 3. 4.

Cut the chicken into little cubes. Pause. Combine the ingredients in a food processor. Add water if needed. For the satay peanut dipping sauce, please click here. Combine the chicken and the marinade, blend well. Marinate the chicken for 6 hours or overnight. Thread several bits of chicken onto the bamboo skewers. 5. Using satay skewers to grill the chicken for 2-3 mins on either side until the meat is thoroughly cooked and charred. Brown and oil up while cooking. Serve cucumber and onions hot with peanut sauce.

Nutrition Information Serving Size: 6 people

Amount Per Serving Calories 263 Total Fat 14g

Saturated Fat 7g Cholesterol 144mg Sodium 727mg Carbohydrates 13g Fiber 2g Sugar 7g Protein 31g

282)CHICKEN CACCIATORE Prep Time: 15 mins Cook Time: 1 hour Total Time: 1 hour 15 mins Servings: 4

INGREDIENTS ● ● ● ● ● ● ● ● ● ●

1 tbsp olive oil , divided use 4 bone-in skin-on chicken thighs 1 ½ cups of thinly sliced bell peppers ½ cup of thinly sliced onion 1 cup of sliced mushrooms 2 tsp garlic minced ½ cup of kalamata olives pitted and halved ½ cup of white wine 15 ounce crushed tomatoes do not drain 8 ounce tomato sauce

● ● ● ●

2 tbsp tomato paste 1 tsp Italian seasoning Salt and pepper as need. 2 tbsp parsley chopped

INSTRUCTIONS 1. Heat the oven to 375 degrees. 2. Heat 2 tsp of olive over medium heat in a large deep skillet. Season the chicken generously with salt and pepper. 3. Put the chicken, skin side in the pan and cook for 5-6 mins or deep golden brown. 4. Cook on the other side until browned, 5-6 mins. 5. Remove the chicken and put on a plate. 6. Add the remaining olive oil tsp and onions, peppers and mushrooms. 7. Cook for 7-9 mins or until the vegetables have browned. Add garlic and olives. Cook 30 seconds. Salt and spice the vegetables 8. Add the wine to the pan and boil. Cook for 5 mins or until wine has halved. 9. Put onions, tomato sauce, tomato paste, Italian seasoning, salt and pepper. Stir once mixed. 10. Put the chicken in the pan over the tomato-vegetable mixture. Tomato mixture spoon over the chicken. 11. Place the pan in the oven. Bake 35 mins or before chicken. 12. Remove from the oven. Sprinkle with parsley, then serve.

NUTRITION info Calories: 445kcal | Carbohydrates: 16g | Fat: 30g | Cholesterol: 141mg | Sodium: 523mg | Potassium: 870mg | Fiber: 4g | Sugar: 9g | Iron: 2.9mg

283)SOLE WITH LEMON CREAM Yield: 4

Ingredients ● ● ● ● ● ● ● ● ●

2 tbsp butter 2 pounds sole fillets, cut to make 4 pieces ¾ tsp salt ¼ tsp fresh-ground black pepper ¼ cup of flour ¾ cup of heavy cream Grated zest of ½ lemon 1 tbsp lemon juice 2 tbsp chopped fresh parsley

Directions 1. In a frying pan, melt butter over low heat. Sprinkle with 1/2 tsp of salt and pepper. Staub the flour sole and shake off any waste. Place the sole and simmer for 2 mins. Turn and cook, about 2 mins longer. Break the pan's sole. 2. Add the milk and lemon zest. Bring to a boil and cook, around 2 mins, until thickened. Add 1⁄4 tsp of cinnamon, lemon juice, and parsley. Serve the fish sauce.

Notes: ● Other members of the flounder tribe, such as sand dab or fluke, will go well with the sauce, as will mild fish fillets such as trout, hake, or whiting.

284)CURRIED TILAPIA BROWN RICE BOWL Total Time: 10 mins Yield: 1 serving

Ingredients ● ● ● ● ● ● ● ● ●

1 tsp canola oil 1 carrot, diced 1 clove garlic, chopped ¼ cup of frozen peas 1 pounch of Chicken of the Tilapia Select Fillet in Yellow Curry Sauce. 1/8 tsp curry powder (optional) 1 cup of cooked hot brown rice Fresh mint (optional) 2 radishes, sliced (optional)

Instructions 1. Heat oil medium-high in a 10-inch non-stick skillet. Add carrot and cook 3 mins. 2. Add garlic and stir for 1 minute. 3. Add peas, tilapia. Add 1⁄4 cup warm water to the Tilapia pouch and swish to get all the tasty sauce and pour into the oven. If needed, add curry powder. Cook until the peas are thawed, about 3 mins. 4. Pour over rice and mint and radishes, if desired.

285)FLUFFY MICROWAVE SCRAMBLED EGGS Prep: 5 mins Cook: 5 mins Total: 10 mins

Servings: 2 Yield: 2 servings

Ingredients ● 4 eggs ● ¼ cup of milk ● ⅛ tsp salt

Directions 1. Break eggs into a microwave-proof bowl. Add salt and milk; combine well. 2. Pop the bowl into the stove and cook for 30 seconds. Remove the mug, beat the eggs very well, scrape the bowl sides and return to the microwave for another 30 seconds. Repeat this sequence, stirring for 2 1⁄2 mins after 30 seconds. Stop until eggs have the perfect consistency.

Nutrition info Per Serve: 141 calories; carbohydrates 2.1g; fat 9.3g; cholesterol 329.8mg; sodium 281mg

286)CAESAR EGG SALAD LETTUCE WRAPS – LOW CARB, GLUTEN FREE Yield: 4 Servings

INGREDIENTS ● ● ● ● ● ●

6 large hard-boiled eggs, peeled and chopped 3 tbsp creamy caesar dressing 3 tbsp mayonnaise ½ cup of Parmesan cheese, shredded, divided Cracked black pepper, as need 4 large romaine lettuce leaves

INSTRUCTIONS 1. Combine diced eggs, creamy caesar sauce, mayonnaise, 1⁄4 cup of Parmesan cheese and crushed black pepper. 2. Spoon on roman leaves and top with remaining Parmesan cheese

NUTRITION Calories: 254; Fat: 22g; Carbohydrates: 2.75g; Protein: 13.5g

287)CHICKEN LASAGNA PREP TIME: 45 mins COOK TIME: 1 hour TOTAL TIME: 1 hour 45 mins SERVINGS: 15 servings

Ingredients ● ● ● ● ● ● ● ●

12 lasagna noodles cooked and cooled 4 cups of cooked chicken 3 cups of vegetables cooked 10 oz chopped spinach defrosted and squeezed dry 2 cups of cottage cheese or ricotta cheese 2 eggs 2 tbsp parsley 4 cups of mozzarella divided

● 2/3 cup of shredded parmesan cheese divided

Sauce ● ● ● ● ● ● ● ● ●

1/3 cup of butter 1 onion diced 2 cloves garlic minced 1/4 cup of flour 2 cups of milk 2 cups of chicken broth 4 oz cream cheese 1 tsp dried basil ½ tsp oregano

Instructions Heat the oven to 350°F.

Sauce 1. Melt butter, onion and garlic over medium to low heat. Cook until softened, about 3 mins. Add flour, cook 1-2 mins. 2. Lower the heat. Combine milk, broth. Add a small quantity to thicken at a time. The paste would become very dense, adding a little liquid at a time before smooth. 3. Add all the liquid, stir in cream cheese until melted. 4. Take out from heat and add 1/3 cup of parmesan, 1 cup of mozzarella, dried basil and oregano.

Assembly 1. Combine cheese, milk, parsley, spinach. Pause. 2. Layer 4 pasta, gravy, cooked vegetables, and half chicken in a 9x13 pan. Sprinkle 1⁄2 mozza, 1⁄4 cup of parmesan, and 1/3 sauce. 3. Add pasta, ham, cottage cheese combination, sauce. Noodles and sauce top. Cover for 40 mins. 4. Uncover, cheese and bake 20-30 mins more.

Recipe Notes

● I use broccoli and carrots for cooked vegetables. Any mix of vegetables works like mushrooms, asparagus, bell peppers, or zucchini.

NUTRITION INFORMATION Calories: 411, Carbohydrates: 25g, Fat: 22g, Cholesterol: 102mg, Sodium: 614mg, Potassium: 414mg, Fiber: 1g, Sugar: 4g, Calcium: 329mg, Iron: 1.9mg

288)STICKY HONEY-SOY CHICKEN WINGS Total: 2 hr 25 min Prep: 10 min Inactive: 2 hr Cook: 15 min Yield: 6 to 8 servings

Ingredients ● ● ● ● ● ● ● ● ● ● ●

Kosher salt and freshly ground black pepper 2 tbsp extra-virgin olive oil 2 tbsp butter ½ cup of honey Sesame seeds, for garnish 2 pounds chicken wings 1 cup of low sodium soy sauce, 1 tbsp grated fresh ginger 2 tbsp chopped fresh cilantro leaves 2 cloves garlic, minced ½ lemon, juiced

Directions 1. Rinse chicken wings, dry pat. Remove tip and discard; split each wing in 2 parts. In a shallow bowl, put wings and pour over soy

sauce, ginger, cilantro, garlic and lemon juice. Marinate well, refrigerated, for 2 hours. 2. Marinade wings and pat dry; salt and pepper season. Melt butter in olive oil in a big, medium-high heat saute pan. When the butter finishes foaming, add the honey and chicken wings and fry for about 5 mins. Continue cooking the wings, sometimes turning over to cover them as the glaze decreases. Cook until wings are sticky and baked. Garnish and serve sesame seeds.

289)SKILLET CHICKEN WITH GRAPES AND CARAMELIZED ONIONS Prep Time: 15 mins Cook Time: 50 mins Yield: 4 servings

INGREDIENTS For the caramelized onions ● 2 tbsp butter ● 1 yellow onion, thinly sliced

For the chicken: ● ● ● ● ● ● ● ● ● ●

½ cup of flour ½ tsp salt ½ tsp chili powder ¼ tsp thyme ¼ tsp allspice 2 lbs. chicken thighs with skin (4-5) 2 tbsp oil ¾ cup of dry red wine ½ cup of chicken broth 2 cups of red California grapes

● Parsley for topping

INSTRUCTIONS 1. In a heavy pan, melt butter over medium-low heat to caramelize the onions. Cook onions for about 20 mins, stirring regularly. When the onions are a rich golden colour, remove and put aside. 2. Preheat oven to 400 degrees to make chicken. Combine rice, cinnamon, chili, thyme, allspice, and black pepper. Dredge each chicken in the flour mixture, shaking off the waste. 3. Heat oil over medium heat in the same pan as onions. Add every piece of chicken skin-side down and fried until golden brown for a few mins, flip and cook for a few mins. Switch to a plate (if it's not completely baked, that's good – it'll finish in the oven – it's just getting browned on the outside). 4. Turn the fire off and let oil cool off. Add the wine, it'll certainly bubble and sizzle! Attach broth and boil until somewhat thickened. Add the onions and the chicken to the pan and bake 20 mins. 5. Remove from the oven, add the strawberries, sauce and bake for another 5-10 mins. Serve with the green salad, bread, quinoa, rice, etc.

290)PEACHES N CREAM MOON MILK Prep Time: 10 MINS Servings: 2 SERVINGS

INGREDIENTS

● ● ● ● ●

3 cups of whole milk 3 peaches peeled and diced 1 tbsp honey or brown sugar 1/4 tsp almond extract 1/4 tsp ground cinnamon

INSTRUCTIONS 1. Combine milk and peaches in a broad saucepan and simmer. Simmer, whisk in honey, almond extract, and cinnamon. Longer 1-2 mins. 2. Transfer to blender, creamy puree. (See note) Cool 1-2 mins. Pour into two bottles, serve.

NOTES ● For protection, make sure to mix hot liquid with a towel over the tube.

291)MEATLESS GREEK STUFFED VEGETABLES (GEMISTA) Prep Time: 1 hr 15 mins Cook Time: 1 hr 15 mins Total Time: 2 hrs 30 mins Servings: 5

Ingredients ● 10 large vegetables (4 tomatoes, 3 sweet green peppers, 2 sweet red peppers, 1 eggplant)

● ● ● ● ● ● ● ● ● ● ● ● ● ● ● ●

¼ cup of olive oil ¼ cup of cup of raisins, roughly chopped ¼ cup of cup roasted pine nuts 2 onions, chopped 1 carrot, grated ½ cup of dry white wine or vegetable broth ½ cup of water 1 cup of chopped parsley 2 tbsp dried spearmint or mint (or 4 tbsp fresh) 2-3 tsp fine salt or as need 1 tsp ground cumin Freshly grated pepper as need 1 tbsp sugar 20 tbsp (2 per vegetable) long-grain rice Extra olive oil for the pan (about ¼ to ½ cup of) About two potatoes cut in small wedges

Instructions 1. Prepare the vegetables: find a pan that suits the vegetables well. I used a 12-inch round pan for the vegetables in the pictures. Rinse all vegetables, cut a slice from the top, and empty them with a small spoon or melon baller. Know which lid goes to which vegetable. 2. In a food processor, finely cut or process the insides of the peppers (white stuff without seeds), the interior of the eggplant, the carrot, and the onions, and put them in a bowl. Process tomatoes inside and reserve in another bowl. 3. Put olive oil in a wide pan and cook over medium/high heat. Add onions, carrot, eggplant and pepper flesh and cook for around 5-10 mins until soft. Add rice, wine, and water and simmer until almost all liquids are consumed. Turn off heat and add as need pureed tomatoes, raisins, pine nuts, parsley, mint, salt and pepper, cumin and sugar. Shake to mix. 4. Preheat to 410°F 5. Create the Gemista: cover the vegetables with the stuffing, leaving

one inch from the end, while the rice will puff up. Cover the holes with the potato wedges and fill the pan with water, around 1 inch thick. Add some extra olive oil and sprinkle salt over the potatoes. 6. Bake for 1 hour 15 mins. Cover with foil if the vegetables brown too much on top. Rest for 20 mins and serve feta cheese. 7. Eat!

Recreation notes ● Medium-sized vegetables perform better when rice is cooked more uniformly. ● Gemista served warmly or at room temperature. Feta cheese on the foot! ● Since this recipe takes some effort, I typically serve enough for at least 2 days

292)RATATOUILLE Prep Time: 20 mins Cook Time: 40 mins Total Time: 1 hour Yield: 4 serving

INGREDIENTS ● 2 pounds ripe red tomatoes

● 1 eggplant (1 pound), diced into ½-inch cubes ● 1 red, orange, or yellow bell pepper (8 ounces), cutted into ¾-inch

● ● ● ● ● ● ● ● ● ●

squares 1 zucchini (8 ounces), diced into ½-inch cubes 1 large yellow squash (8 ounces), diced into ½-inch cubes 5 tbsp + 1 tsp extra-virgin olive oil, divided ¾ tsp fine sea salt, divided, more as need 1 medium yellow onion, chopped 4 cloves garlic, pressed or minced ¼ cup of chopped fresh basil ¼ tsp red pepper flakes, or as need ¼ tsp dried oregano Freshly ground black pepper, as need

INSTRUCTIONS 1. Preheat oven to 425F with one rack in the middle of the oven and one in the upper third of the oven. Line two wide, rimmed baking sheets for quick clean-up, if needed. 2. To cook tomatoes, cut any woody cores with a knife. Then grate them into a bowl on a box grater's wide holes and chop any remaining tomato skin. Or, blitz the tomatoes in a food processor until a frothy pulp is broken. Pause. 3. Toss the diced eggplant with 2 tsp of olive oil on one baking sheet until lightly covered. Arrange the eggplant around the plate, brush with 1⁄4 tsp of salt and set aside. 4. Toss bell pepper, zucchini and yellow squash with 1 tbsp olive oil and 1⁄4 tsp salt on the other baking sheet. Arrange vegetables in one layer. Place the eggplant pan and the other vegetables on the top shelf. Set timer 15 mins. 5. Meanwhile, warm 2 tsp of olive oil in a big Dutch oven or mediumheat soup pot. Add onion, 1⁄4 tsp salt. Cook, stirring regularly, around 8 to 10 mins until tender and caramelizing on the edges. 6. Add the garlic, stir, and simmer for about 30 seconds. Add the tomatoes, then use a wooden spoon or strong silicone spatula to stir any brown bits at the bottom of the mixture. Reduce heat to mediumlow or, if necessary, hold a moderate simmer. 7. After 15 mins, remove all pans from the oven, stir and redistribute each material equally throughout the pans. Place the eggplant on the

top rack and other vegetables on the middle rack. 8. Bake until the eggplant is nice and golden on the edges (the eggplant will be done sooner than the rest). Take the eggplant from the oven and gently stir in the tomato sauce. 9. Let the squash and bell pepper pan keep baking until the peppers are caramelized, about 5-10 mins more. Move pan contents into the simmering sauce. Continue to cook for 5 more mins to meld the flavors. 10. Remove from heat the pot. Add 1 tsp olive oil, fresh basil, and red pepper flakes. Crumble the dried oregano into the container between your fingertips. Add salt (usually 1⁄4 more tsp) and black pepper as need. 11. Serve in bowls with a little olive oil, extra chopped basil or black pepper (all optional). Like other stews, the taste of this ratatouille increases as it cools. Next day it's much better heated. Ratatouille keeps in the refrigerator for 4 days or several months in the freezer

NOTES SERVING SUGGESTIONS: Perfect on its own, with crusty (potentially toasted) bread, Parmesan cheese spread on top, fried eggs or pasta.

Nutrition info Serving Size 1 generous serving Serves 4 Amount Per Serving Calories 290 Total Fat 18.7g Sodium 418.9mg Total Carbohydrate 30.7g Dietary Fiber 10.1g Sugars 16.8g

Protein 6g

293)LEBANESE TABBOULEH TIME: 30 mins

INGREDIENTS ● ● ● ● ● ●

¼ cup of fine bulgur wheat 1 small garlic clove, minced (optional) Juice of 2 large lemons, as need 3 cups of chopped fresh flat-leaf parsley (from 3 large bunches) ¼ cup of chopped fresh mint ½ pound ripe tomatoes, very finely chopped

● ● ● ●

1 bunch scallions, finely chopped Salt, preferably kosher salt, as need ¼ cup of extra virgin olive oil 1 romaine lettuce heart, leaves separated, washed and dried

PREPARATION 1. Put the bulgur in a wide bowl, cover with 1⁄2-inch water. Soak twenty mins until somewhat softened. Drain through a cheeseclothlined strainer and press the bulgur against the strainer to excess water. Toss the garlic, lemon juice, parsley, mint, onions, scallions, and salt in a wide dish. Leave for 2-3 hours at room temperature or in the refrigerator, so that the bulgur can begin to absorb liquid and swell. 2. Add grease, toss, taste, and change seasonings. Serve lettuce leaves.

294)CAPRESE STYLE PORTOBELLOS Ingredients ● ● ● ● ●

Large portobello mushroom caps, gills removed Cherry tomatoes, halved Shredded or fresh mozzarella Fresh basil Olive oil

Instructions 1. 2. 3. 4.

Heat the oven to 400 degrees. Line a foil sheet for quick washing. Clean each mushroom's caps and rims with olive oil. Half-slice cherry or grape tomatoes, put in a bowl, drizzle with olive oil, add chopped basil, salt and pepper. Let the flavors meld for a few mins. 5. Place the cheese on the bottom of the mushroom shell, spoon the basil tomato mixture and bake until melts and mushrooms are fried,

but not overcooked.

295)VEGETABLE COUSCOUS Yield: 4

Ingredients ● ● ● ● ● ● ● ● ● ● ● ● ● ● ●

¼ cup of cooking oil 1 large onion, cutted into thin slices 4 carrots, cutted into thin slices 1 fennel bulb, cored and cutted into 1-inch pieces 1 eggplant (¾ pound), cutted into ½-inch pieces 4 minced cloves garlic 1 jalapeño pepper, includes seeds and ribs, cut into thin slices ¼ cup of tomato paste 2 tsp ground coriander 1 ½ tsp caraway seeds 2 ¼ tsp salt ¼ tsp fresh-ground black pepper 5 ½ cups of water 15-ounce drained and rinsed chickpeas 1 1/3 cups of couscous

Directions 1. Heat oil with low heat in a large saucepan. Add cabbage, carrots,

fennel, garlic, and jalapeño. Cook, wrapped, about 10 mins to soften the vegetables. Tomato paste, coriander, caraway seeds, 2 salt tbsp, and black pepper. Cook 1 minute, stirring. 2. Add 3 1⁄2 cups of sugar, then simmer. Reduce heat and cook about 15 mins, uncovered, until vegetables are tender. Add chickpeas and cook 2 mins longer. 3. Meanwhile, in a medium saucepan, boil the remaining 2 cups of water. Add 1⁄4 tsp of salt and couscous. Cover. Cover. Remove the pot and let the couscous stand for 5 mins. Fluffing with a fork. Serve the broth over the couscous

296) SPICY GREEN SOUP Serves: 4 to 6

Ingredients ● ● ● ● ● ● ● ● ● ● ● ● ● ● ●

4 cups of water 3 medium garlic cloves 1¼ cup of firmly packed basil leaves 1¼ cup of firmly packed cilantro leaves and stems ¼ cup of mint leaves A thick peeled & sliced 2-inch piece of ginger 3 tbsp extra-virgin olive oil 2 small serrano chiles, stemmed ½ cup of sliced almonds 1 tsp sea salt Zest of 1 lemon 1 tbsp runny honey Lemon wedges, for serving Optional add-ins: Poached eggs, toasted almonds, shaved green onions, roasted mushrooms, white beans, soba noodles, or other roasted vegetables

Instructions 1. Bring the water to the boil. 2. Combine the garlic, mint, ginger, olive oil, chilies, basil, cilantro, almonds, salt, lemon zest and honey in a blender or food processor. Thinning with a few tsp of cold water and scratching down the sides along the way until the paste becomes as smooth as possible. Taste and change the paste as need heavy and spicy. 3. before serving, add the pasta to the water and whisk well. At this point, dial back the heat; you don't want it back to a boil, but you want it really hot. Taste and change the seasoning – salt or lemon juice squeeze. Ladle in bowls with your favorite accompaniment, and enjoy alone or with some of the recommended toppings.

297)FAVA BEANS WITH JASMINE RICE RECIPE

Prep Time: 10 mins Cook Time: 30 mins Total Time: 40 mins Servings: 4 servings

Ingredients ● ● ● ● ● ● ● ●

1 medium onion, chopped 4 garlic cloves, chopped 1 tbsp (or more) olive oil 3 sprigs thyme leaves, fresh ½ cups of Fava beans, shelled 1 cup of Jasmine rice ½ tsp salt 2 cups of (add more) chicken stock (homemade or a good-quality store-bought)

Instructions 1. Saute the onion and garlic in a big, medium-heat frying pan until the onions tend to soften and the mixture is fragrant. 2. Reduce heat to low and add Fava beans, rice jasmine, salt, and chicken stock. Cook, lid askew, until rice is soft. Keep adding chicken stock if needed. 3. When the rice is soft, reduce heat a little and cook until a golden crust appears on the rice rim. Control closely and don't burn rice. Add small quantities of chicken stock as needed. Using a spatula to search the rice rim. When golden, it raises effortlessly and stays together. 4. Makes four servings.

Recipe Notes ● When buying fresh Fava beans, pick firm, unmarked pods. With a hint of beans inside, the pods should be firm. Store fresh pods in a plastic bag and store in the refrigerator. New Fava Bean pods can refrigerate for 5-7 days.

298)PERSIAN SABZI POLO (HERB RICE WITH FAVA BEANS) Prep: 20 mins Cook: 55 mins Total: 1 hr 15 mins Servings:16 Yield: 16 servings

Ingredients ● ● ● ● ● ● ● ● ● ● ● ●

6 cups of water 4 cups of uncooked long-grain white rice 3 tbsp vegetable oil ½ cup of water 1 bunch fresh dill, chopped 1 bunch fresh parsley, chopped 1 bunch fresh cilantro, chopped 2 cups of fresh fava beans Ground turmeric as need Ground cinnamon as need 1 tsp salt 1 tsp pepper

Directions 1. Bring water to the boil in a big saucepan. Rinse rice in hot broth. Boil before rice rises to water surface. Drain rice and return to casserole. Remove oil and water. Mix dill, parsley, cilantro, fava beans, turmeric, salt and pepper. 2. Cook rice 5 mins over medium heat. 3. Reduce heat to low setting. Cover and cook 40-45 mins. Note: Crispy rice on the bottom of the pot after cooking is normal; it's delicious

Nutrition info Per Serving:

234 calories; protein 5.5g; carbohydrates 44.7g; fat 3.1g; sodium 214.1mg.

299)LEBANESE STUFFED GRAPE LEAVES Prep Time: 2 hours Cook Time: 1 hour 20 mins Total Time: 3 hours 20 mins Servings: 6

Ingredients ● ● ● ● ● ● ● ● ● ●

450g of grape leaves in brine 2 medium-sized potatoes 2 large bunches of parsley 8 medium-sized tomatoes 2-3 spring onions 1/3 of a onion or 1 shallot Small handful of mint leaves 1 ½ cups of short grain rice 2 lemons juiced 1 tbsp tomato concentrate

● ● ● ●

1 tbsp salt 1 tbsp 7 spice ½ cup of regular olive oil 1 cup of water

Instructions 1. For using fresh herbs, blanch and rinse for five mins in hot water. When using grape leaves, rinse them in cold water and drain. 2. Chop parsley, potatoes, mint and onions. Add a bowl 3. Add rice, salt, 7 spices, tomato concentrate, olive oil, and 1 lemon juice and mix well. 4. Peel all the potatoes, slice into 1 cm thick and place at the bottom of the pot. 5. Prepare the work area with one tray to roll the grape leaves next to the mixture and pot 6. Lay one grape leaf on the plate, cut any stems 7. Put 1 tbsp of mixture in the center of grape leaf and tuck in edges. Roll tightly and softly in cigar form. Adapt the mixture based on the leaf size 8. Stack the leaves in layers. If you have so much liquid dump some on the stacked leaves using a fine sieve 9. Leave about 5cm of space atop the pot as the grape leaves extend when cooked 10. When you finish rolling the grape leaves, add half a tbsp of salt and 7 spices to 1 cup of sugar, and half a lemon juice. Taste the brine as it defines the dish's total acidity 11. Press the grape leaves with a one-size durable plate or lid bigger than the jar. Pour on the brine and transform medium heat 12. Lower heat after 20 mins, remove the plate/lid. Taste the surface brine and change salt/lemon amounts as appropriate. Cook at lowest heat for another hour. 13. Taste one grape leaf before turning off to make sure the leaves are well finished 14. Turn the dish onto a large spectacle platter. Serve wet or cool.

300)MINESTRONE SOUP Total: 45 min Prep: 15 min Cook: 30 min Yield: 6 servings

Ingredients ● ● ● ● ● ● ● ● ● ● ● ● ● ● ● ●

2 tbsp extra-virgin olive oil 1 large onion, diced 4 minced cloves garlic 2 stalks diced celery 1 large diced carrot 1/3 pound green beans, trimmed and cutted into ½-inch pieces (about 1 ½ cups of) 1 tsp dried oregano 1 tsp dried basil Kosher salt and freshly ground pepper 1 28-ounce can no-salt-added diced tomatoes 1 14-ounce can crushed tomatoes 6 cups of low sodium chicken broth 1 15-ounce can low sodium kidney beans, drained and rinsed 1 cup of elbow pasta 1/3 cup of grated parmesan cheese 2 tbsp chopped fresh basil

Directions 1. Heat oil in a big pot over medium-high heat. Cook onion until translucent, about 4 mins. Add garlic, cook 30 seconds. Add the

celery and carrot and simmer until they soften, about 5 mins. Add green beans, dried oregano and basil, 3⁄4 tsp salt and pepper as need; simmer for 3 mins. Add the diced and pounded tomatoes and chicken broth to the pot and simmer. Reduce heat to medium-low, cook 10 mins. Add beans and the pasta and cook until pasta and vegetables are tender, about 10 mins. Salt season. Ladle in bowls and cover with parmesan basil.

301)EASY LEMON ORZO FAUX RISOTTO Ingredients ● ● ● ● ● ● ● ● ● ● ●

2 tbsp butter 1 tsp olive oil 1 cup of diced onion 16-ounce DeLallo organic whole wheat orzo pasta 4-5 cups of chicken or vegetable broth 1 (32-ounce) box or can and 1 (15-ounce) can Zest of 2 lemons divided Juice from 1 lemon or ¼ cup of ¾ tsp kosher salt or as need ½ tsp freshly ground black pepper or as need ½ cup of grated parmesan cheese ¼ cup of chopped Italian parsley

Directions 1. Melt the butter and the olive oil in a skillet. Place the onion and cook it for 4-5 mins before it becomes soft and translucent. If the onion starts to brown, turn down the heat. 2. Stir in the orzo to the onions. Add enough broth to cover the spaghetti, and gently whisk, then bring to a low boil, and simmer until just bubbling. Stir periodically, until about 10 mins have elapsed. Add the half a lemon to the risotto and begin adding ½ cup of broth at a time, stirring regularly, until consumed and the pasta is

al dente, about 30 mins. 3. Season with kosher salt and ground black pepper and stir in the parmesan cheese. Sprinkle with the Italian parsley and lemon zest.

302)TOMATO SALAD WITH FETA, OLIVES & MINT Servings: 6

Ingredients ● ● ● ● ● ● ● ● ● ● ●

6 oz. feta cheese ¼ cup of chopped fresh mint, plus sprigs for garnish 4 large ripe tomatoes, cut into ¼-inch slices Kosher salt ½ lb. cucumber, peeled, seeded, and cut into small dice ½ lb. bite-size tomatoes (cherry, pear, or grape) in assorted colors, halved ½ cup of niçoise or kalamata olives (about 15), pitted and halved ¼ cup of extra-virgin olive oil ½ tsp. grated lemon zest 4 tsp. fresh lemon juice Freshly ground black pepper

Preparation 1. Crumble the feta into a shallow bowl. Add the chopped mint and toss. 2. Season the tomato slices with salt and serve them in an alternating pattern. Sprinkle cucumber over the tomato slices. Season tomatoes with salt and sprinkle them over cucumber. Sprinkle olives on top. 3. In a small bowl blend the olive oil, lemon zest, and lemon juice. Add salt and pepper as need. Drizzle the vinaigrette over the salad. 4. Sprinkle the feta on the salad, garnish with the mint sprigs, and eat.

303)ARUGULA SALAD PREP: 10 mins COOK: 0 mins TOTAL: 10 mins SERVINGS: 6 servings

Ingredients FOR THE ARUGULA SALAD: ● ● ● ●

5 ounces arugula about 5 cups of 4 medium carrots shaved into ribbons or 1 cup of grated carrots 1 pint cherry tomatoes halved ⅓ cup of large Parmesan cheese shavings see pictures—don’t skip this, and the better the quality of the cheese, the better the salad! I like to shave mine right off of the block with a vegetable peeler ● 3 tbsp chopped sunflower seeds of choice—toasted and chopped walnuts pecans, and pistachios are all delicious ● 1 tbsp chopped mild fresh herbs of choice such as chives, parsley, or tarragon

FOR THE DRESSING: ● ● ● ●

2 tbsp freshly squeezed lemon juice about ½ medium lemon 1 tbsp balsamic vinegar 2 tbsp extra-virgin olive oil ½ tsp kosher salt

Instructions 1. 2. 3. 4.

Put the salad vegetables in a large bowl. Mix the ingredients together in a small bowl or big mixing cup. Add some olive oil to arugula, then toss to blend. Cover with Parmesan and any desired nuts or herbs. Give instantly with a drizzle of extra dressing.

Nutrition SERVING: 1

CALORIES: 122kcal CARBOHYDRATES: 9g PROTEIN: 4g FAT: 8g CHOLESTEROL: 3mg FIBER: 2g SUGAR: 5g

304)TOMATO FETA SALAD Total: 20 min Prep: 20 min Yield: 12 servings

Ingredients ● ● ● ● ● ● ● ● ●

4 pints grape tomatoes, red or mixed colors 1 ½ cups of small-diced red onion (2 onions) ¼ cup of good white wine vinegar 6 tbsp good olive oil 1 tbsp kosher salt 1 tsp freshly ground black pepper ¼ cup of chopped fresh basil leaves ¼ cup of chopped fresh parsley leaves 1 ½ pounds feta cheese

Directions 1. Cut the tomatoes in the half and put them in a bowl. Add the cabbage, mustard, olive oil, salt, pepper, basil, and parsley. Crumble the feta in ½ to ¾ inch cubes. Fold it in and cook at room temperature.

305)PORK FILLET WITH GREEN VEGETABLE SALAD Prep Time: 20 Mins Cooking Time: 6 Mins Serves: 2 People

Ingredients For the Pork: ● ● ● ● ● ● ● ● ●

225g pork fillet, pork loin medallions or pork escallops Zest and juice of 1 lemon 1 tsp ground paprika 2 garlic cloves, peeled thinly sliced 1 tsp rapeseed or olive oil For the Yogurt and Mint Dressing: 5 tbsp fat-free Greek yogurt Zest and juice of ½ lemon 2-3 tbsp freshly chopped mint

For the Salad: ● ● ● ● ●

100g green beans, trimmed and blanched 100g Brussel sprouts, finely shredded 100g prepared cauliflower rice, cooked and cooled Juice of ½ lemon Freshly chopped mint, to garnish

Method For the Pork: 1. In a wide bowl placed pork, lemon zest, juice, paprika, garlic and oil. Cover and marinate for 20 mins, or longer if time allows. 2. Take the pork from the marinade and roast in a hot frying pan on the hob. Stop cooking until the meat juices run clear. Take 1-2 mins, then slice. Slice the pork fillet 3 mins after frying.

For Dressing: ● Mix the dressing ingredients with the salad and bacon. ● Garnish the salad with the herbs and serve promptly.

306)CABBAGE SAUTEED WITH CHICKEN PREP TIME: 15 mins COOK TIME: 1 hr TOTAL TIME: 1 hr 15 mins

SERVINGS: 8 servings

INGREDIENTS ● ● ● ● ● ● ● ● ● ●

3 tbsp olive oil 1 ½ lb boneless chicken thighs, cut into small pieces 1 medium cabbage 2 medium carrots (shredded) 1 tbsp paprika 2 tbsp. tomato paste 1 cup of chicken stock Salt, pepper 1 tbsp. hot sauce optional Chopped fresh parsley to garnish

INSTRUCTIONS 1. Heat a large pan on medium-high heat. Add the oil and chicken. Fry for 5-7 mins. 2. Meanwhile, cut the cabbage into small slices. 3. Mix the chicken and vegetable in a pan. Cook and stir for five mins. 4. Cook the cabbage for five more mins. 5. Add vegetables, chicken stock, salt, and pepper. Stir all together. Cook with lid loosely in place for about 40 mins, until no liquid remains. 6. Stir in the hot sauce if necessary. Garnish with new parsley

NUTRITION Calories: 283kcal Carbohydrates: 10g Protein: 16g Fat: 20g Saturated Fat: 4g Cholesterol: 84mg Sodium: 218mg

Potassium: 504mg Fiber: 3g Sugar: 5g Vitamin A: 3200IU Vitamin C: 44.6mg Calcium: 61mg Iron: 1.5mg

307)PORK STIR FRY Prep: 25 mins Cook: 15 mins Total: 40 mins Servings: 6 Yield: 6 servings

Ingredients ● ● ● ● ● ● ●

5 tbsp reduced-sodium soy sauce 2 tbsp rice wine vinegar 1 tbsp cornstarch 2 tbsp sesame oil, divided 1 pound pork tenderloin, cut into strips 1 fresh red chile pepper, chopped 2 minced cloves garlic

● ● ● ● ● ●

1 onion, chopped 1 green chopped bell pepper 1 head bok choy, chopped 2 chopped crowns broccoli 1 tsp ground ginger

Directions 1. Mix soy sauce, vinegar, and cornstarch together. 2. Heat 1 tbsp oil in one wok with medium-high heat. Cook the tenderloin strips in hot oil for 2 to 4 mins. Return the wok to the heat. 3. Preheat oil in same skillet on medium heat. Sauté red chile pepper and garlic in hot oil until they sizzle. Add onion, green pepper to the skillet; then cook and stir until onion begins to soften. Cook and stir chopped bok choy stalks into onions, then stir regularly, around 3 mins. 4. Cook broccoli in bok choy mixture until slightly softened, around 2 mins. Add pork, sliced bok choy leaves, and soy sauce; fry and stir well. Add ginger to the rice, simmer until the bok choy and broccoli begins to wilt, 5 to 7 mins.

Nutrition info Per Serving: 188 calories; carbohydrates 13g; fat 7.8g; cholesterol 42.1mg; sodium 540.8mg.

308)BEET TARTARE SERVINGS: 4

Ingredients ● ● ● ● ● ● ● ● ●

3 Tbsp olive oil 2 Tbsp buckwheat groats 1 Pound red and golden beets, roasted, peeled 1 Shallot, finely chopped 2 Tbsp chopped fresh mint 2 Tbsp Sherry vinegar Kosher salt, freshly ground pepper ½ Cup of sour cream Zest and juice of 1 lemon

Preparation 1. Fry oil and buckwheat in a small skillet over medium heat until golden brown, around 4 mins. 2. Slice 1 beet in half, making a flat surface; position on flat side and slice into ¼”-wide planks. Arrange boards until they lie flat, trim the corners, and cut the boards into ¼” strips. Make a ⅛” dice out of the raw material. Repeat for remaining beets. 3. Add diced beets, shallot, mint, Sherry, and buckwheat and oil. Season with salt and pepper. 4. Thin sour cream and lemon juice. The salad is eaten with lemon zest. 5.

309)CELERY CITRUS SALAD Ingredients ● ● ● ● ● ● ● ●

5 tangerines or mandarin oranges (I used Clementines) ¼ cup of feta cheese 2 tbsp golden balsamic vinegar 1 cup of roughly chopped celery leaves 2 cups of sliced celery 4 cups of (approximately ¼ pound) mixed salad greens ½ cup of chopped pecans Cracked black pepper

Instructions 1. Squeeze one of the fruits into a large bowl. Add the vinegar and cheese and combine them well with a fork. 2. Peel the remaining fruit and cut any stringy pieces before adding them to the bowl. 3. Remove tomatoes, sliced onion, and lettuce, and toss well. Cover with pecans and add black pepper as need.

310)BEET SALAD WITH GOAT CHEESE Prep: 10 mins

Cook: 30 mins Total: 40 mins Servings: 6 Yield: 6 servings

Ingredients ● ● ● ● ● ● ● ●

4 medium beets – scrubbed, trimmed and cutted in half ⅓ cup of chopped walnuts 3 tbsp maple syrup 10 ounce mixed baby salad greens ½ cup of frozen orange juice concentrate ¼ cup of balsamic vinegar ½ cup of extra-virgin olive oil 2 ounces goat cheese

Directions 1. Add beets to a skillet with enough water to cover. Start boiling, then cook for 20 to 30 mins. Chill, then cut in to cubes. 2. When the beets are cooking, cook the walnuts over medium-low heat. Heat until warm and then stir in the maple syrup. Cook until covered, then remove from the heat and let cool. 3. In a small bowl, mix together the orange juice concentrate, balsamic vinegar and olive oil. 4. Place a big helping of baby greens onto each pan, split candied walnuts evenly and put on top. Placing beets over the greens and finish with goat cheese. Pour a little dressing on each tray.

Nutrition info Per Serve: 348 calories; carbohydrates 25g; fat 26.1g; cholesterol 7.5mg; sodium 107.5mg.

311)WATERMELON SALAD

Prep: 10 mins Total: 10 mins Servings: 4

Ingredients ● ● ● ● ● ● ●

1 kg / 2 lbs watermelon 1 small Spanish red onion , finely sliced 3 tbsp red wine vinegar Salt and pepper 5 tbsp extra virgin olive oil 1 ½ tbs fresh mint , roughly chopped 75 g / 3 oz Danish feta cheese , crumbled into medium size pieces

Instructions 1. Peel the skin from the melon and split into bite-size pieces, discarding the seeds. Take the onion, and thinly slice. 2. In a shallow bowl, combine the vinegar, salt, and pepper until dissolved. Apply the olive oil a few drops at a time. Add chopped mint, taste, and change seasonings. 3. Mix melon, onion, and feta in a big dish. Then pour the dressing over the fruit mixture and gently toss to uniformly cover. Sprinkle of mint.

312)ROASTED BROCCOLI SALAD Total: 30 min Active: 15 min Yield: 4 servings

Ingredients ● ● ● ●

¼ cup of olive oil 2 bunches broccoli, florets separated 1 red onion, halved and thinly sliced Kosher salt and freshly ground black pepper

● ● ● ● ● ● ●

4 slices thick-cut bacon ½ cup of sour cream ¼ cup of mayonnaise 3 tbsp whole milk 1 tsp granulated sugar 1 tsp paprika 3 tbsp chopped fresh parsley

Directions 1. Heat the oven to 425 F. 2. Toss the broccoli florets, red onion, olive oil, salt and pepper in a medium dish. Roast the broccoli, flipping halfway around, until the sides are crispy, 18 to 20 mins. Cool, then transfer to a bowl. 3. In a skillet, cook all the bacon until it's crisp, 12 to 14 mins. Set back. 4. Mix sour cream, mayonnaise and milk together in a little bowl. Season with cinnamon, paprika, 1 tbsp minced parsley, 2 tsp salt and a pinch of pepper. 5. Add the bacon and parsley to the cooled broccoli, then coat with enough dressing to coat and blend. Add the remaining chopped parsley. 6. To make ahead, assemble the salad, refrigerate.

313)TAHINI SPINACH Prep: 10 mins Cook: 10 mins Total: 20 mins Servings: 3 Yield: 3 servings

Ingredients ● ● ● ● ● ● ● ● ●

10 ounce frozen chopped spinach ½ cup of water 1 tbsp tahini 2 cloves garlic, minced ¼ tsp ground cumin ¼ tsp paprika Cayenne pepper, or as need ⅓ cup of red wine vinegar Salt and pepper as need

Directions 1. Place the spinach into a kettle, and bring to a boil over high heat. Turn heat to low, cover, and simmer for 4 to 6 mins. 2. Meanwhile, mix all ingredients together. Season with salt and pepper. Drain the cooked spinach, and place it on the tahini.

Nutrition info Per Serving: 69 calories; protein 4.5g; carbohydrates 7.8g; fat 3.3g; sodium 77.7mg

314)CREAMY RICE PILAF WITH PEAS Prep: 10 mins Cook: 25 mins Total: 35 mins Servings: 4 to 6 servings

Ingredients ● ● ● ● ● ● ● ● ● ● ●

2 tbsp butter 1 onion (chopped) 2 cloves garlic (minced) 1-1/2 cups of white rice 3 cups of vegetable broth ¼ tsp salt 1/8 tsp pepper ½ tsp thyme (dried) 1 cup of frozen peas ½ cup of sour cream ¼ cup of Parmesan cheese (grated)

Steps 1. Heat the butter in a medium pan. Add the onion and also garlic; then cook and stir for six mins. Mix the rice and butter for 2 to 3 mins. 2. Add the salt, pepper, and thyme to the rice mixture and simmer. Reduce the heat to medium, cover, and simmer for 18 mins. 3. Stir in the peas. Cover and simmer for 3 to 5 mins longer. Add the sour cream and cheese. Cover and detach from heat. Let the rice rest for five mins, then stir and eat.

315)EASY SPAGHETTI SQUASH PASTA Prep Time: 10 mins Cook Time: 50 mins

Total Time: 1 hour

Ingredients ● ● ● ● ●

1 medium spaghetti squash ½ tbsp. olive oil 1 tbsp. fresh basil, minced ½ tsp. sea salt ½ tsp. fresh ground black pepper

Instructions 1. 2. 3. 4. 5. 6.

Heat the oven to 375 F. Scrape out the seeds in a squash with a spoon. Rub olive oil and salt and pepper on each portion. Place each half on the pan, cut side up. Roast for 45-50 mins. When the squash is roasting, prepare the seasoning in a small dish. Combine. Mix together 1/2 tsp cinnamon, 1/2 tsp pepper, and 1 Tbsp basil. 7. Take out squash from oven and scrape out the "spaghetti". 8. Sprinkle the black salt, pepper, and basil on top. Enjoy.

Nutrition Serving Size: 3Calories: 21Sodium: 393mgFat: 2g

316)PENNE WITH YOGURT-TAHINI SAUCE Prep: 20 mins Cook: 20 mins Total: 40 mins Servings: 8 Yield: 8 servings

Ingredients ● 3 tbsp tahini ● ⅛ cup of lemon juice

● ● ● ● ● ● ● ● ● ●

1 cup of plain yogurt ¾ cup of water 3 cloves garlic ¼ cup of olive oil 1 onion, chopped 2 large portobello mushrooms, sliced ½ red bell pepper, diced 1 (16 ounce) package penne pasta ½ cup of chopped parsley Ground black pepper as need

Directions 1. In a big pot of finely salted boiling water, cook pasta until al dente. 2. When pasta is frying, blend tahini and lemon juice. Pour into a food processor with milk, water, and garlic cloves. 3. Heat the oil in a medium-sized skillet. Cook the onion until soft. Cook the mushrooms until soft. Just before serving add the bell pepper; the pepper should be already crisp. 4. Drain the pasta. Add the gravy, parsley, and black pepper. Serve the veggie over the noodles.

Nutrition info Per Serving: 332 calories; protein 11.1g; carbohydrates 48.2g; fat 11.7g; cholesterol 1.8mg; sodium 35.8mg.

317)ZUCCHINI PASTA PREP: 15 mins COOK: 10 mins TOTAL: 25 mins

Ingredients ● 2 pounds zucchini about 4 medium

● ● ● ● ● ● ● ● ● ● ●

¼ cup of freshly squeezed lemon juice about 1 medium lemon 2 tsp cornstarch 2 tbsp unsalted butter 1 small shallot finely chopped 3 cloves minced garlic 1 pint cherry tomatoes halved ¼ tsp red pepper flakes ½ cup of grated Parmesan cheese plus additional for serving ½ cup of packed fresh basil leaves roughly chopped Kosher salt Ground black pepper

Directions 1. Spiralize the zucchini 2. Mix lemon juice and the cornstarch in a small bowl or measuring cup of. On the counter. 3. Melt the butter in a medium-sized pan. Add the shallots and cook until soft. 4. Add the lemon juice and red pepper. Let boil 1 minute. 5. Add the noodles. Toss them in the mix using a pair of tongs to cover them thinly and to break off the noodles. At first the mixture would look dry 6. Add Parmesan cheese. Keep tossing and frying. The zucchini will offer up its liquid, forming a sauce to coat the pasta. Keep cooking and flipping until the zucchini is cooked through. 7. You should add a strong pinch of salt and some grinds of pepper. Taste and change as needed. Serve right away, with extra Parmesan.

Notes ● Create the zucchini noodles a day in advance, and keep them in an airtight container in the refrigerator. ● Using the leftovers within 3 days of the date of planning. ● To reheat, softly reheat in a large skillet over medium-low heat or in the microwave.

Nutrition

SERVING: 1 CALORIES: 180kcal CARBOHYDRATES: 16g PROTEIN: 9g FAT: 10g SATURATED FAT: 6g CHOLESTEROL: 26mg POTASSIUM: 920mg FIBER: 3g SUGAR: 10g VITAMIN A: 1510IU VITAMIN C: 75mg CALCIUM: 197mg IRON: 2mg

318)PASTA WITH ASPARAGUS Prep/Total Time: 20 min. Makes: 6 servings

Ingredients ● ● ● ● ● ● ● ● ● ●

5 garlic cloves, minced ¼ to ½ tsp crushed red pepper flakes 2 to 3 dashes hot pepper sauce ¼ cup of olive oil 1 tbsp butter 1 pound asparagus, cutted into 1-1/2-inch pieces Salt as need ¼ tsp pepper ¼ cup of shredded Parmesan cheese ½ pound mostaccioli, cooked and drained

Directions 1. In a large cast-iron or other strong skillet, cook garlic, red pepper flakes and hot pepper sauce for 1 minute. Add the asparagus, salt and pepper; cook until crisp-tender, 8-10 mins. Add cheese. Add hot pasta and toss to cover. Serve instantly.

Nutrition info 1 cup of: 259 calories, 13g fat, 8mg cholesterol, 83mg sodium, 30g carbohydrate , 7g protein

319)BLUEBERRY MANGO SMOOTHIE BOWL Prep Time: 10 mins

Total Time: 10 mins Servings: 1 serving

Ingredients ● ● ● ●

¾ cup of frozen blueberries ¾ cup of frozen mango cubes ¾ cup of vanilla greek yogurt nonfat ¾ cup of vanilla almond milk unsweetened

Toppings (optional) ● ● ● ●

1 tsp cinnamon 1 tbsp chia seeds 2 tbsp granola 2 tbsp chopped fruit (blueberries, strawberries, bananas)

Instructions 1. Blend together frozen blueberries, mango, greek yogurt and almond milk. Blend until smooth. 2. If smoothie does not mix smoothly, scrape down the sides, apply ¼ cup of almond milk and blend. 3. Through a bowl. Top with preferred toppings. Eat promptly.

320)BEST BROWNIES Prep: 25 mins Cook: 35 mins Total: 1 hr Servings: 16

Ingredients

● ● ● ● ● ● ● ●

½ cup of butter 1 cup of white sugar 2 eggs 1 tsp vanilla extract ⅓ cup of unsweetened cocoa powder ½ cup of all-purpose flour ¼ tsp salt ¼ tsp baking powder

Frosting: ● ● ● ● ●

3 tbsp butter, softened 3 tbsp unsweetened cocoa powder 1 tbsp honey 1 tsp vanilla extract 1 cup of confectioners’ sugar

Directions 1. Heat oven to 350F. Grease and flour an 8”x8” pan. 2. In a big saucepan, melt ½ cup of butter. Make sure that the eggs and sugar are well blended. Mix chocolate, rice, cinnamon, and baking powder. Spread batter into pan. 3. Bake at 350F for around 25-30 mins. Don't overcook. 4. Mix 3 tbsp butter, 3 tbsp chocolate, honey, 1 tsp vanilla, and 1 cup of confectioners' sugar. Stir thoroughly. Brownies when still warm.

Nutrition info Per Serving: 183 calories; protein 1.8g; carbohydrates 25.7g; fat 9g; cholesterol 44.2mg; sodium 109.7mg.

321)CHOCOLATE ALMOND PUDDING Prep: 5 mins Cook: 10 mins

Total: 15 mins Servings: 8 Yield: 8 servings

Ingredients ● ● ● ● ● ● ●

½ cup of sugar ⅓ cup of baking cocoa 2 tbsp cornstarch 2 cups of milk 1 egg, beaten ¼ tsp vanilla extract ⅛ tsp almond extract

Directions 1. Mix together sugar, cocoa and cornstarch in a big saucepan. Add eggs and milk slowly. Cook on low heat for medium time until thickened. Take off heat and stir in vanilla and almond extracts. Garnish and serve.

Nutrition info Per Serving: 104 calories; protein 3.5g; carbohydrates 19.2g; fat 2.3g; cholesterol 28.1mg; sodium 34.7mg.

322)NUTMEG ICE-CREAM READY IN: 4hrs 20mins SERVES: 4 YIELD: 1 quart

INGREDIENTS ● ● ● ● ● ● ●

1 1⁄2 cups of milk 1 1⁄2 cups of heavy cream 3 large eggs 3⁄4 Cup of sugar 1 Tbsp grated fresh nutmeg (1 whole nutmeg) 1⁄8 Tsp salt 1 Tsp vanilla extract

DIRECTIONS 1. Boil the milk and the cream until it cooks. Do not boil, switching off heat until it hits a boil. 2. Whisk the eggs, sugar, nutmeg, cinnamon, and vanilla together in a mug. 3. Whisk ½ cup of the milk into the egg mixture, then whisk the milk into the egg mixture. 4. Cook the custard over moderate heat until it registers 175 degrees F.

on a sugar thermometer. 5. Place the custard in a larger bowl of ice and cold water and mix it until it is cold. 6. Using the ice-cream machine to chill the custard.

323)RASPBERRY CREAM CHEESE DESSERT PREP TIME: 25 mins COOK TIME: 10 mins TOTAL TIME: 35 mins

INGREDIENTS CRUST: ● 2 cups of graham cracker crumbs, crushed ● 4 Tbsp butter, melted ● 2 Tbsp sugar

FILLING: ● ● ● ● ● ● ●

12 ounces cream cheese, softened 1 tsp vanilla extract ½ cup of sugar 2 tsp lemon juice 1 cup of heavy whipping cream 1 cup of fresh raspberries OPTIONAL: Whipped cream & additional raspberries

INSTRUCTIONS 1. Heat the oven to 375 F. Spray bottom of 9x13 pan with non-stick cooking spray. Pause. 2. Combine graham cracker crumbs, sugar, and butter. Place in pan Keep baking until edges are lightly browned. Cool full.

3. Beat melted cream cheese until light and fluffy. Mix vanilla extract, sugar, and lemon juice. Pause. 4. Whip whipping cream in separate bowl until soft peaks develop. Mix whipped cream with cream cheese. 5. Add raspberries to a little tub. Add crushed berries to the cream cheese mixture. 6. Mix raspberry cream cheese with whipped cream. 7. Cover crust with filling. Refrigerate at least 4 hours. 8. Cover with whipped cream and more raspberries.

NOTES ● If your raspberries are too tart, mash them with butter, sugar or jelly.

324)STRAWBERRY COCONUT CAKE Prep Time: 1 hr 25 mins Cook Time: 35 mins Total Time: 2 hrs

Ingredients Strawberry Cake ● ● ● ● ● ● ● ● ● ● ●

6 egg whites 3 cups of all-purpose flour 1 ½ tsp baking powder ¾ tsp baking soda ¾ tsp salt ¾ cup of butter softened 2 1/3 cup of sugar 2 tsp vanilla 2 cup of buttermilk room temperature ½ cup of fresh strawberries rinsed and hulled 3.6 oz freeze-dried strawberries

Coconut Cream Cheese Icing

● ● ● ● ● ● ● ●

8 oz cream cheese room temperature 1 cup of butter room temperature 32 oz. powdered sugar ¼ tsp salt 1 tsp vanilla 1 tsp coconut extract 2-3 ccup of coconut flakes Fresh strawberries for garnish

Instructions Strawberry Cake 1. Separate chickens. Let egg whites stand for 30 mins. Discard yolks. 2. In a 9" cake pan coat with shortening and then coat with flour and set aside. Spray anti-stick cooking spray also works. 3. Blend buttermilk, bananas, and freeze-dried strawberries in a blender until creamy. 4. Mix the flour, the baking powder, baking soda and the salt. 5. Turn oven to 350F. 6. Add a little flour and buttermilk mixture to butter/egg whites, a little at a time. Beat at low speed after each inclusion. 7. Beat the butter for 30 seconds on high with an electric mixer. 8. Add sugar and beat until well mixed. 9. Beat egg whites on medium-high for 3 mins. 10. Divide batter between 3 pans. 11. Cook at 350 degrees before toothpick comes out clean. 12. Let bake for 10 mins, then flip to cool. 13. Coconut Frosting Icing. 14. To make frosting, beat cream cheese and butter together. Put in coconut flakes and strawberries 15. Frosting in layers. Use hands to pat coconut flakes on to the cake. Add strawberries.

Nutrition info ● Strawberry Coconut Cake

Amount Per Serving

Calories 560 Fat 21g Saturated Fat 12g Cholesterol 57mg Sodium 383mg Potassium 198mg Carbohydrates 89g Fiber 1g Sugar 73g Protein 4g Calcium 65mg Iron 2.1mg

325)SUMMER CHICKPEA SALAD INGREDIENTS ● ● ● ● ● ● ● ● ● ●

3 cups of chickpeas 4 thinly sliced green onions 2 ears grilled corn, cutted from the cob 1 pint cherry tomatoes, quartered 3 tbsp chopped fresh basil 2 tbsp snipped fresh chives ¼ tsp salt ¼ tsp pepper 3 tbsp olive oil

● ● ● ●

2 tbsp red wine vinegar 1 ½ tbsp honey 3 garlic cloves, minced or pressed 1 lime, juiced and zested

INSTRUCTIONS 1. Mix together the chickpeas, carrots, corn, tomatoes, basil and chives. Mix with the salt and pepper. Put oil, vinegar, butter, garlic, lime juice and zest in a shallow saucepan. Whisk them until the mixture is hot and the garlic cloves are sizzling a little. 2. Coat the chickpeas with the liquid and throw good. Cover and refrigerate for at least 30 mins before serving. It tastes better as it lies! Serve with baguettes spread with coconut oil or whipped feta.

326)MELON MINT SALAD PREP TIME: 10 MINS COOK TIME: 0 MINS TOTAL TIME: 10 MINS YIELD: 6 CUPS OF

INGREDIENTS ● ● ● ●

1 tbsp honey 1 tbsp lemon juice 6 cups of melon cubes ¼ cup of chopped fresh mint

INSTRUCTIONS 1. Mix honey and lemon juice in one bowl. 2. Stir in melon and mint.

NUTRITION SERVING SIZE: 1 cup of CALORIES: 108.12 kcal SUGAR: 25.27 g CARBOHY DRATES: 26.47 g FIBER: 2.54 g PROTEIN: 2.32 g

327)CRUNCHY BROCCOLI SALAD PREP TIME: 15 mins TOTAL TIME: 15 mins SERVINGS: 8 servings

INGREDIENTS ● ● ● ● ● ● ● ● ● ● ● ● ● ● ●

6 cups of finely chopped broccoli florets and stems ½ cup of finely diced celery ½ cup of finely diced carrot 1/3 cup of finely diced red onion ½ cup of raisins 1/3 cup of dried cranberries 1/3 cup of toasted sunflower seed kernels For the Cider Coleslaw Dressing: ¾ cup of mayonnaise 1 tbsp Dijon mustard 2 tbsp honey ¼ cup of apple cider vinegar ¼ tsp turmeric ½ tsp onion powder ½ tsp garlic powder

● 1 tsp freshly ground black pepper ● 1 tsp salt

INSTRUCTIONS 1. Mix together the dressing ingredients in a bottle. Whisk until the honey is fully dissolved. Refrigerate, and use. 2. Mix all the salad ingredients together, pour dressing on, and stir. Refrigerate for at least 1 hour, shaking once or twice.

NUTRITION Calories: 269kcal | Carbohydrates: 24g | Protein: 4g | Fat: 19g | Cholesterol: 9mg | Sodium: 483mg | Potassium: 384mg | Fiber: 4g | Sugar: 10g | Calcium: 47mg | Iron: 1mg

328)CELERY-AND-ORANGE SALAD Ingredients ● ● ● ● ● ● ● ● ●

3 large oranges 2 large celery stalks, thinly slice 1 ½ cups of chopped pitted green Greek olives 1 ½ cups of chickpeas , rinsed, drained, and chopped 1 medium red onion, diced small 1/3 cup of chopped fresh parsley 3 tbsp olive oil ¾ tsp coarse salt 1/8 tsp ground pepper

Directions 1. Grate two orange zest into a side dish. Using a knife to peel and discard. Squeeze oranges and membranes together to remove juice. Add remaining ingredients and toss.

329)GROUND BEEF AND RICE WITH CHEESE Prep: 15 mins Cook: 40 mins Total: 55 mins Servings: 4 Yield: 4 servings

Ingredients ● ● ● ● ● ●

1 cup of white rice 1 cup of water 1 pound ground beef 3 (10.75 ounce) cans condensed tomato soup 3 tbsp chili powder 8 slices processed cheese food

Directions 1. Start cooking rice and bring to a boil. Cook until soft, cover, and simmer until liquid has been absorbed, around 20 to 25 mins. 2. Heat an oven to 400 degrees F (200 degrees C). Grease a 1-quart dish. 3. When the rice is frying, fire a large skillet over medium-high heat. Cook until the beef is cooked, stirring regularly. Wipe out the extra grease. Add the canned tomato soup and chili powder. 4. Spread 1/3 of the rice onto the bottom of the prepared baking dish. Cover with a sheet of rice, then put a slice of processed cheese on top. Arrange the remaining 6 slices over the corner. 5. Bake until the fish is completely cooked through and the cheese is bubbly and browned, about 20 mins.

Nutrition info Per Serving: 882 calories; protein 37.1g; carbohydrates 74.9g; fat 49.2g; cholesterol 141.8mg; sodium 2123.9mg

330)SPICED BEEF PILAF Total time: 35 mins Serves: 2 people

Ingredients ● ● ● ● ● ● ● ● ● ● ● ● ● ● ● ●

250g beef mince 1 onion 1 garlic clove 1 tsp ground cumin 1 cinnamon stick 1 tsp ground turmeric 1 tsp coriander seeds 2 tomatoes 50g dried apricots 150g bulgar wheat 1 chicken stock cube 50g peppery salad leaves 1 tbsp olive oil Sea salt Freshly ground pepper 500ml boiling water

Method 1. Have a big pan on the stovetop. Chop up the beef and throw in the olive oil, salt and pepper. Get in there with the wooden spoon. Fry for 3-4 mins before browned. 2. Finely chop the onion and garlic clove. Add 1 tsp per cumin, turmeric and coriander seeds and the cinnamon stick. Keep cooking, stirring

3. 4. 5.

6. 7.

regularly. When the stew simmers, loosely chop the tomatoes and apricots. Line them up. Add one stock cube to 500ml boiling water. Stir well until dissolved. Pour the bulgur wheat into the pan and add stock. Stir all ingredients together. Then reduce heat to a gentle simmer. Cook until wheat is soft and fluffy, about 15 mins. Take out the pan from the heat and allow to steam for five mins, with the lid on. Taste and add seasoning if needed. Spoon the pilaf into large bowls and serve with the peppery salad leaves on the side.

331)STRAWBERRY RHUBARB CREAM Prep: 20 min. + chilling Makes: 2 servings

Ingredients ● ● ● ● ● ●

½ cup of chopped fresh or frozen rhubarb 2 tbsp plus 1-1/2 tsp sugar, divided 1-1/2 tsp water ½ cup of sliced fresh strawberries 1/3 cup of heavy whipping cream, whipped Additional sliced fresh strawberries, optional

Directions

1. In a small pan, mix rhubarb, 2 Tbsp sugar and water. Keep boiling, stirring periodically. Reduce flame, boil until soft, about 10 mins. Chill, then transfer to a smaller bowl. 2. Place strawberries and sugar in a food processor; process until pureed. Mix with rhubarb. Add whipped cream. Spoon out a medium-sized section. Cover and refrigerate. If needed, add more berries.

NUTRITION INFO ½ cup of: 217 calories, 15g fat , 45mg cholesterol, 13mg sodium, 21g carbohydrate, 2g protein.

332)CHOCOLATE GANACHE Prep: 10 mins Cook: 10 mins Total: 20 mins Servings: 16 Yield: 2 cups of

Ingredients ● 9 ounces bittersweet chocolate, chopped ● 1 cup of heavy cream ● 1 tbsp dark rum

Directions 1. Mix the white with the dark. Heat the cream over low heat. Carry to a boil, make sure it does not boil for a few seconds, and avoid boiling.

When the cream boils, spill over the sliced chocolate and whisk until smooth. Add rum if needed. 2. Enable the ganache to cool slightly before pouring. Start at the middle of the cake. To make the frosting, let it cool until thick, then whip with a whisk until soft and fluffy.

Nutrition info Per Serving: 142 calories; protein 1.4g; carbohydrates 9.4g; fat 10.8g; cholesterol 21.1mg;

333)STRAWBERRY ANGEL FOOD DESSERT Prep: 15 mins Total: 15 mins Servings: 18

Ingredients ● ● ● ● ● ●

1 (10 inch) angel food cake 2 (8 ounce) packages cream cheese, softened 1 cup of white sugar 8 ounce frozen whipped topping, thawed 1 quart fresh strawberries, sliced 1 (18 ounce) jar strawberry glaze

Directions 1. Place the cake in a 9x13 oven. 2. Beat all the cream cheese and the sugar until it's look light and fluffy. Add whipped topping. Rub the cake in your hands and smear the cream cheese over the cake. 3. Mash strawberries with sweetener before strawberries are uniformly covered. Eared over cream cheese. Chill before serving.

Nutrition info

Per Serving: 261 calories; protein 3.2g; carbohydrates 36.3g; fat 11g; cholesterol 27.4mg; sodium 241.8mg.

334)CRANBERRY ORANGE COOKIES Prep: 20 mins Cook: 14 mins Total: 34 mins Servings: 48

Ingredients ● ● ● ● ● ● ● ● ● ● ● ● ● ●

1 cup of butter, softened 1 cup of white sugar ½ cup of packed brown sugar 1 egg 1 tsp grated orange zest 2 tbsp orange juice 2 ½ cups of all-purpose flour ½ tsp baking soda ½ tsp salt 2 cups of chopped cranberries ½ cup of chopped walnuts (optional) ½ tsp grated orange zest 3 tbsp orange juice 1 ½ cups of confectioners’ sugar

Directions 1. heat the oven to 375 F. 2. In a big bowl blend the butter, sugar and brown sugar until smooth. Beat in the egg to mix. Add orange zest and orange juice. Mix flour, baking soda and the salt; then add to orange mixture. Mix in

cranberries and walnuts until uniformly spread. Fall dough by rounded tsp. Hold cookies at least 2 inches apart. 3. Keep it in the preheated oven for 12 to 14 mins. Transfer to racks to cool on wire. 4. Mix together ½ tsp orange zest, 3 tsp orange juice and confectioners' sugar until smooth. Layer with cookie ice cream. Wait until mounted.

Nutrition info Per Serving: 110 calories; protein 1.1g; carbohydrates 16.2g; fat 4.8g; cholesterol 14mg; sodium 67mg.

335)KEY LIME PIE Total: 1 hr 3 min

Prep: 25 min Inactive: 20 min Cook: 18 min

Ingredients Graham Cracker Crust: ● 1/3 of a 1-pound box graham crackers ● 5 tbsp melted unsalted butter ● 1/3 cup of sugar

Filling: ● ● ● ●

3 egg yolks 2 tsp lime zest 14-ounce sweetened condensed milk 2/3 cup of freshly squeezed Key lime juice, or store-bought

Topping: ● 1 cup of heavy or whipping cream chilled ● 2 tbsp confectioners’ sugar

Directions For the graham cracker crust: Heat the oven to 350 F. Crumble the graham crackers; process in a food processor to crumbs. You will crush the crackers by throwing them in a plastic container, closing it, and then rolling the bag. Add the melted butter and sugar and blend together. Fill the pan with a combination, forming a neat boundary along the outside. Turn the piecrust golden in 8 mins. Make an oven thermometer on a wire stand.

To make the filling: In an electric mixer, beat the egg yolks and lime zest at high speed until really smooth, around 5 mins. gradually substitute the condensed milk and beat for 3 to 4 mins longer. Mix at a higher pace and slowly add the lime juice. Mix when mixed. Pour the paste onto the crust. Make sure to bake for 10 mins. Hold chilled in the refrigerator. Placed in the

fridge before feeding. Toppings of whipped cream and confectioners' sugar is getting rigid. Cut the pie into wedges and serve really cold. Top each wedge with whipped cream.

336)CRANBERRY PISTACHIO BISCOTTI Prep: 25 mins Cook: 45 mins Additional: 10 mins Total: 1 hr 20 mins Servings: 36

Ingredients ● ● ● ● ● ●

¼ cup of light olive oil ¾ cup of white sugar 2 tsp vanilla extract ½ tsp almond extract 2 eggs 1 ¾ cups of all-purpose flour

● ● ● ●

¼ tsp salt 1 tsp baking powder ½ cup of dried cranberries 1 ½ cups of pistachio nuts

Directions 1. Heat the oven to 300F. 2. In a bowl, blend the oil and sugar. Mix the extracts, and beat in the eggs. Pour flour, cinnamon, and baking powder into egg mixture. Add cranberries and nuts by hand. 3. Divide dough in two. Roll two logs (12x2 inches) on a parchment paper-lined sheet. It is sticky; moist hands with cold water for better handling. 4. Bake for 35 mins in the preheated oven. Set aside to cool for 10 mins. Reduce oven temperature to 275 F (135 degrees C). 5. Cut logs into ¾ inch thick slices. Lay on parchment-covered baking sheet. Bake for about 8-10 mins, or until browned.

Nutrition info Per Serving: 92 calories; protein 2.1g; carbohydrates 11.7g; fat 4.3g; cholesterol 10.3mg; sodium 55.3mg.

337)FRESH PEACH CAKE Total: 1 hr 5 min Prep: 15 min Cook: 50 min

Ingredients ● ● ● ● ● ● ● ● ● ● ● ●

¼ pound unsalted butter 1 ½ cups of sugar, divided 2 extra-large eggs, at room temperature 1 cup of sour cream 1 tsp pure vanilla extract 2 cups of all-purpose flour 1 tsp baking soda 1 tsp baking powder ½ tsp kosher salt 1 tsp ground cinnamon 3 large, ripe peaches, peeled, pitted, and sliced ½ cup of chopped pecans

Directions 1. Heat the oven to 350F. Roll out and roll-up. 2. In the electric mixer fitted bowl with paddle attachment, then beat the butter and 1 cup of the sugar until light and fluffy. Add the eggs at a time, then the sour cream and vanilla, and blend until the batter is creamy. Mix the rice, baking soda, baking powder, and salt in different cups of. With the mixer on low, add the dry ingredients and mix only until mixed. In a shallow dish, combine ½ cup of sugar and the cinnamon.

3. Add half of the batter in the tub. First mix with peach and sugar. Spread the remaining batter over the peaches and scatter with the sugar mixture and the pecans. 4. Bake the cake for 50 mins, before a toothpick comes out clean. Enable it to cool first.

338)HONEY GLAZED CARROTS Total: 15 min Prep: 5 min Cook: 10 min

Ingredients ● ● ● ● ● ● ●

Salt 1 pound baby carrots 2 tbsp butter 2 tbsp honey 1 tbsp lemon juice Freshly ground black pepper ¼ cup of chopped flat-leaf parsley

Directions 1. To make a medium-sized pot of water. Add salt and then carrots, boiling for 5 to 6 mins. Placed carrots back in pan with sugar, honey and lemon juice. Cook until glaze covers carrots, 5 mins. Season with salt, pepper and then garnish with parsley.

339)FRESH CHERRY TART Prep: 30 mins Total: 1 hr 20 mins

Servings: 8

Ingredients ● ● ● ● ● ● ● ●

9 graham crackers (each 2 ½ by 5 inches) 2 tbsp plus ¼ cup of sugar 6 tbsp unsalted butter, melted 6 ounces bar cream cheese, room temperature ½ tsp pure vanilla extract ¾ cup of heavy cream 1 pound fresh sweet cherries 1 tbsp seedless raspberry jam

Directions 1. Heat the oven to 350F. In one food processor, blend the graham crackers and sugar until perfect. Mix in butter when mixed. Placed in 9-inch tart pan with removable rim. Mix ingredients into pan using the foundation of a dry mixing cup of. Bake until browned, 10 to 12 mins. Cool on a wire rack. 2. Meanwhile, beat the cream cheese, vanilla, and remaining ¼ cup of sugar with an electric mixer on medium speed until smooth. Stir a tiny quantity of milk into the finished ice cream. Cover with cherries. 3. Stir in jam, accompanied by hot. Add salt over low heat for around 2 mins. Use a pastry brush to add glaze. Store tarts in the refrigerator and keep them refrigerated.

Cook's Notes ● The “cherry pitter”, just as a paring knife, fits well. Cut the cherry in half starting from the stem, circling the pit. Using the point of the knife to break apart the trap.

340)COCONUT DATE BALLS Prep Time: 10 mins Servings: 15

Ingredients ● ● ● ●

10-12 Medjool dates 2 cups of pecans Pinch sea salt ¼ cup of desiccated coconut

Instructions 1. Pit the Medjool dates and soak them in warm water for 10 mins. 2. Place pitted dates and pecans in a big food processor. Blend for 10 mins until the mixture tastes like wet dirt. 3. Take about 1-2 tsp of the mixture and bring it into a ball. You should let them chill in the fridge for 5 mins. 4. Create energy bites by rolling desiccated or shredded coconut into balls. Bites from 12-14.

Notes ● Store some leftovers in a locked container. They last about 10 days in the fridge. ● After rolling the balls, freeze them on a baking sheet until firm. Move them to a freezer-safe container or bag. You need to warm them in the fridge overnight. ● Substitutes: Use the original recipe as is. Although feel free to experiment with the ingredients and customization. ● Health recommendation is for an approximate food label using online nutrition calculators. It will depend on the ingredients you use.

Nutrition Calories: 145kcal | Carbohydrates: 14g | Protein: 2g | Fat: 10g | Saturated Fat: 2g | Sodium: 1mg | Potassium: 173mg | Fiber: 3g | Sugar: 11g | Calcium: 19mg | Iron: 1mg

341)WARM WALNUT GOAT CHEESE BITES Prep Time: 10 mins Cook Time: 10 mins

Ingredients ● ● ● ● ● ● ● ● ●

8 oz goat cheese keep chilled in freeze 1/2 tsp dried rosemary 1/2 tsp dried thyme 1/2 tsp garlic powder 1/4 tsp salt 1/8 tsp pepper 1/2 tbsp honey 1 large egg whisked 1 cup of California walnuts finely crushed into crumbs using a food processor

Instructions 1. 2. 3. 4. 5. 6. 7.

Line a tray of parchment paper. Pause. Create a cheese-spice mixture in a shallow bowl. Taste, re-season if necessary. Pause. In another little bowl, whisk egg. Pause. For a final garnish, finely crush walnuts. Using a medium scoop, scoop goat cheese. Whisk in eggs, then in nuts.

8. Pour onto tray. 9. Add leftover goat cheese. 10. Freeze plate for 2 hours.

342)HAZELNUT COOKIES TIME: 30 mins

INGREDIENTS ● ● ● ● ● ● ● ● ● ●

6 ounces unskinned lightly toasted hazelnuts 2 tbsp vegetable oil 6 tbsp unsalted butter, at room temperature ½ cup of dark brown sugar, packed ⅓ cup of granulated sugar 1 large egg ½ tsp vanilla extract 1 cup of flour ½ tsp baking soda Pinch of salt

PREPARATION 1. Heat the oven to 350 F. 2. Chop or process the hazelnuts into coarse chunks. Reserve ¼ cup of the hazelnuts. Combine the chopped nuts with the oil. Add the powder in a hazelnut butter. Pause. 3. Cream the butter and also s until it's light and fluffy (this can be done in the washed food processor or with an electric mixer in a bowl). Beat the hazelnut butter, egg and vanilla together. Blend. 4. ugarsMix in the flour and baking soda and salt. Mix and add the reserved hazelnuts. Shape the dough in balls and place them on baking sheets greased or lined with parchment paper. Using a fork with the prongs dipped into flour, flatten the balls into 1 ½ inch rounds (Tip: If you want a clearly visible criss-cross design on the cookies, chill dough for 30 mins before doing so).

5. The cookies will be golden brown after 8 or 9 mins. Nice shelves. Cookies will last a week if packed in a container.

343)HONEY-YOGURT BERRY SALAD Prep/Total Time: 10 min. Makes: 8 servings

Ingredients ● ● ● ● ● ● ● ●

1-1/2 cups of sliced fresh strawberries 1-1/2 cups of fresh raspberries 1-1/2 cups of fresh blueberries 1-1/2 cups of fresh blackberries 1 cup of reduced-fat plain yogurt 1 tbsp honey ¼ tsp grated orange zest 1 tbsp orange juice

Directions ● Toss berry juice into a glass cup of. In a shallow bowl, combine remaining ingredients. Spoon fruit.

Nutrition info ¾ cup of fruit with 2 tbsp yogurt mixture: 76 calories, 1g fat, 2mg cholesterol, 23mg sodium, 16g carbohydrate, 3g protein. Diabetic Exchanges: 1 fruit.

344)RICOTTA CRÈME BRULÉE Ingredients ● 18oz Galbani Ricotta

● 2 Tbsp. sugar ● 1 lb. raspberries ● 4 Tbsp. brown sugar

Directions 1. Best Crème Brulée with New Raspberries. 2. This Creme Brulée would have you looking forward to it and being quick to inform others. The salty ricotta goes along with the sweet flavor of the raspberries. Complete this recipe with a full crust. 3. Mix the ricotta cheese and sugar together in a dish (You can replace sugar with a sweetener if desired.) 4. Divide the berries into each ramekin dish. 5. Top with ricotta cheese and coat each dish with brown sugar. 6. Place under the broiler. Serve instantly

Tips ● Flavor this by adding 1 tbsp of your favorite liqueur. Orange liqueur is a popular option for cocktails. A new spice is going to make this recipe a little more fun and vibrant. ● To fill the ramekins equally and reliably, bring the mixture into a pitcher. The best crème brulée uses the right quantity of ricotta.

345)HONEY ALMOND RICOTTA SPREAD WITH FRUIT Total Time:15 mins Yield: serves 4-6

INGREDIENTS: FOR THE RICOTTA SPREAD: ● ● ● ●

1 cup of whole milk ricotta ½ cup of Fisher Sliced Almonds ¼ tsp almond extract 1 tsp honey

● Zest from an orange, optional

FOR SERVING: ● ● ● ●

Hearty whole-grain toast, English muffin or bagel Sliced peaches Extra Fisher sliced almonds Extra honey for drizzling

DIRECTIONS: 1. Mix ricotta, almonds and almond extract in a medium-sized bowl and gently stir. Place in a serving bowl and add additional almonds and drizzle with honey. 2. Toasted the bread. Spread 1 tbsp of ricotta on each slice of bread. Cover with peaches, almonds and butter.

346)APRICOT ENERGY BALLS Total Time: 15 mins Yield: 17–19 energy balls

INGREDIENTS ● ● ● ● ● ● ● ● ●

¾ cup of (130 g) dried apricots 1 cup of old fashioned rolled oats ½ cup of chopped raw walnuts or pecans ½ cup of unsweetened shredded coconut ½ tbsp maple syrup 1 tsp vanilla extract ½ tsp ground cinnamon ¼ tsp ground ginger Pinch of salt

INSTRUCTIONS 1. Soak dried apricots in warm water for 10-15 mins. 2. Blend the apricots in a food processor with the rest of the ingredients, shape into a sticky dough and it begins to clump together. 3. If you cannot get the paste to stick together, add a tsp of water at a time before the dough gets sticky. 4. When broken down, ingredients are scooped out around a tbsp and squished together with the palm and rolled with the hands into a ball. 5. Hold in an airtight jar in the freezer, the apricot balls can firm up and be less sticky.

NOTES ● The dough should come together in the food processor and be moist. If it does not come together, add a tsp of water at a time and cook for roughly 5 seconds and see if the dough comes together. If it does not, add another tsp of water. Make sure the dough is properly absorbed into the bath. The water required would depend on the moisture content of your dried apricots.

347)MEDITERRANEAN PISTACHIO NO BAKE SNACK BARS – VEGAN & GLUTEN FREE Prep Time: 10 mins Total Time: 10 mins Servings: 8 bars

INGREDIENTS ● ● ● ● ● ●

20 pitted dates 1 ¼ cups of no-shell Roasted & Salted Wonderful Pistachios 1 cup of rolled old fashioned oats gluten-free if applicable 2 tbsp pistachio butter see note below ¼ cup of unsweetened applesauce 1 tsp vanilla extract

INSTRUCTIONS 1. Add dates and process for about 30 to 45 seconds before blended. Pulse in 15 second intervals, stirring in Wonderful Pistachios and oats until crumbly and coarse. 2. Put the pistachio butter, applesauce and vanilla extract into the processor and pulse until a dough sticks together. 3. Line an 8x8-inch sheet of parchment paper. 4. Take out the dough of the mixer and put in the pan. Push down tightly on the dough in the pan to uniformly spread the dough. 5. Spread nuts thinly in remaining ¼ cup of no-shell Fantastic Pistachios on top of the dough. 6. Place parchment paper in the freezer and wait at least 1 hour before slicing. 7. Cut it in 8 bars and store them in the refrigerator for up to a week.

NOTES ● Take 1 cup of unshelled pistachios and put in a food processor with 1 tsp vanilla extract. Whip 3 to 4 mins, at a setting of 2, until soft. Dough will be moist, but don't worry. It will soften up when refrigerated. Best used within 5 days.

NUTRITION Serving: 1g | Calories: 220kcal | Carbohydrates: 26g | Protein: 6g | Fat: 12g | Fiber: 6g

348)INDIVIDUAL BRUNCH CASSEROLES Prep: 20 min Bake: 25 min. Makes: 4 servings

Ingredients ● 3 cups of shredded uncooked potatoes

● ● ● ● ● ● ● ● ● ●

¾ cup of diced onion ½ cup of diced celery ½ cup of diced green pepper 2 to 4 tbsp canola oil 4 large eggs ½ tsp salt ¼ tsp pepper 1 cup of shredded cheddar cheese ½ pound sliced bacon, cooked and crumbled 4 ounces mushroom stems and pieces, drained

Directions 1. Heat oven to 350F. In a large pan, fried potatoes, cabbage, celery and green pepper until vegetables are crisp-tender. If required, oil it out. Let nice. 2. In a bowl, whisk the eggs, the salt and the pepper. Mix with cheese, bacon and mushrooms. Add potato mixture. Place into four greased baking dishes. 3. Bake, uncovered, at 325 degrees for 25-35 mins. Let stand 5 mins before serving.

Nutrition info 1 each: 507 calories, 261mg cholesterol, 995mg sodium, 35g carbohydrate, 23g protein.

349) OVERNIGHT BIRCHER MUESLI ACTIVE PREP TIME: 5 MINS COOK/SET TIME: 12 MINS TOTAL TIME: 12 HRS 5 MINS MAKES: 1 TO 2

INGREDIENTS ● 2.5-3 oz. plain or vanilla yogurt ● 1/3 cup of rolled, old-fashioned oats

● 1 tbsp. quick-cooking oats or creamy buckwheat ● 1/2 cup of (heaping) combination of dried fruits like apples, blueberries, & cranberries ● 1-2 tbsp. sliced or slivered almonds ● 1 tbsp. roasted, unsalted sunflower seeds ● 2/3 cup of milk

Optional Toppings: ● 1-2 tbsp. jam, preserves or honey ● fresh sliced berries ● additional sliced or slivered almonds, lightly toasted

INSTRUCTIONS 1. Layer in an air-tight bag. 2. At 10-12 oz. Add all ingredients to one bowl or glass. Start with the yogurt and finish with the milk. Cover in plastic or firmly safe lid. 3. Refrigerate overnight. 4. Cool the tanks for at least 12 hours or up to 36 hours.

Finish & Serve: 1. When ready to eat, mix it together. Cover with sugar, jams, and fruit. Enjoy!

TIPS ● Quick-cooking oatmeal or smooth buckwheat can more readily consume the milk and help imitate the flavor of oatmeal in the muesli. They add a creamy feel when mixed with rolled oats.

● Be sure to use basic, dehydrated fruits in this recipe, not freeze-dried. Freeze-dried fruits need a particular procedure, resulting in fragile or chipped goods. You want soft and pliable dried fruits that will replump with overnight soaking in milk.

350)POMEGRANATE AND PISTACHIO BIRCHER-STYLE MUESLI Prep: 10 mins Total time: 10 mins, plus overnight soaking Serves 4-6

Ingredients ● ● ● ● ● ● ●

200g porridge oats 400ml semi-skimmed milk 2 red-skinned eating apples 150g vanilla yogurt Seeds from 1 small ripe pomegranate 40g chopped pistachios or walnuts A drizzle of honey, to serve

Steps 1. Mix oats and milk in a bowl. Chill overnight. 2. Mix in the grated apples into the combination, removing the heart and pips. Add the yogurt. Spoon into bowls, sprinkle with pomegranate seeds and almonds, drizzle with honey.

351)WINTER BIRCHER MUESLI Prep Time: 5 mins Resting Time: 30 mins Servings: 2

Ingredients ● ● ● ● ● ● ● ● ● ●

50 goats 150 g vanilla yoghurt or plain yoghurt + ½ tsp vanilla extract 200 ml non-dairy milk 2-3 tbsp agave syrup as need 75 g blackberries halved or slightly crushed ½ apple grated ½ orange, zest of ½ tsp cinnamon Handful of pomegranate seeds 2-3 walnuts crushed

Method 1. Add all the ingredients to a mixing bowl and stir together properly. Placed in the fridge overnight (see notes). 2. The oats would be softer in the morning. 3. Cover with crushed walnuts, grated apple, pomegranate seeds and orange zest. A pinch of cinnamon adds to the taste.

Recipe Notes ● These granola bars are an easy to make breakfast bar that you can prepare the night before and leave it ready in the morning. If you

don't have time for this, you can soften the oats somewhat in the fridge or microwave and it is a quicker option.

352)EASY VEGETARIAN PASTA FAGIOLI Prep Time: 10 mins Cook Time: 25 mins Total Time: 35 mins

INGREDIENTS ● ● ● ● ● ● ● ● ● ● ● ● ● ● ● ●

8 oz small pasta (use whole wheat pasta for Mediterranean diet) Extra Virgin Olive Oil (I used Private Reserve Greek EVOO) 1 yellow onion, chopped 2 celery stalks, chopped 2 carrots, chopped 2 garlic cloves, chopped 1 dried bay leaf 1 tsp dried oregano 1 28-oz can fire-roasted diced tomatoes 5-6 cups of vegetable broth 1 15-oz can cannellini beans (or Great Northern Beans), rinsed and drained 1 15-oz can kidney beans, rinsed and drained Salt and pepper ½ cup of fresh basil leaves, cut into ribbons Crushed red pepper, optional Grated Parmesan cheese, for garnish

INSTRUCTIONS 1. In a big pot of boiling water, cook the pasta as directed. Discard well, and hold. 2. Add 2 tbs olive oil to a big cast-iron kettle. Saute the onions, celery and carrots on medium-high heat for 4 mins or so. Chop the ginger, bay leaf, and oregano. Keep cooking for another 2 mins.

3. Now, add onions, cannellini beans, and kidney beans. Season with salt and pepper. Set to boiling, then reduced to simmer. Cover the pot, but leave a small hole. Wait 10-15 mins. 4. Cook the pasta at a medium-high level, stirring regularly. Add fresh basil and remove from sun. 5. Serve broth in bowls and finish with red pepper and Parmesan cheese. Put some bread on it. Enjoy!

Nutrition info Serves 6

Amount Per Serving Calories 445 Total Fat 5.6g Total Carbohydrate 80.4g Sugars 11.1g Protein 20.3g

41

353) AVGOLEMONO SOUP RECIPE Prep Time: 5 mins Cook Time: 30 mins Total Time: 35 mins

INGREDIENTS ● ● ● ●

Extra Virgin Olive Oil ½ to 1 cup of finely chopped carrots ½ to 1 cup of finely chopped celery ½ to 1 cup of finely chopped green onions

● ● ● ● ● ●

2 garlic cloves, finely chopped 8 cups of low-sodium chicken broth 2 bay leaves 1 cup of rice Salt and pepper 2 cooked boneless chicken breast pieces, shredded ( about 6 to 8 oz store-bought rotisserie chicken will work) ● ½ cup of freshly-squeezed lemon juice ● 2 large eggs ● Fresh parsley for garnish (optional)

INSTRUCTIONS 1. Heat 1 tbsp olive oil in a kettle. Chop the cabbage, celery and green onions and saute briefly with the garlic. 2. Add the chicken broth and then reduce heat to high. Once the rice, salt and pepper are added, the water has boiled. Place the rice in a pot and heat it. Stir sometimes. Now add cooked chicken. 3. To make the egg-lemon sauce, whisk together the lemon juice and eggs. When boiling, add 2 ladles-full of the cooking broth (this helps temper the eggs). When mixed, add the sauce to the soup and mix. Don't leave this hot. 4. Add parsley if you wish. Serve it with some bread. Enjoy!

NOTES ● Cook's tip for rice: Clean the rice properly. Then let the rice soak in water for about 15 mins, or before you can split one grain of rice quickly. The rice can cook uniformly.

● Is orzo okay? Orzo is perfect to use. The orzo can cook more easily if you add 1 cup of water (7 mins or so) ● Relevant Tips: Watch the sauces. To make avgolemono sauce, whisk two eggs with ½ cup of lemon juice and pour two ladles of hot chicken broth. It is a trickier aspect of the broth, but not impossible. And if you need to, ask someone to help you add the soup, as you whisk. 2. Add avgolemono sauce to the soup as you remove it from the heat. This is the last step in the process. Be careful to remove the soup from heat immediately or the eggs might continue to cook and the soup separates.

Nutrition info Serves 6

Amount Per Serving Calories 266 Total Fat 7g Saturated Fat 1.6g Trans Fat 0.1g Sodium 346.9mg Total Carbohydrate 33g Sugars 1.9g Protein 17.7g

354)FIG AND ARUGULA SALAD Prep: 15 mins Total:15 mins Servings: 4

Ingredients ● ● ● ● ● ●

4 cups of arugula 8 fresh figs, quartered ¼ cup of grated Parmesan cheese 2 tbsp toasted pine nuts 2 tbsp honey 2 tbsp balsamic vinegar

Directions 1. Toss any arugula, figs, Parmesan cheese, and pine nuts together. 2. Drizzle honey and balsamic vinegar over salad.

Nutrition info Per Serving: 162 calories; protein 4.3g; carbohydrates 30.5g; fat 4.1g; cholesterol 4.4mg; sodium 85.4mg.

355)SUMMER PANZANELLA PREP TIME: 0 HOURS 15 MINS TOTAL TIME: 0 HOURS 25 MINS

INGREDIENTS ● ● ● ● ● ● ● ● ● ● ●

2 large baguettes, cut into 1-inch cubes ½ c. extra-virgin olive oil, divided 3 tbsp. red wine vinegar 1 tsp. honey Kosher salt Freshly ground black pepper 1 large, seedless cucumber, roughly chopped 2 pt. cherry tomatoes (preferably multi-colored), halved 1 red onion, chopped 1 clove garlic, minced 1 bunch basil, torn

DIRECTIONS 1. Create a medium-high burn. 2. Meanwhile, toss olive oil with ¼ cup of toast. Add to skillet bread and toast until golden and crisp. Cool, and then drain. 3. Mix together the vinegar, remaining ¼ cup of olive oil and honey. Season with salt and pepper. 4. Combine ingredients in a large tub. Mix well with dressing and season with more salt and pepper. 5. Garnish with fresh basil.

356)CAPRESE STUFFED PORTOBELLO MUSHROOMS

Active: 25 mins Total: 40 mins Servings: 4

Ingredients ● ● ● ● ● ● ● ● ●

3 tbsp extra-virgin olive oil, divided 1 medium clove garlic, minced ½ tsp salt, divided ½ tsp ground pepper, divided 4 portobello mushrooms (about 14 ounces), stems and gills removed (see tip) 1 cup of halved cherry tomatoes ½ cup of fresh mozzarella pearls, drained and patted dry ½ cup of thinly sliced fresh basil 2 tsp best-quality balsamic vinegar

Directions 1. Heat the oven to 400 F. 2. Mix 2 tsp oil, garlic, and ¼ tsp salt in a shallow bowl. Add a few drops to mushrooms with a silicone brush. Add the mushrooms to a broad baking sheet and roast until the mushrooms are soft. 3. Meanwhile, stir, toss and blend cheeses, onions, basil, and remaining seasonings in a medium dish. When the mushrooms have softened, add the tomato mixture to them. Baking takes until the cheese melts and the tomatoes have wilted. Garnish each mushroom with ½ tsp vinegar.

Tips ● To cook entire portobello mushroom caps, gently twist off the stems. Scrape off the brown gills from the underside of the mushroom caps. If you would like, you can buy portobello mushroom caps.

Nutrition info Serving Size: 1 Mushroom

Per Serving:

186 calories; protein 6.3g; carbohydrates 6.3g; dietary fiber 1.9g; fat 16g; saturated fat 4.4g; cholesterol 5mg;

357)ROASTED RATATOUILLE PASTA Prep: 15 mins Cook: 30 mins Serves: 2

Ingredients ● ● ● ● ● ● ● ●

1 aubergine , trimmed and cut into chunks 1 courgette trimmed and cutted into chunks 1 thinly sliced red onion 2 garlic cloves , unpeeled and left whole 1 tbsp olive oil 200g tomato 175g penne pasta Good handful basil leaves

Method 1. Heat the oven to 200 C. Toss in the garlic and bell pepper. Pour oil over the mixture. Season. Blend. Start roasting and add tomatoes. 2. Cook the spaghetti, add 4 tsp of water. Add ingredients of spaghetti, water, and basil. Squeeze over the soft garlic.

358)EASY MUSHROOM RAGU WITH PARMESAN POLENTA Prep Time: 10 mins Cook Time: 15 mins Total Time: 25 mins Servings: 4 servings

INGREDIENTS PORTOBELLO MUSHROOM RAGU ● ● ● ● ● ● ● ● ● ●

3 tbsp (45 ml) extra-virgin olive oil 2 shallots, halved lengthwise and thinly sliced Kosher salt 1 pound (500 g) portobello mushrooms caps, sliced into 1-inch chunks 1 garlic clove, thinly sliced 2 tsp finely chopped fresh thyme ½ tsp red chili flakes 3 tbsp (45 g) tomato paste 1 tsp balsamic vinegar 1/3-1/2 cup of (75-125 ml) vegetable stock or water

● 2 tbsp (30 g) unsalted butter ● ½ cup of (50 g) freshly grated Parmesan cheese ● Parmesan Polenta, Recipe Follows

INSTRUCTIONS 1. Put olive oil, shallots, and a pinch of salt in a large skillet and heat on low. Cook until the shallots are softened but not browned. 2. Cook the mushrooms for 5 mins, or before they take on some colour, then stir and add ½ tsp salt (this helps them release their water). Cook until the mushrooms are soften and liquid evaporates. 3. Add in the seasoning, garlic, tomato paste, vinegar and butter. Slowly add 1/3 cup of the liquid, then stir until it reaches the desired consistency. 4. Serve over Parmesan polenta with grated Parmesan.

NUTRITION Serving: 1g | Calories: 240kcal | Carbohydrates: 10g | Protein: 8g | Fat: 20g | Cholesterol: 24mg | Sodium: 391mg | Potassium: 588mg | Fiber: 2g | Sugar: 6g | Calcium: 160mg | Iron: 1mg

359)MOROCCAN CHICKPEA TAGINE PREP TIME: 15 mins COOK TIME: 30 mins TOTAL TIME: 45 mins SERVINGS: 4 people

Ingredients For the tagine ● ● ● ● ● ● ● ● ● ● ● ● ● ● ●

1 onion (peeled, halved and thinly sliced) 2 cloves garlic (crushed) 2 tbsp flavourless oil (divided) 1 ½ tsp coriander 1 tsp paprika ¾ tsp cumin ½ tsp ground ginger ½ tsp ground turmeric ¼ tsp crushed chilli flakes ¼ tsp freshly ground black pepper 1/8 tsp cinnamon 2 tins chopped tomatoes (drained) 2 tins chickpeas (drained) 1 tbsp honey ½ tsp salt ((or as need))

For the preserved lemon yogurt ● ● ● ● ● ●

400 ml natural yogurt A small handful mint leaves (chopped) A small handful fresh coriander leaves (chopped) 2-3 preserved lemons ¼ tsp salt Black pepper as need

To serve ● Couscous, rice, flatbread or naan to serve

Instructions For the tagine 1. Mix up 1 tbsp of oil, the onion and the garlic in a sauce. Cook it gently until the onion is soft and clear. 2. When all is finished, weigh out the spices. Stir in the remaining oil and spices and simmer for one minute, stirring regularly to prevent burning. 3. Add the onions, chickpeas, and butter. Cover and boil for 15 mins, then lift the cap and simmer for another 15 mins. 4. Keep tasting. Serve. 5. For the unpasteurized yogurt. 6. Spoon the yogurt into a bowl. 7. Now whisk in the remaining ingredients.

Serve ● Scoop into a bowl with the necessary carb. Serve the yogurt each person adds to their own yogurt.

Notes ● If you can't keep your hands on preserved lemons, feel free to use the grated zest of a fresh lemon.

360)ORZO-STUFFED TOMATOES Prep: 35 min Bake: 15 min. Makes: 6 servings

Ingredients ● ● ● ● ● ● ● ● ●

2/3 cup of uncooked orzo pasta 6 medium tomatoes 1 tbsp butter ½ cup of shredded reduced-fat Swiss cheese 1 tbsp minced fresh basil 2 tsp minced fresh parsley 1 tsp salt ¼ tsp white pepper Paprika

Directions 1. Cook and drain orzo. Slice off the top of each tomato. Clean out the pulp. shell. Even add 6 tbsp of water. Invert to let excess water flow. Drain orzo. 2. Cook butter over medium heat for 5-7 mins or until golden brown. Add the cheese, basil, parsley, salt, pepper, orzo and the reserved pulp. Spoon into tomatoes. 3. Insert into a 2-quart. Sprinkle with paprika. Bake at 350F until baked.

Nutrition info 1 each: 150 calories, 3g fat , 9mg cholesterol, 456mg sodium, 24g carbohydrate , 7g protein. Diabetic Exchanges: 1 starch, 1 vegetable, ½ fat.

361)HEALTHY PISTACHIO CRUSTED WHITEFISH Prep time: 10 MINS cook time: 15 MINS total time: 25 MINS

Ingredients ● ¾ cup of uncooked quinoa ● 6 ounce firm skinless white fish

● ● ● ● ● ● ● ●

¾ tsp salt ½ tsp pepper 4 tbsp nonfat Greek yogurt ¼ cup of whole-wheat or gluten-free panko bread crumbs (Italian seasoned is a good choice) ¼ cup of raw unsalted shelled pistachios, finely chopped 2 tbsp olive oil 1 cup of baby spinach 2 tbsp lemon juice

Instructions 1. Cook quinoa as box instructions. 2. Place the rack to the center of the oven and preheat to 375°F. 3. Season fish with ½ tsp salt and ¼ tsp pepper, then sprinkle 1 tbsp nonfat Greek yogurt on each fillet. 4. Mix panko breadcrumbs and sliced pistachios with 1 tbsp olive oil; sprinkle on fish. Bake until done, 12 to 15 mins. 5. When fish is frying, fluff quinoa with a fork, then add baby spinach, lemon juice, 1 tbsp oil, and ¼ tsp each salt and pepper.

Recipe Notes ● Nutritional details contained one fillet and ¼ of the quinoa recipe. ● Gluten-free breadcrumbs and gluten-free breading. I used panko breadcrumbs and found them at Kroger in the fresh foods store. ● Get it dairy-free with yogurt.

Nutrition info Healthy Pistachio Crusted White Fish Amount Per Serving Calories 378 Fat 12.7g Cholesterol 90.6mg Sodium 829mg

Potassium 261.9mg Carbohydrates 30.9g Fiber 3.3g Sugar 1g Protein 35.9g Calcium 226mg Iron 1.7mg

362)CIOPPINO Prep time: 30 mins Cook time: 45 mins Yield: Serves 8

INGREDIENTS Seafoods ● ● ● ●

3 pounds firm white fish, cutted into inch-long cubes 2 lb cooked Dungeness crab (hard shell) 1 pound of large shrimp 2 pounds littleneck clams and/or mussels (mussels should be scrubbed clean and beards removed right before cooking)

Sauce ● ● ● ● ● ● ●

½ cup of extra virgin olive oil 1 ½ cups of chopped onion (1 large onion) 1 cup of chopped bell pepper (1 large bell pepper) 3 cloves garlic, minced 1 tsp salt 1 28-ounce can tomatoes Broth from the mollusks

● ● ● ●

2 cups of red wine 2 cups of tomato juice 2 cups of fish or shellfish stock A medicinal bouquet covered in a sheet of cheesecloth and tied with kitchen cord ● Salt and chili as needed ● ½ cup of minced parsley for garnish ● seasoning: a dash of Tabasco sauce and or Worcestershire sauce

METHOD 1. Steam clams and mussels in about two cups of water, before they only open. Pause. Strain and reserve the broth. 2. Take out the crab legs from the body and split the shells so that the meat can be quickly eaten until it is prepared (leave the meat in the shell). 3. Divide the body into halves, and then split each half into thirds. You can take out the crab meat from the body parts, or you can hold the crab meat in the body segments. 4. If you find the shellfish, try to take out bigger pieces. Use the top shell for making soup stock. 5. Create your own stock or use store-bought or packaged stock. If you are not make your own stock, discard the crab body. If prepared shellfish stock is unavailable, I will mix some prepared fish stock with clam juice. 6. Split the shrimp shell down the back and cut the black vein. I find the best way to peel and devein shrimp is to put the shrimp on its side and stick a small knife into the wide end of the shrimp, with the blade pointed away from the rear. 7. You should turn the knife toward the shrimp, then slash along the membrane to locate the vein. Get your finger out of the vein. You should typically use kitchen scissors to slit the back of the shrimp. 8. You should devein and shell the shrimp. Ingesting adds to more taste. 9. Create the vegetable broth: Sauté onions and bell peppers in oil on medium heat until tender. Add the garlic, sauté 1 minute. 10. Add sliced tomatoes, fish broth, tomato juice, tomato stock, spices, and salt and pepper as need.

11.

Stir regularly for 20 mins and cook uncovered. Drop herbs. Adjust seasonings. 12. Add fish and shellfish: Cook until the fish is just cooked through, around 3 to 5 mins. 13. Add steamed mollusks, crabmeat, and shrimp. Cook until shrimp are finished (just 2-3 mins, until they are bright pink). Don't overcook. 14. Serve in pots, shells included. Using chopped parsley. Serve with the crusty bread and a robust red wine. 15. Use lots of napkins and some extra plates, and have little forks and crackers open.

363)MENEMEN (TURKISH EGG SCRAMBLE) Prep time: 5 MINS cook time: 10 MINS

total time: 15 MINS yield: 3-4 SERVINGS

INGREDIENTS ● ● ● ● ● ● ● ● ●

1 tbsp olive oil 1 small finely diced white onion 1 large diced green bell pepper 15-ounce diced tomatoes, with their juices 1 tbsp butter 1 tsp Aleppo pepper Fine sea salt and freshly-cracked black pepper 3–4 eggs garnishes: sliced chives or chopped parsley, crumbled feta, sliced avocado

INSTRUCTIONS 1. Sauté the veggies in oil over medium-high flame. Add onions and peppers, sauté for 5 mins, stirring regularly. 2. Add tomatoes and seasonings. Add medium fire. Replace the onions, sugar, Aleppo pepper, and salt and pepper as need. Stir in, then sauté for two more mins, until the tomatoes are hot. 3. Add the eggs; split the eggs over the mixture. Cook the eggs for around 1 minute. Add the eggs to the sauce and stir them softly into the sauce. (Note: the terms doneness and desired degree of doneness are not in the original input). Cook until the eggs hit your desired doneness. When the eggs are cooked only slightly set and fluffy, the eggs are ready. 4. Serve. Serve immediately with preferred garnishes and bread for dipping.

NOTES ● A broad green bell pepper is easier to find than the Turkish-style green pepper, and the Anaheim pepper has marginally more fire. ● You should replace 2 tsp ground Aleppo pepper with smoked paprika. Plus a sprinkle of cayenne or crushed red pepper flakes. I

used about half of the Aleppo pepper, which I think has about medium fire, and no cayenne.

364)HAM AND CHEESE BREAKFAST MUFFINS RECIPE PREP TIME: 15 MINS COOK TIME: 30 MINS TOTAL TIME: 45 MINS YIELD: 18

INGREDIENTS ● ● ● ● ● ●

2 cups of white whole wheat flour (or substitute all-purpose flour) 1 tbsp baking powder 1 ½ tsp salt 2 tbsp sugar ½ tsp ground black pepper ½ tsp garlic powder

● ● ● ● ● ●

¼ tsp cayenne pepper 1 2/3 cup of milk 2 eggs 1/3 cup of olive oil 8 ounces ham, diced (1 1/3 cup) 4 ounces cheddar cheese, shredded (1 ½ cups of shredded)

INSTRUCTIONS 1. Heat the oven to 350 F. Prepare a muffin tin with cooking spray or grease with butter. Mix in a big bowl: flour, baking powder, cinnamon, sugar, cayenne pepper, ground black pepper. Pause. In a separate bowl stir the ingredients together. Mix dry ingredients with wet ingredients. Do not overmix. Add ham and cheese before just mixed. Place 1 cup of flour into each of 18 muffin cups of, and bake at 350 for 30 mins.

365)PROTEIN PANCAKES MAKES: 8 TO 10

INGREDIENTS ● ● ● ● ● ● ● ●

1 egg 1 scoop protein powder ½ cup of oats ¼ cup of plain greek yogurt 1/3 cup of milk 1 tsp baking powder 1 tsp cinnamon 1 tsp vanilla extract

Methods 1. Place all ingredients in a high-powered blender. 2. Griddle a medium fire. If you don't have a griddle, use a skillet on the burner. Prepare the pan with cooking spray or melt a tiny amount of butter. 3. Pour ¼ cup of the mixture onto the griddle. 4. When the pancake tops appear to bubble, it's time to turn them.

366)SEARED SCALLOPS WITH A CHAMPAGNE-VANILLA BUTTER SAUCE Total Time: 40 mins Yield: 2 servings

Ingredients Risotto: ● ● ● ● ● ● ● ● ● ●

2 thin slices prosciutto 3 cups of reduced-sodium chicken broth 1 tbsp olive oil 1 shallot, finely chopped 1 garlic clove, minced ¾ cup of Arborio rice ¾ cup of Champagne ¼ cup of freshly grated Parmesan ¼ tsp salt ½ tsp freshly ground black pepper

Scallops: ● ● ● ● ●

2 tbsp minced shallots 1 cup of dry brut Champagne ½ vanilla bean, split and scraped ½ cup of heavy cream ½ cup of (1 sticks), cold unsalted butter cut into small pieces, plus 1 tbsp

● ● ● ● ●

1½ tsp salt ¾ tsp freshly ground pepper 10 jumbo sea scallops, cleaned 1 tbsp olive oil 2 tbsp chopped fresh chives

Instructions 1. Heat the oven to 450F. Add the prosciutto slices to a baking sheet and bake for 6-8 mins or until mildly crisp (they will crisp more as they cool). Pause. 2. Add the chicken stock to a medium saucepan. 3. Add 1 tbsp of olive oil to a medium-sized saute tray. Add shallot and garlic and simmer for 3 mins. 4. Add the rice and whisk in the fat. Stir rice continuously for about 3 mins. Add Champagne and boil for 5 mins. If the liquid has evaporated, skip to the next stage. I always had a substance left after 5 mins. 5. When waiting for Champagne to largely evaporate, add minced shallots, Champagne, scrapings from the vanilla bean, and the remaining vanilla bean. Bring to a boil and keep it at medium-low for 7 mins. 6. Add the heated broth to the risotto stirring regularly until mostly consumed. Start with ½ cup of broth and mix until mostly consumed before adding the next ½ cup of. You will need about 20 mins 7. Apply the cream to the mixture at 7 mins into the cooking process. Cook for another three mins. 8. Start out with the heat set to low and add the butter, 1 tbsp at a time. Bring the last slice of butter in as the first one is melting. You should place it on the heat regularly to prevent it from overheating. 9. Pour in the entire stick of butter. Season with salt and pepper and cut the seed. Keep wet. 10. Pat the scallops with a paper towel to add more moisture. Season with salt and pepper. Heat 1 tbsp. olive oil in a wide pan over medium-high heat. Add the scallops and cook for one minute. Switch on the pan and cook the scallops on the same side for another minute. Turn over the scallops and simmer for another two mins.

11.

After rice has completely plumped and broth has been consumed (20 mins after first addition), remove from fire. 12. Add Parmesan and season with salt and pepper. 13. Spoon into serving dishes and garnish with Proscuitto 14. Place the scallops on top of the risotto, then spoon the butter sauce on top. Garnish with new chives.

367)KOHLRABI-BACON PIE Ingredients ● ● ● ●

1 cup of unsalted butter, cubed and chilled 2-1/4 cups of all-purpose flour 1 tsp salt 8-10 tbsp ice water

THE PIE

PIE INGREDIENTS ● ● ● ● ● ● ● ● ●

5 strips of thick bacon 2 sprigs fresh thyme, 1 of rosemary and 1 of sage 1 cup of heavy cream 4-1/2 cups of kohlrabi sliced into thin half-moons 2 tbsp all-purpose flour 2/3 cups of shredded gruyere Salt & fresh ground pepper 2 tbsp unsalted butter milk for brushing on the top crust

Directions PIE CRUST INSTRUCTIONS: 1. Mix the butter, flour and salt in the food processor until it resembles moist-looking particles (some recipes say pea-sized). Put in 1 tbsp of water, pulsing a few times after each. Keep adding water until the dough collects into bigger clumps. Divide the dough into 2 pieces and placed each in a re-sealable plastic container. Let the dough remain in the refrigerator 30 mins.

THE PIE 2. Preheat oven to 375 degrees. Peel and slice the vegetables thinly; add to a large bowl, whisk in the flour, and coat. 3. Cook the bacon to crispy. Crack and crumble until cool enough to handle. 4. Heat a small saucepan over low heat, then stir in the herbs and the whey. Let the tea steep for about 5 mins. Drop the spices. 5. One of the dough disks gets rolled out into an 11 inch round. Arrange a layer of sliced carrots, season with salt and pepper, and crumbled bacon. 6. Keep building the pie until nearly finished. Let the cream coat the whole dessert. Top of Gruyere. 7. Create the leftover pie dough and coat it with it. Fix the corners. Brush the sides and top of the pie crust. Create a few slits in the

middle of the top crust. Bake it on a plate. 8. Cook until the crust is browned and crispy, around one hour. Protect the edges of crust to avoid browning. 9. After 20 mins, take the pie out of the oven and let rest.

NOTE: ● I have used Ricotta Whey Cheese in place of heavy cream, recipe found onsite.

368)CREAMY ARTICHOKE DIP Prep: 20 min Cook: 1 hour Makes: 5 cups of

Ingredients ● 28 ounces water-packed artichoke hearts, rinsed, drained and coarsely chopped ● 2 cups of shredded part-skim mozzarella cheese ● 8 ounces cream cheese, cubed ● 1 cup of shredded Parmesan cheese ● ½ cup of mayonnaise ● ½ cup of shredded Swiss cheese ● 2 tbsp lemon juice ● 2 tbsp plain yogurt ● 1 tbsp seasoned salt ● 1 tbsp chopped seeded jalapeno pepper ● 1 tsp garlic powder

● Tortilla chips

Directions 1. In a 3-qt. Combine the first 11 components. Cover and then cook it on low for about an hour. Serve with tortilla chips.

369)GARLIC-CHEDDAR PINTO BEAN DIP Total Time: 1 hr 30 min Prep Time: 15 min Cook Time: 1 hr 15 min Yields: 12 – 12 serving

Ingredients ● ● ● ● ● ● ●

1 head garlic 2 c. dry pinto beans 1 tsp. cumin 1 tsp. ground coriander ½ tsp. chili powder 1 c. sour cream 2 c. shredded cheddar cheese

Instructions 1. Place head of garlic in foil, then wrap it in a pressure cooker. Pressure cook, time 20 mins. Remove pressure with a fast release valve. Add beans, 4 cups of sugar, cumin, coriander, and chili powder. Lock lid; set pressure to heavy. Remove pressure automatically. Blend the beans in a food processor. Stir with whipped cream and cheddar cheese. Enjoy.

2. Safeguard the heart of pinto beans. Folate helps reduce plaque accumulation in the arteries, lowering heart attack risk by 82%.

3370)PEACH, RAISIN AND CINNAMON Servings: 1 cups of

Ingredients ● ● ● ● ●

5 Peaches Cored and roughly chopped 1 cup of Raisin Roughly chopped 1 cup of Brown Sugar 1.5 tsp Cinnamon Powder 1 cup of Apple Cider Vinegar

Instructions 1. Crush the peaches and raisins until the pit is absolutely broken down. 2. Mix the sugar and cinnamon into a chilled paste, cover and put in the freezer (Make sure to stir the contents once a day) 3. After the maceration, squeeze the contents into a fine mesh. 4. To remove as much sugar as possible, pour the vinegar through the fine mesh strainer. It is best to discard the ashes 5. Let this soak in the vinegar for a week before using. Make sure you shake it each day.

371.QUICK AND CREAMY CRAB STUFFED MUSHROOMS Prep Time: 15

Cook Time: 20 Total Time: 35 minutes

INGREDIENTS 12 large white buttons mushrooms cleaned with stems removed, discarded Olive oil spray 1 box (8 ounce) cream cheese softened 1/2 cup of fresh bread crumbs 2 cloves minced garlic 1/2 tbsp Worcestershire sauce 1/2 cup of finely chopp green onions 1/2 cups of freshly grated Parmesan cheese 2–3 tbsp fresh chopped Italian parsley 1 cup of cooked shelled crab finely chopped (I use King Crab)

INSTRUCTIONS 1. Preheat the oven to 375 degrees Fahrenheit. 2. Spray mushrooms lightly with olive oil spray and place cap side down on a cookie sheet. Combine cream cheese, bread crumbs, garlic, Worcestershire sauce, green onions, Parmesan, parsley, and crab in a big mixing bowl. 3. Late each mushroom with around 1 1/2 tablespoons of filling. Preheat oven to 350 degrees Fahrenheitand and bake for 20 minutes. To gently brown the tips, turn on the broiler for the last minute of cooking. Keep an eye on them because I've always considered broilers to be unreliable. 4. Stuffed Crab.

NOTES For a little kick, add 1/4 teaspoon cayenne pepper or 1/4 teaspoon crushed red pepper. A reader sent me this tip. Cook the mushrooms for about 2-3 minutes before serving. Allow to drain upside down on a rack so they don't spill as you bite into them.

Add a pinch of cayenne pepper or cracked red pepper if you like it to be a little spicier.

I use the large button mushrooms, but you might probably use the smaller mushrooms for a group and this recipe will stretch further. Note to reduce the cook time for the smaller mushrooms by a few minutes. Use cooked crab meat that has been finely chopped. Parmesan cheese, freshly grated, is a must. Using it and it has a lot stronger taste than the material in the canister. In this recipe, fresh bread crumbs are fantastic. You should still crush croutons in a bag or in a food processor. In comparison to refined bread crumbs, most croutons have less preservatives and added additives.

372.LOADED SWEET POTATO prep time: 10 MINUTES cook time: 55 MINUTES total time: 1 HOUR 5 MINUTES

INGREDIENTS: 4 sweet potatoes, scrubbed 1/4 cup of unsalted butter, melted 1/4 cup of brown sugar, packed 1 tsp ground cinnamon 1/2 tsp vanilla extract 1/4 tsp ground nutmeg 1 cup of mini marshmallows

DIRECTIONS: 1. Preheat the oven to 425 degrees Fahrenheit. Using tape, line a baking sheet. 2. Place potatoes in a singles layer on the bake sheet that has been prepared. Baked in the oven for 45-50 minutes and until soft and caramelized. 3. Whisk together butter, brown sugar, cinnamon, vanilla, and nutmeg in a small bowl. 4. Cut the potatoes lengthwise down the middle. Butter mixture and marshmallows on top. 5. Preheat the broiler in the oven. Return the potatoes to the oven, broil for another 2-3 minutes, or before the marshmallows begin to brown. 6. Serve right away.

Nutrition Facts Calories 309.5Calories from Fat 104.4% Daily Value*Total Fat 11.6g18%Cholesterol 30.5mg10%Sodium 87.5mg4%Total Carbohydrate 50.5g17%Dietary Fiber 4.3g17%Sugars 25.8g Protein 2.3g5%

373.KRISTEN'S VERSATILE SPINACH CASSEROLE PREP TIME: 10 minutes COOK TIME: 1 hour TOTAL TIME: 1 hour 10 minutes

INGREDIENTS Preheat oven to 350 degrees. 6 eggs 2 pounds cottage cheese (32 oz container) 1 pound (4 cups of) grated cheddar (I use the Tillamook sharp

cheddar) 1 stick melted butter 2 10oz thawed and drained packages of frozen spinach-DRAIN AND SQUEEZE WELL 2 tsp coconut flour 1/2 tsp salt 1/4 tsp pepper

INSTRUCTIONS 1. In a big mixing bowl and whisks together the eggs and cottage cheese with a stand or hand mixer. 2. Mix in the melted butter and followed by the cheese, with a spoon. Mix in the spinach thoroughly. 3. Combine the rice, salt, and pepper in a large mixing bowl and blend well. 4. Bake for 1 hour at 350 degrees in a 13x9" glass pan.

NOTES This recipes can also be doubled and baked in an 8x8 pan.

NUTRITION INFORMATION: Amount Per Serving: CALORIES: 261TOTAL FAT: 20gSATURATED

FAT: 11gTRANS FAT: 1gUNSATURATED FAT: 6gCHOLESTEROL: 123mgSODIUM: 564mgCARBOHYDRATES: 5gFIBER: 1gS

374.ZUCCHINI LASAGNA ROLL UPS prep time: 45 MINUTES cook time: 45 MINUTES total time: 1 HOUR 30 MINUTES

INGREDIENTS: 3 large zucchini and trimmed (about 4 pounds), sliced lengthwise into 24 ⅛-inch-thick strips Kosher salt and freshly ground black pepper 1 tbsp olive oils 3/4 pound ground Italian sausage and casing removed 1 cup of part skim ricotta cheese 1/3 cup of freshly grated Parmesan 1 large egg 1/4 cups of chopped fresh basil leaves 2 cloves garlic, minced 1 1/2 cups of marinara sauce, divided 2 cups of shredded mozzarella, divided

DIRECTIONS: 1. Using paper towels, line a baking sheet. Place zucchini slices in a singles layer on the baking sheet that has been prepared. Season with 1/4 teaspoon salt on both sides and set aside for 15 minutes. 2. In a big skillet, melt the olive oil over medium heat. Cook until the Italian sausage is browned, about 3-5 minutes, crumbling the sausage as it cooks; remove any excess fat. 3. Combine sausage, ricotta, Parmesan, egg, basil, and garlic in a medium mixing bowl; season with salt and pepper as required. 4. Preheat the oven to 400 degrees Fahrenheit. 5. Set aside 1 cup marinara sauce sauce in the bottom of a 10-inch oven-safe skillet.

6. 1 tbsp ricotta paste, uniformly spread over each zucchini slice; 1 tbsp mozzarella cheese, sprinkled on top. Roll up the zucchini slices and put them in the skillet; repeat with the remaining zucchini slices and filling. Top with the remaining 1/2 cups marinara sauce and the remaining 1 cup mozzarella cheese. 7. Bake for 25-30 minutes and until the lasagna rolls are cooked through and the cheese has started to brown. 8. Serve right away.

Nutrition Facts Calories 361.0Calories from Fat 225% Daily Value*Total Fat 25.0g38%Cholesterol 93.0mg31%Sodium 811.0mg34%Total Carbohydrate 11.0g4%Dietary Fiber 3.0g12%Sugars 7.0gProtein 19.0g38%

375.TOFU STIR FRY PREP:10 mins COOK:15 mins TOTAL:25 mins SERVINGS: 3–4 servings

Ingredients 2 packages extra-firm tofu do not use firm and silken or anything other than extra-firm 1 tbsp canola oil or grapeseed oil*

3 tbsp low-sodium soy sauce divided, + additional as need 3 large garlic cloves minced 1 small bunch green onions finely chopped and divided 1 tbsp minced fresh ginger 1–2 tsp fresh chili paste (sambal oelek) or 1/4–1/2 tsp red pepper flakes (we like a bit of a kick and so I use the full 2 tsp chili paste) 10 ounces baby spinach** 2 tbsp toasted sesame seeds 2 tsp sesame oil For serving: Prepared brown rice Cauliflower rice Soba or rice noodles Quinoa

Instructions 1. Tofu should be drained. Wrap each blocks in two layers of paper towels and pat off, lightly pressing down on the tofu to remove excess moisture. Tofu can be cut into 3/4-inch cubes. 2. Heat the canola oil in a big nonstick skillet or wok over mediumhigh heat. When the oils is hot but not burning, apply the tofu and drizzle with 1 tbsp soy sauce (be careful and as the oil will splatter). Sauté, stirring every minute or so, for 8 to 10 minutes, or until the tofu is beautifully colored on all sides and the moisture has evaporated. You don't have to stir all of the time. The tofu may brown if you leave it to sit on one side for a bit. Combine the garlic, about two-thirds of the green onion, ginger, chili paste, and the remaining 2 tablespoons soy sauce in a mixing bowl. Stir and simmer for 1 minute and until fragrant. 3. Add many big handfuls of spinach to the pan, stirring to wilt it and make space for more. After the first addition has wilted, keep adding and wilting spinach by handfuls until all of the spinach has been added. It will seem to be a large volume at first, but it

will cook down significantly. Add the sesame seeds and mix well. Add the sesame oil and mix well. Switch off the sun. Over the end, scatter the green onions that were set aside. Serve with brown rice, pasta, or whatever you want as a side dish, with a few dashes of extra soy sauce and chili paste or flakes if desired.

Notes *I don't advocate using olive oil in stir fries over high heat because of its lower smoke point, which may cause it to flame and add an off taste to the whole dish. ** You can use any kind of spinach you want or have on hand to replace the spinach. Since spinach cooks fast, you can cook it in the same pan as the tofu in this recipe. I suggest cooking the tofu through Step 2 and then removing it to a plate for firmer vegetables including broccoli or peppers. Add more oil (along with garlic and ginger, if desired) to the pan with your vegetables. Return the tofu to the skillet as soon as the vegetables are crisptender (about 5 to 8 minutes, depending on the vegetable and how large it is sliced), and continue with the recipe as instructed. To make insane crispy tofu, follow Step 3 in my How to Cook Crispy Tofu tutorial. After you've boiled it, pat it off, dice it into 3/4-inch cubes, and start with Step 2 of this tofu stir fry recipe. Keep leftover in the refrigerators for up to 5 days. Microwave on low for a few minutes to reheat. This can also be frozen. The vegetables can turn soft and mushy, but if that bothers you (and it definitely doesn't), go ahead and freeze them!

Nutrition SERVING: 1of 4, about 1 ½ cups

ofCALORIES: 297kcalCARBOHYDRATES: 12gPROTEIN: 22gFAT: 17gSATURATED FAT: 2gFIBER: 5gSUGAR: 1g

376.VEGAN SEITAN BITES - STICKY GARLIC AND BUFFALO Prep Time20 mins Cook Time35 mins Cooling time30 mins Total Time55 mins

Ingredients For the seitan wings: 1 recipe Vegan Seitan Tenders and cut into wing sized pieces *see step 1 2 tbsp light oil ( vegetable), more if needed Sticky garlic sauce: 6 cloves garlic, minced ⅓ cup of agave, maple syrup or corn syrup 2 tbsp apple cider vinegar 2 tbsp soy sauce ½ tbsp corn starch

Spicy buffalo sauce: ⅓ cup of Franks red hot (or similar hot sauce) 2 tbsp vegan butter, melted

Instructions To make the seitan into bite sized piece: 1. Get the Vegan Seitan Tenders guide. Instead of cutting the seitan into oval shapes, cut the dough into small wing-sized pieces with scissors (they will almost double in size, so keep them on the smaller size). Around 25 to 30 wing-sized parts can be made from one batch of seitan tenders. 2. Place the bits in a steamer basket that has been greased. To save the seitan bites from holding together when you stack them, kindly coat them in spray oil. Cook for 25 minutes at a low simmer. The seitan bites will meld together into a single mass, but don't worry; the seitan will shrink when it cools. You'll be able to separate the seitan bites from each other until they've cooled. If some bits stick, just cut them with a knife or scissors. 3. *Alternatively, If you have already cooked Vegan Seitan Tenders, cut them into wing-sized pieces with a knife or scissors. 4. Allow to cool in the refrigerators for at least 30 minutes or up to 3–4 days before frying.

To prepare the seitan bites for serving: 1. To make the sticky garlic sauce, combine the garlic, preference syrup, apple cider vinegar, soy sauce, and corn starch in a small pot while it is still cold. Switch the heat to low and simmer, whisking often, for around 5 minutes, until the sauce thickens slightly, being careful not to burn. In a large mixing bowl, toss half of the fried seitan bites with the sticky garlic sauce.

2. To make the buffalo sauce, combine the hot sauce and melted vegan butter in a mixing bowl. 3. Heat two tablespoons of light oils in a big skillet or frying pan over medium-high heat to cook the vegan seitan bites. When the pan is heated, add the bites and cook for a few minutes on each side, rotating as desired, until golden brown all over. Depend on the sizes of your pan, you can need to do this in batches, adding more oil if appropriate. 4. Half of the fried seitan bites should be tossed in the sticky garlic sauce, while the other half should be tossed in the buffalo sauce. Serve with celery and carrot sticks, as well as a vegan blue cheese sauce.

Notes *If you want your seitan bites to have just one flavor, make a double batch of your favorite sauce and miss the other sauce recipe. In a double batch of sauce, combine all of the seitan bites. * The seitan bites, as well as the sauces, can be made ahead of time. Then when you're ready to eat and all you have to do is fried the seitan bites and throw them in the premade sauces. Alternatively, they reheat very well! That is, you could make the seitan bites fully cooked, including sauces, and then reheat them covered in a pot with the sauce over medium-low hea

Nutrition Calories: 415kcal | Carbohydrates: 28g | Protein: 40g | Fat: 15g | Sodium: 1891mg | Potassium: 318mg | Fiber: 1g | Sugar: 13g | Calcium: 102mg | Iron: 3.5mg

377.VEGAN BLT ROLL-UPS WITH VEGAN RANCH Prep Time: 00 hrs. 20 mins. Cook time: 00 hrs. 10 mins.

Total time: 30 mins.

INGREDIENTS Roll-Ups: 2 extra large tortillas, any variety 16-18 slices of tempeh bacon (or try shiitake bacon!) 1 small avocado 1 cup of diced SUNSET tomatoes 1/2 cup of something green (romaine lettuce or SUNSET mini cucumber) Easy Ranch Dip: 1/2 cup of vegan mayo 1 Tbsp flat leaf parsley, finely chopped 1 Tbsp sweet onion, finely chopped 1 garlic clove, minced 1/8 tsp black pepper 1-2 Tbsp fresh lemon juice 1 tsp lemon zest a few pinches cayenne or smoked paprika garnish: additional SUNSET tomatoes

INSTRUCTIONS 1. To begin, combine all of the vegan Ranch ingredients in a small mixing bowl and stir vigorously to combine. Cover with plastics wrap and chill for at least an hour to encourage the flavors to mingle. (At least half an hours before serving, do this.) 2. Prepare the tempeh or shiitake bacon as directed. Instructions can be found in the ties. Remove from the equation. (This takes between 7-10 minutes on average.) I even make my tempeh a day ahead of time so it's ready when I am.) 3. Toasted tortillas may be warmed in the refrigerator, microwave, or on the stovetop. See how I get them cool and charred and completely warmed in my footage. (If you're going to use my gas stovetop system, proceed with caution.) Any side is only warmed for a few seconds at a time. Never leave the stove unattended, and keep your vent fan going in case any of the edges burn.)

4. Avocado slices are added to each tortilla and smashed on top. Add enough avocado to cover the whole tortilla in it. After that, add 7-9 tempeh strips and around 1/2 cup diced tomatoes. Cover with a few ripped lettuce leaves – or cucumber strips. You want the filling to be evenly distributed. Tip: Leave a large portion of one side of the tortilla blank; this will be the end you roll into. This keeps the filling from overflowing. 5. Roll the tortilla into a smooth spiral with care. For more details, watch my video. 6. Place the roll on a serving platter and slice it. Serve immediately with the Ranch dip. Yes, you can make these roll-ups up to a day ahead of time! Only seal them securely in plastic wrap to keep them from browning, and spritz them with lemon juice to keep them from browning. Have fun!

378.EASY TURKEY FAJITA BOWL PREP TIME: 10 mins COOK TIME: 8 mins TOTAL TIME: 18 mins SERVINGS: 4 bowls

INGREDIENTS For the Turkey: 1 lb Jennie-O Oven Roasted Turkey Breast 2 tbsp oil 1 green pepper, thinly sliced 1 red pepper, thinly sliced 1 yellow pepper, thinly sliced 1 onion, thinly sliced Salt and black pepper as need

To serve: 2 cups of cherry tomatoes, halved ½ cup of onion, finely diced 1 tbsp lime juice Salt and black pepper as need 4 cups of cilantro-lime rice 4 cups of canned black beans, drain and rise 2 cups of charred corn kernels, (see notes) 1 avocado, sliced Fresh cilantro, chopped

INSTRUCTIONS 1. Turkey breasts can be sliced into thin slices about the size of a thumbnail. 2. In a big cast-iron skillet, heat the oil over high heat. Toss in the peppers and onion. Season with salts and pepper and cook until the vegetables are tender and charred. Toss in the turkey and cook until it is cooked through, around 5-8 minutes.

Prepare the bowls: 1. In a medium mixing bowl, combine tomatoes and 12 cup diced onion. 1 tablespoon lime juice Salt and pepper to taste. Toss all together. 2. Toss the rice with the turkey, black beans, corn, tomatoes, and avocado in each dish. Garnish with chopped cilantro. 3. Serve the guests.

379.INSTANT POT CASHEW YOGURT Prep Time: 10 mins Total Time: 16 hrs 10 mins

Ingredients 3 cups of cashews or cashew pieces 2-½ cups of filtered water You can make this yogurt thicker . You can use as little as 2 cups of water in the recipe for a really thick yogurt. 1 packet vegan yogurt starter dairy-free (see Recipe Notes) stevia as need, optional (see Recipe Notes); omit for Whole30 and add pureed or chopped dates if desired (after yogurt is done)

Instructions 1. Soak cashews in water for 2 hours in the Instant Pot insert bowl. 2. In a mixer, combine the cashews and water. Blend for 50 seconds on medium-high speed, scraping down the sides of the blender jar once if necessary, until smooth. 3. Blend in the yogurt starter (and optional stevia) for another 5-10 seconds to mix it together. 4. Return the puree to the Instant Pot's insert pot.

5. Connect the Instant Pot. Within the pot, secure the insert. Using a clear glass cap, cover the insert. 6. Toggle the Yogurt button. Manually pick 16 hours using the up arrow button (or up to 20 hours). 7. When the beeper goes off, the yogurt is totally cultured. Warm or chilled, with any leftovers refrigerated.

Nutrition Calories: 535kcal | Carbohydrates: 29g | Proteins: 18g | Fat: 42g | Sodium: 15mg | Potassium: 639mg | Fiber: 3g | Sugar: 6g | Calcium: 36mg | Iron: 6mg

380.ZUCCHINI BREAKFAST BARS WITH QUINOA Prep Time: 10 minutes

Cook Time: 20 minutes Total Time: 30 minutes

Ingredients 1 1/4 cups of oat flour (oats ground in a blender) 1 cup of cooked quinoa 1/3 cup of coconut sugar 1 tsp baking powder 1 tsp cinnamon 1/2 tsp salt 2 flax egg 2 tbsp flaxseed meal + 6 tbsp warm water 1/2 cup of mashed banana (1 large or 2 small) 1/4 cup of cashew butter (or nut/seed butter of choice) 1 cup of shredded zucchini (pressed in a towel) 1/3 cup of dark chocolate chips 1/4 cup of hemp seeds

Instructions 1. Preheat oven to 350 degrees Fahrenheit. Using parchment paper, line an 8"x8" baking sheet with cooking spray and grease the ends. 2. Whisk together the oats, quinoa, cinnamon, baking powder, spices, and salt in a big mixing bowl. 3. Combine the flax eggs, avocado, and almond butter in a mixing bowl. Mix all together until it's all combined. It's essential that the batter is moist but not runny. Combine the zucchini, chocolate chips, and hemp seeds in a mixing bowl. 4. With a spatulas, smooth the batter into the prepared pan. 5. Bake for 15 to 20 minutes on the middle rack, or until golden brown and firm to the touch. 6. Remove from the oven and cool entirely in the pan before slicing into squares (or rectangles). 4–5 days if stored in airtight container.

Nutrition Serving: 1bar | Calories: 137kcal | Carbohydrates: 17g | Protein: 4g | Fat: 6g | Cholestero Calcium: 41mg | Iron: 1mg

381.SCRAMBLED TOFU WITH CHEESE Prep: 5 mins Cook: 15 mins Total: 20 mins

Ingredients 2 blocks firm tofu (or extra-firm, crumbled) 2 tbsp oil 1 green bell pepper (diced) 4 scallions (thinly sliced) 1 15-ounce can diced tomatoes (drained) 1/2 tsp garlic powder 1/2 tsp onion powder 1/4 tsp turmeric 1/2 cup of shredded cheddar cheese Salt and pepper as need

Steps to Make It 1. Remove extra moisture from the tofu by pressing it. 2. Crumble or cut the tofu into little bite-sized bits until it has been well pressed. 3. In the big skillet, heat the oil over medium-high heat. Cook until the tofu is finely browned, crumbled or minced, with the bell pepper and scallions.

4. Stir in the onions, garlic powder, onion powder, and turmeric until it is well combined. Cook for another 6 to 8 minutes, flipping sometimes, until hot and cooked. 5. Season with salt and pepper, then finish with cheese (or vegan cheese) right before eating.

382.CHEESY ZUCCHINI BAKE Prep time: 10 mins Cook time: 35 mins Total time: 45 mins

INGREDIENTS 4 zucchini 1 tbsp oregano ¼ small onion, diced 2 cloves garlic, minced ½ cup of sharp cheddar cheese, shredded salt and pepper, optional ½ cup of plain panko breadcrumbs ¾ cup of mixed cheese, shredded (I used mozzarella, smoked gouda & cheddar) 1-2 Tbsp butter, melted 5 slices bacon, cooked & crumbled.

INSTRUCTIONS 1. 2. 3. 4.

Preheat the oven to 350 degrees. Cut zucchini into 12 inch thick circles, then half the circles. Combine the zucchini, onions, and garlic in a big mixing bowl. Sharp cheddar cheese, oregano, and salt and pepper, if desired, in the oregano 5. Using cooking oil, coat a 9 x 9 casserole dish. 6. Spread the zucchini mixture equally. 7. Mix the cheeses and sprinkle on top.

8. In the shallow mixing bowl, combine bread crumbs and melted butter. 9. Over the top of the cheese, thinly distribute the bread crumb mixture. 10. Preheat oven into 350°F and bake for 25 minutes. 11. Remove from a oven and top with additional cheese, if necessary. 12. Bake for an additional 10 minutes. 13. Remove the bowl from the oven and top with bacon. 14. Serve right away.

383.JALAPEÑO POPPER CASSEROLE INGREDIENTS 1 dozen eggs 1 cup of heavy cream 5 fresh jalapeños, seeds removed, sliced, + more for garnish 1/2 pound bacon, cooked and crumbled 1/2 package cream cheese, cubed 1 1/2 cup of cheddar cheese, grated, divided 1/2 tsp onion powder 1/2 tsp garlic powder kosher salt and freshly ground pepper, as need fresh cilantro, optional

PREPARATION 1. Preheat the oven to 350°F and grease a 9x13-inch baking dish lightly. 2. In a big mixing bowls, whisk together eggs, heavy cream, and 1/2 cup cheese, then season with onion and garlic powders, salts, and pepper. 3. Pour the egg mixture into a greased baking dish, then stir in the

cubed cream cheese.

4. Sliced jalapeos go on top of the egg bake. 5. Bake for 30 minutes, then top with the remaining cheese and crumbled bacon, then bake for another 15 minutes. 6. Serve immediately with cilantro on top.

384.EASY BREAKFAST CASSEROLE WITH SAUSAGE, HASHBROWNS AND EGGS prep time: 15 MINUTES cook time: 30 MINUTES total time: 45 MINUTES

INGREDIENTS 1 pound Italian sausage 1 medium white onion, peeled and diced 3 cloves garlic, minced 1 red bell pepper, cored and diced 6 eggs 1/3 cup of milk 1 bag frozen diced hash browns, thawed 2 cups of shredded sharp cheddar cheese 1/4 tsp freshly-ground black pepper optional topping: thinly sliced green onions

INSTRUCTIONS 1. Preheat the oven to 375 degrees Fahrenheit. 2. In the medium saute pan, add the sausage. Cook until the sausage is browned over medium-high heat, crumbling it with a spoon as it cooks. Switch the sausage to a wide mixing bowl with a slotted spoon. In the saute pan, save about 1 tablespoon of sausage grease and dump the remainder. Cook for 5 minutes until the onion and red

pepper* are cooked in the saute pan. Sauté for an extra 2 minutes, or until the garlic is fragrant. Pour the vegetable mixture into the mixing bowl with the sausage. (If using jarred roasted red peppers, stir them in after the garlic.) Combine the hash browns, 1 1/2 cup cheese, and the sausage and vegetables in a mixing bowl. To combine, stir all together. 3. Whisk together the eggs, milk, and black pepper in a separate bowl until well combined. Then whisk them into the hashbrown mixture to combine. Cover with the remaining 1/2 cup shredded cheese in a 117-inch or 9-inch baking dish (a 913-inch dish would also work). Bake for 30 minutes, covered in aluminium foil. Remove the aluminum foil and bake for another 10-15 minutes, or until the potatoes are cooked through in the centre. (I suggest pulling one of the potatoes from the middle of the casserole with a fork and checking it to see whether it's soft and cooked through.) Remove the casserole from the oven and set it aside to cool for 5 minutes. Serve with a garnish of green onions!

385.SAUSAGE TOMATO CHEESE OMELET Prep Time: 15 minutes Cook Time: 10 minutes Total Time: 25 minutes

INGREDIENTS 2 large eggs 1 tbsp water 1 tbsp butter 1/2 cup of ground breakfast sausage 1/4 cup of tomatoes diced 1/3 cup of shredded cheese Salt and pepper as need Chives for garnish

INSTRUCTIONS 1. Set aside 2 eggs and 1 tbsp water in a shallow mixing bowl.

2. In a 10-inch pan, melt the oil over medium-high heat. Cook until the sausage is browned, around 3-5 minutes. Transfer to a mixing bowl. Grease can be removed. 3. 1 tbsp butter, melted in the same skillet over medium low heat. 4. In the mixing bowl, whisk together the eggs. The edges of the eggs should set automatically. 5. Raise the sides of the omelet with a spatula after some of the egg has emerged. Enable the uncooked egg to come into contact with the hot pan by tilting the pan slightly. 6. On one side of the omelet, place the cheese, bacon, and tomatoes. Flip the other side over with care, using a spatula. Reduce a heat to low and cook for 1 1/2 minutes, or until the egg is completely cooked.

386.BROCCOLI EGG BAKE PREP TIME: 15 MINUTES COOK TIME: 40 MINUTES TOTAL TIME: 55 MINUTES

INGREDIENTS 1 small crown broccoli, chop into small florets and pieces 12 large egg 2 cloves garlic, minced ¼ cup of half and half 2 tsp Dijon mustard 1 tsp smoked paprika, optional ¾ tsp salt ¼ tsp ground black or white pepper 4 ounces cheddar cheese, 1 cup of

INSTRUCTIONS 1. Preheat the oven to 350 degrees Fahrenheit. Spray a 9-by-9-inch baking dish with a nonstick cooking spray. 2. Install a steamer basket in a big saucepan. Fill the saucepan halfway with water, just below the basket's level. Get the water to a boil. Add the broccoli and cover, and steam for about 4 minutes, or until crisp tender. Remove the basket from the pan and set it aside. Alternatively, in a big microwave-safe dish, combine broccoli and 12 cup water. Microwave for four minutes, covered. Remove the cover carefully and clear the water from the broccoli. 3. In a big mixing cup, whisk together the eggs, ginger, and half and half. Whisk in the mustard, paprika, salt, and pepper until the spices are evenly distributed in the eggs and no big mustard clumps remain. Over the broccoli, pour the egg mixture. Cheddar should be sprinkled on top. 4. Switch to the oven and bake for 45 minutes, or until the mixture is only set in the middle. Remove from a oven and set aside to cool for at least 10 minutes before slicing and serving.

387.SIMPLY CHICKEN QUICHE Prep Time: 10 mins Cook Time: 45 mins Total Time: 55 mins

Ingredients 1 9-inch pie crust 2 large chicken breasts about 2.5 cups of boiled, cooled, and shredded 3 large egg beaten 1 and 1/3 cups of heavy whipping cream 1 tbsp self-rising flour salt and pepper as need 2 cups of or more, if desired shredded cheddar cheese

Instructions 1. Bake pie crust for 6 minutes at 375 degrees F on a baking sheet or sheet tray. 2. Remove the pan from the oven and stuff it with chicken. 3. Combine the egg, rice, and whipped cream in a mixing bowl. 4. Over the chicken, pour the cream mixture. 5. If needed, season with salt and pepper. 6. Cheddar cheese should be sprinkled on all. 7. Preheat oven into 375°F and bake for 40–45 minutes, or until cheese is golden brown. 8. Remove from a oven and set aside for 20 minutes before slicing. The mixture would not come out in a beautiful and stable piece if it is cute until it settles. 9. Refrigerate leftover in an airtight container for up to 2 days.

Notes Both photos and content are copyright protected and come from Paula @CallMePMc.com. Please do not copy the ingredient list or the whole recipe and share it in the comments on Pinterest or Facebook without first obtaining permission. If you wish to share this recipes,

simply provide a link back to this page.

Nutrition

Calories: 349kcal | Carbohydrates: 14g | Protein: 17g | Fat: 25g | Cholesterol: 170mg | Sodium: 213mg | Potassium: 292mg | Fiber: 1g | Sugar: 1g |Calcium:

388.BREAKFAST EGG MUFFINS 3 WAYS PREP:15 MINS COOK:20 MINS TOTAL:35 MINS

INGREDIENTS BASE: 12 large eggs 2 tbsp finely chopped onion, Salt and pepper, as need

TOMATO SPINACH MOZZARELLA: 1/4 cup of fresh spinach, roughly chopped 8 grape or cherry tomatoes, halved 1/4 cup of shredded mozzarella cheese

BACON CHEDDAR: 1/4 cup of cooked bacon, chopped 1/4 cup of shredded cheddar cheese GARLIC MUSHROOM PEPPER: 1/4 cup of sliced brown mushrooms 1/4 cup of red bell pepper, (capsicum), diced 1 tbsp fresh chopped parsley 1/4 tsp garlic powder or 1/3 tsp minced garlic

INSTRUCTIONS 1. Preheat the oven to 350 degrees Fahrenheit. Using a nonstick oil mist, lightly coat a 12-cup muffin tin. 2. Whisk together the eggs and onion in a big mixing cup. As required, season with salt and pepper. 3. Fill each greased muffin tin halfway with the egg mixture. 4. Each of the three topping varieties should be divided into four muffin cups. 5. Preheat oven into 350°F and bake for 15-20 minutes, or until set. 6. Allow to cool slightly before serving, 7. Take pleasure in it!

NUTRITION Calories: 82kcal | Carbohydrates: 1g | Proteins: 6g | Fat: 5g | Cholesterol: 168mg | Sodium: 97mg | Potassium: 103mg | Calcium: 55mg | Iron: 0.8mg

389.CHICKEN AND ZUCCHINI CAKES Ingredients

Chicken and zucchini cakes 7 eggs 1 1/2 cup of (225g) self-raising flour 1 1/2 cup of (180g) grated cheddar 1/3 cup of (80ml) olive oil 1/4 cup of finely chopped fresh flat-leaf parsley 1/4 cup of finely chopped fresh mint leaves 1 large brown onion (200g), chopped finely 4 medium zucchini (500g), grated coarsely 300 gram (9½ ounces) barbecued chicken, chopped finely 6 baby grape tomatoes (25g), halved

Method Chicken and zucchini cakes 1. Preheat the oven to 400 degrees Fahrenheit. Using muffin wraps or paper cases, line two 6-hole (34-cup of/180ml) texas muffin pans. 2. In a big mixing cup, whisk together the eggs, sifted starch, cheddar, oil, and spices. Mix in the cabbage, zucchini, and chicken thoroughly. It's the time of year. 12 cup of the mixture should be spooned into each pan opening, followed by a tomato. 3. Preheat oven to 350°F and bake cakes for 30 minutes. Allow 5 minutes for the cakes to cool in the pan before turning them out onto a wire rack to cool fully

390.4 INGREDIENT PESTO CHICKEN BAKE Prep Time: 5 mins Cook Time: 30 mins Total Time: 35 minutes

INGREDIENTS 3 chicken breasts, organic recommended 1 6 oz. jar basil pesto 2 medium tomatoes, sliced 3 –6 slices mozzarella cheese

INSTRUCTIONS 1. Preheat the oven to 350 degrees Fahrenheit. Season the chicken breasts with salts and pepper to taste. 2. OPTIONAL STEP: Heat some olive oil or butter in a skillet while the oven is preheating. When the pan is heated, add the chicken breasts and sear for 1-2 minutes on each side until they are caramelized. In the middle of the chicken, it can always be raw. 3. Using a baking dish or a rimmed baking board, arrange the chicken breasts (seared or raw). 4. Fill the chicken with pesto using a spoon. 5. 1 slice mozzarella cheese and 2 sliced tomatoes on each chicken breast 6. Bake for 20- 30 minutes, or until chicken is no longer pink in the middle (time can vary based on thickness of chicken and whether it has been seared). Broil the chicken for the remaining 2 minutes to brown the cheese and make it bubbly. Serve right away.

391.HIGH PROTEIN RICE MILK Ingredients

1 cup of chilled unenriched rice milk 2 scoops vanilla whey protein

Preparation 1. In a blender, combine rice milk and protein powder and mix until smooth. 2. Divide the mixture into two servings. Enjoy one right now and another later.

Nutrients per serving Calories 130, Proteins 14 g, Carbohydrates 18 g, Fat 2 g, Cholesterol 40 mg, Sodium 120 mg, Potassium 127 mg, Phosphorus 80 mg, Calcium 60 mg, Fiber 0 g

392.THE BEST VANILLA VEGAN PROTEIN SHAKE RECIPE – CUSTOMIZABLE! Prep Time: 5 mins Cook Time: 0 mins Total Time: 5 minutes

vegan protein shake

¾ cup of unsweetened non-dairy milk (more below) ¼ cup of + 2 tbsp vanilla vegan protein powder (or two scoops of the one that I use) 1 tbsp MCT oil (optional) 1 cup of ice cubes ½ cup of unsweetened non-dairy milk

optional boosters For Veggies: ½ cup of frozen spinach For Energy: ¼ tsp gelatinized maca powder For Fruit: sub 1/2 cup of ice cubes with ½-3/4 cup of frozen fruit, such as strawberries, peaches or blueberries

For Protein Boost: 2 tbsp peanut powder For Healthy Fats: 2 tbsp unsalted, natural creamy nut butter, or more MCT oil

For Fun: 1 tbsp paleo chocolate chunks

INSTRUCTIONS 1. To make my smoothies, I use this blender. It's easy to use, contains the right amount of liquid, and can be left to mix when I'm gone (it runs by itself). 2. Combine all components in the following order: 1/2 cup egg, 3/4 cup non-dairy milk, vegan protein powder, MCT oil, ice cubes This is the order that I've noticed to be the smoothest, with no clumps of protein powder anywhere. 3. Feel free to add maca powder, peanut powder, almond butter, or more MCT oil, depending on your everyday dietary needs. 4. Blender can be turned off. Blend until the mixture is almost smooth and no chunks remain. Enjoy right now.

393.CRAB STUFFED MUSHROOMSA PREP:15 MINS COOK:20 MINS TOTAL:35 MINS

INGREDIENTS 15 large white mushrooms, 1 cup of (8oz | 250g) cooked crab or lobster meat 1/2 cup of Panko breadcrumbs, divided -- OPTIONAL! Leave out for low carb mushrooms 1/3 cups of freshly grated Parmesan cheese 1/3 cup of whole egg mayonnaise 1/3 cup of spreadable cream cheese, softened 1/3 cup of chopped green onions 2 large cloves garlic and minced (or 4 small cloves) 1 tbsp finely chopped fresh parsley 1/4 tsp dried oregano 1/4 tsp kosher salt 1/8 tsp freshly ground black pepper 1/2 tbsp olive oil

INSTRUCTIONS 1. Preheat the oven to 375 degrees Fahrenheit . Using cooking oil mist, lightly grease a big baking sheet. 2. Using a wet paper towel, wipe the mushrooms clean. Remove the stems and gills with a spoon. Toss it out. 3. Place mushrooms on a baking sheet and set aside. Set aside after lightly spraying mushrooms with olive oil spray. 4. Combine crab meat, 1/3 cups Panko crumbs, parmesan, mayo, cream cheese, garlic, green onions, spices, salt, pepper in a big mixing bowl. 5. Fill each mushrooms cap to the brim with the crab dip (approximately 1 - 1 /2 tbsp per mushroom).

6. Mix the remaining Panko crumbs with the oil until they are evenly coated. Over the tops of the mushrooms, sprinkle the panko mixture. 7. Serve right away. 8. Bake for 18 minutes, or until golden around the outside, then broil (or grill) for an additional 2 minutes and until golden all over and crispy on tops. 9. Serve right away.

NUTRITION

Calories: 59kcal | Carbohydrates: 4g | Protein: 4g | Fat: 3g | Cholesterol: 13mg | Sodium

394.LOADED SWEET POTATO prep time: 10 MINUTES cook time: 55 MINUTES total time: 1 HOUR 5 MINUTES

INGREDIENTS: 4 sweet potatoes, scrubbed 1/4 cup of unsalted butter, melted 1/4 cup of brown sugar, packed 1 tsp ground cinnamon 1/2 tsp vanilla extract 1/4 tsp ground nutmeg 1 cup of mini marshmallows

DIRECTIONS: 1. Preheat the oven to 425 degrees Fahrenheit. Using tape, line a baking sheet. 2. Place the potatoes in a singles layer on the baking sheet that has been prepared. Bake in the oven for 45-50 minutes, or until soft and caramelized.

3. Whisk together butter, brown sugar, cinnamon, vanilla, and nutmeg in a small bowl. 4. Cut the potatoes lengthwise down the middle. Butter mixture and marshmallows on top. 5. Preheat the broiler in the oven. Return the potato to the oven and broil for another 2-3 minutes, or before the marshmallows begin to brown. 6. Serve right away.

Nutrition Facts Calories 309.5Calories from Fat 104.4% Daily Value*Total Fat 11.6g18% Cholesterol 30.5mg10%Sodium 87.5mg4%Total Carbohydrate 50.5g17%Dietary Fiber 4.3g17%Sugars 25.8gProtein 2.3g5%

395.EGG SALAD RECIPE WITH THE BEST DRESSING Prep Time: 5 minutes Cook Time: 15 minutes Total Time: 20 minutes

Ingredients For the Salad: 8 hard-boiled eggs 2 Tbsp celery finely chopped 3 Tbsp red onion finely chopped 3 Tbsp dill chopped 3 Tbsp chives chopped

For the Dressing: 1/3 cup of mayonnaise 2 tsp lemon juice 2 tsp Dijon mustard 1/2 tsp paprika

1/2 tsp salt 1/4 tsp ground pepper 1 garlic clove, minced

Instructions 1. Cook the eggs and set aside to cool. Peel and chop the eggs (we prefer ours chunky) and put them in a salad bowl once they've cooled. 2. Celery, red onion, dill, and chives, finely chopped 3. Mix the dressing materials in a different dish. Serve the egg salad with a gentle stir of the dressing until it is evenly covered.

Nutrition Facts

Calories 290Calories from Fat 216% Daily Value*Fat 24g37%Cholesterol 380mg127%Sodium 565mg25%Potassium 146mg4%Carb 2g2%Protein 13g26%Calcium 50mg5%Iron 1.2mg7%

396.AUTHENTIC HOPPIN’ JOHN RECIPE prep time: 10 MINUTES cook time: 50 MINUTES

total time: 1 HOUR

Ingredients ¼ pound thick-cut bacon, chopped 2 andouille sausage link, halved and slice thin 1 small sweet onions, peeled and chopped 2 celery stalk, chopped 1 bell pepper, seeded and chopped 1 jalapeno or serrano peppers, seeded and diced 2-3 clove garlic, minced 1 ½ – 2 pound frozen black eyed peas, or field peas 32 ounce chicken stock 1 tbsp fresh thyme leaves 1 tbsp cajun seasoning ½ cup of chopped green onions 2 cups of long grain rice, rinsed well

Instructions 1. Set the medium sauce pot over high heat. Add a rice and 3 ½ cups of water. Cover and carry to a boil. Then lower the heat and simmer for 15-20 minutes, until light and fluffy. *See box instructions. 2. Set a big sauté pan over medium heat. Add the bacon. Cook and whisk for 3 minutes, then throw in the sliced sausage. Brown until the sausage look crispy around the edges. Stir occasionally. 3. Push the bacon and sausage to the side of the pan and throw in the onions, celery, bell pepper, jalapeno, and garlic. Sauté for 3-5 minutes to soften the vegetables. 4. Pour in the black eyed peas, chicken stock, thyme, and Cajun seasoning. Cover with a close lid and cooks for 30-40 minutes, or until the black eyed peas are smooth and tender. (If the broth absorbs until the black eyed peas are tender, add a little water to finish them off.) 5. If necessary, season with salts and pepper after tasting. 6. Serve warm with a sprinkling of green onions and a side of hot sauce.

Notes

Hoppin' John may be eaten on top of rice or incorporated into it. I likes to layer it on top of the rice and let everyone blend it up.

NUTRITION serving: 1.25cups

of, calories: 581kcal, carbohydrates: 88g, protein: 27g, fat: 13g, cholesterol: 27mg, sodium

397.PEVERY HABANERO BBQ SAUCE PREP TIME15 mins COOK TIME5 mins TOTAL TIME20 mins

INGREDIENTS 12 habanero peppers remove seeds, or keep them in for an even more extreme heat, chopped 1 can sliced peveryes in heavy syrup 7 garlic cloves 1 cup of white vinegar 1/2 cup of molasses 1/2 cup of yellow mustard 1/2 cup of light brown sugar 2 tbsp paprika 2 tbsp salt 1 tbsp black pepper

1 tbsp cumin 1 tbsp coriander 1/2 tsp ground ginger 1/2 tsp allspice

INSTRUCTIONS 1. In a mixer, combine all of the ingredient and mix until creamy. 2. You may use the sauce right away, but for the best flavor, let it rest for an hour to allow the flavor to meld.

ENVIRONMENTAL INFORMATION Carbon footprint per serving: 1432 gCO2e (47.0 percent fair daily food emissions) Visit myemissions.green for more details.

398.SWEET AND TANGY WATERMELON BBQ SAUCE RECIPE Prep: 10 mins Cook: 0 mins Total: 10 mins Servings: 12 servings

Ingredients 1/2 cup of watermelon juice* 1/2 cup of balsamic vinegar 1/4 cup of brown sugar 1/4 cup of soy sauce 2 tbsp vegetable oil 2 tbsp Dijon mustard 2 garlic cloves (minced)

2 tsp red pepper flakes

Steps to Make It 1. Collect the required ingredients. 2. Watermelon extract, balsamic vinegar, brown sugar, soy sauce, oil, Dijon mustard, garlic, and pepper flakes are combined in a mixing bowl. 3. Allow enough sauce to marinate your tomatoes, chicken, pork, seafood, or shellfish, saving some for basting or dipping later. Refrigerate for several hours or overnight after covering.

Tips For bigger meals or gatherings, the formula conveniently doubles or even triples. If you're grilling, broiling, or roasting your vegetables or beef, baste them with more sauce while they sear to lock in the flavor. Until serving, spoon some sauce that hasn't been used for marinating or basting over cooked vegetables and meats. For a sake of convenience, you can buy ready-made watermelon juice, but we choose to make our own. It will be new, and you will skip any extra sugars or ingredients used in store-bought products. Simply scoop your fresh watermelon into your blender (avoiding any black seeds), mix for around thirty seconds, and voila! You have fresh watermelon juice. You should filter the juice and eliminate any of the thickening agents, but we like it frothy and thick.

399.JAMAICAN JERK BBQ SAUCE Ingredients

1 cup of tomato sauce 3 tbsp soy sauce 2 tbsp pickapeppa sauce 2 tbsp molasses 2 tbsp cider vinegar 1/2 cup of brown sugar 1 tsp garlic powder 1 tsp onion powder 1 tbsp ground ginger 1/2 tsp dried thyme 1/2 tbsp ground allspice 1 tsp salt 1 tsp black pepper 1-3 tsp habanero pepper sauce 1 tbsp liquid smoke

Directions 1. In the saucepan, whisk together all of the ingredients and cook for 20-30 minutes, or until thickened. 2. Use on chicken, ribs, pork, potatoes, and other foods as desired.

400.MUSHROOM GRAVY prep time: 15 MINS cook time: 15 MINS total time: 30 MINS

INGREDIENTS 3 tbsp butter (or vegan butter), 1/2 cup of diced white onion, diced

1 pound baby bella mushrooms, sliced 2 large cloves garlic, minced 3 tbsp all-purpose flour 1/4 cup of dry white wine 2 1/2 cups of vegetable stock 2 tsp fresh thyme leaves 2 tsp white miso paste* fine sea salt and freshly-cracked black pepper

INSTRUCTIONS 1. To sauté the vegetables, melt 2 tablespoons butter in a sauté pan or saucepan over medium-high heat. Add the onion and cooks, stirring occasionally, for 3 minutes. Add a mushrooms and garlic and cook, stirring occasionally, for 5 to 7 minutes, and the liquid has almost evaporated. 1 minute after adding the flour, gently toss the mushrooms with it. 2. Remove a pan from the heat and deglaze it. Stir in the white wine and clean off some browned pieces that have stuck to the bottom of the pan with wooden spoon. Stir in the vegetable stock and thyme until there are no more flour clumps. Continue to cooks until the gravy thickens and returns to a boil, then decrease heat to medium. 3. Toss in the miso. Around 1/3 cup of the gravy broth can be transferred to a separate bowl and whisked with the miso until smooth. Return the mixture to the sauce, together with the remaining 1 tbsp butter, and whisk until all is well mixed. 4. It's the time of year. Season a gravy to taste with salt and pepper if necessary. If the gravy is too thick for your tastes, thin it out with more veggie stock. (Note that when the gravy cools, it will thicken even more.) 5. Serve the food. Heat it up and drink it!

401)TRI-COLOUR SWEET PEPPER SOUP READY IN: 1hr

YIELD: 8-10 cups of

INGREDIENTS ● 2 Tbsp unsalted butter ● 1 Spanish onion (chopped finely) ● 2 Red peppers (cutted into ½ inch wide by 1.5 inch long strips. My peppers were about 4 inch across) ● 2 Green peppers ● 2 Yellow peppers (or orange peppers) ● 6 cups of chicken stock ● 1 Tsp paprika

DIRECTIONS 1. Directions for the Hot Pepper Broth. Often, though, I enjoy "mixing up" For my second recipe, I minimize the chicken broth to 4 cups of, add 1 (14 1⁄2 ounce) tomatoes (I use Del Monte Petite Diced Tomatoes), 1-2 Dijon Mustard tsp, and 1 cup of sour cream. It's a richer, heartfelt soup that's equally fun, different. 2. Melt a medium-heat butter tbsp in a big Dutch Oven. 3. Sweat the onions until transparent and mildly yellow. I keep them protected in this process. If required, add additional butter spoon so the onions don't burn. 4. Add the three flavored peppers, stirring well, to blend the soft onions with the peppers. Set timer for 15 mins; stir the peppers and onions every 5 mins to YOUR degree of doneness. We also like a soft pepper, but it takes 15 mins to get the texture. 5. Stir well then six cups of chicken broth and paprika tsp, until mixed. (When using diced tomato can, use FOUR chicken broth cups of and diced tomato can). 6. Carry the soup to simmer, minimize to cool and cover. Stir soup softly every 5 mins. Simmer 30 mins. 7. If you want to make this a richer broth, use an immersion stick blender to mix the soup before colored pepper flecks. Add sour cream and mustard Dijon, stir until heated. NOT Simmer!

402)SOUTHWESTERN POSOLE Serving Size: 1-1/2 cups of

Ingredients ● ● ● ● ● ● ● ●

1 tbsp olive oil 1 pound pork loin ½ cup of onion 1 garlic clove 28 ounces canned white hominy 4 ounces canned diced green chiles 4 cups of low-sodium chicken broth ¼ tsp black pepper

Preparation 1. Cut pork into 1 inch bits. Chop garlic and onion. Drain, clean hominy. 2. Heat oil with medium heat in a pan, brown pork parts for 3-4 mins. 3. Add skillet onion and garlic. Sauce before tender onion. 4. Add remaining ingredients and cook for 30 to 45 mins until meat is tender and flavors combine. 5. Add water if soup requires more liquid. 6. Serve with chopped lettuce, radishes, cilantro, lime or tortilla strips.

Nutrients per serving Calories 286 Protein 26 g

Carbohydrates 15 g Fat 13 g Cholesterol 63 mg Sodium 399 mg Potassium 346 mg Phosphorus 182 mg Calcium 31 mg Fiber 3.4 g

403)PORK STEW WITH SAGE AND THYME Prep time: 30 MINS Cook time: 2 HOURS Total time: 2 HOURS 30 MINS

Ingredients ● ● ● ● ● ● ● ● ● ● ● ● ● ● ●

3 lbs pork shoulder or sirloin, cutted in 1 inch cubes. 3 tbsp of olive oil Pinch salt and pepper to season 3 cloves minced garlic 1 large white onion 3 chopped stalks celery 2 cups of pork stock (5 cups of in total will be needed) 2 tbsp fresh thyme leaves 4 tbsp chopped fresh sage 4 carrots, sliced into coins 6 large potatoes cutted into 1 ½ inch cubes 1 cup of corn kernels, fresh 1 cup of peas, fresh or frozen 4 rounded tbsp flour ½ cup of water

Instructions 1. Add olive oil to a heavy bottom dutch oven over medium heat. 2. Add onions and garlic and simmer until partially caramelized. Remove and put aside. 3. At this point, you may need to add another tbsp of olive oil. 4. Add the pork to the heated skillet, season with salt and pepper, and cook for about 5 mins, tossing until well browned. 5. Add the celery and caramelized onions and then garlic. 6. Add sage and thyme plus 2 pork stock cups of. Stock should boil hot to speed this recipe's cooking time. 7. Stir, cover and put in a 350-degree oven for an hour. 8. Taste broth, add salt and pepper if needed. I like stew peppery. 9. After the hour, substitute carrots with the remaining 3 cups of hot stock. 10. Return for 20 mins before adding the potatoes. 11. Stick to the oven for another 20-30 mins before the potatoes tender. 12. Shift the stew to the stovetop and cook over medium heat. 13. Add a thickening slurry by whisking the flour and water together until no lumps are left. Stir constantly to stew the slurry, to prevent lumps 14. Simmer for a minute or two. ● Note: A good finishing touch is to mix the stew in some extra chopped fresh thyme and sage. It gives the stew a new color.

Nutrition Info Yield 6 Serving Size 1 Amount Per Serving Calories 1050 Total Fat 69g Cholesterol 284mg

Sodium 287mg Carbohydrates 25g Fiber 5g Sugar 6g Protein 81g

404)BUTTERNUT SQUASH TURMERIC SOUP Prep Time: 10 mins Cook Time: 20 mins Total Time: 30 mins Servings: 4 servings

Ingredients ● ● ● ● ● ● ●

1 lb butternut squash 6 cups of water or vegetable broth 1 tbsp vegetable base 1 tbsp olive oil 1 tsp sea salt 1 small turmeric knob, washed and brushed 4 cloves garlic,

● 1 small white onion ● ¼ tsp cinnamon ● ¼ tsp nutmeg optional

Instructions 1. Peel and chop the butternut squash 2. Add all ingredients in a large pot. Cook 20 mins or until butternut squash is soft. 3. Shift the solids into a blender cup of and start only around 3⁄4 to 1 cup of broth. Blend seamlessly. If required, add more broth. Book the leftover broth for another dish (like rice, stews, and soup!) 4. Serve butternut turmeric soup with crunchy tops like almonds and granola

405)YUCATAN LIME SOUP Cook Time: 2 hrs 30 mins Total Time: 2 hrs 30 mins Servings: 8 servings

Ingredients For the Tortillas ● ● ● ● ● ● ●

Lard (for frying) 1 package corn tortillas (sliced into strips) For the Soup 1 whole chicken (3 pounds) 1 white onion thinly sliced 1 cup of long-grain white rice 3 limes

To Serve ● ● ● ●

Jalapeños Cotija cheese Limes Avocados

Instructions 1. Line a paper towel plate or cotton kitchen towel. 2. Set medium-heat cast-iron skillet. Spoon enough lard into the skillet to cover around 1⁄2 inch, about 11⁄2 cups of, until it melts. 3. Once the fat melts and starts to glow in the skillet, measure the oil by lowering a tortilla strip into the hot fat. If the tortilla sizzles in the pan, crisping and turning a golden brown in about 30 seconds, the oil is primed. Running in lots and not crowding the grill, fried tortilla strips until crisp and golden brown. Using a slotted spoon, move tortilla strips to the lined plate and encourage cooling. Switch the heat off 4. Put the chicken in a large pot. Pour enough water that to cover the chicken by 2 inches. Bring the pot to boil with medium to high heat, then reduce the heat to medium-low and simmer immediately, covered for 2 hours, or until the chicken is cooked through and the meat shreds easily with a fork. Turn heat off. 5. Remove the chicken from the pot carefully, place it on a plate to allow it to cool until handling is comfortable enough. Remove and discard flesh, remove meat from bone, shred it with a fork. 6. Strain the broth into a pitcher or container using a fine-mesh sieve, discarding solids. Remove any leftover debris and add the strained broth and reserved chicken meat to the pot. Add the onion and rice and cook over low heat. When the soup warms, juice one of the limes, then stir in the soup pot. Continue cooking until soft and translucent onion and warm chicken. When cooking soup, chop the remaining 2 limes, peel and everything. 7. Serve with diced lime, sliced jalapeño, crumbled Cotija cheese, sliced avocado, and tortilla strips.

406)LOADED POTATO SOUP Prep: 40 MIN Total: 40 MIN Servings: 15

Ingredients ● ● ● ● ● ● ● ● ● ● ● ● ●

1 Package (12 oz) bacon 1 ½ Cups of chopped onion 6 Cups of Progresso™ chicken broth 2 Lb baking potatoes, peeled, cubed 2/3 Cup of butter ¾ Cup of Gold Medal™ all-purpose flour 4 cups of milk 1 Tsp salt 1 Tsp freshly ground pepper 1 Cup of diced cooked ham 1 Container (8 oz) sour cream 2 ½ Cups of shredded sharp Cheddar cheese ¾ Cup of sliced green onions

Steps 1. Cook bacon with medium heat in a skillet 6-7 mins or until crisp; drain on paper towels. Crumble bacon; reserve. Reserve 2 droppings in skillet. Cook onion over medium-high heat over 6 mins or until nearly tender. 2. Mix onion, broth and potatoes in 6-quarter Dutch oven. Boil heat; reduce heat. Cook 10 mins or tender potatoes. 3. In the same pan, butter melt over low pressure. Remove the flour until smooth. Cook for 1 minute. Gradually stir 2 milk cups of. Pour milk into potato mixture. Add 2 cups cream, salt and then pepper. Cook over medium heat, stirring vigorously with whisk until thickened and bubbly. 4. Add sausage, half bacon, sour cream, 2 cheese cups of and 1⁄2 cup of green onions. Cook until fully hot and melted. Also top individual

bacon servings, 1⁄2 cup of cheese and 1⁄4 cup of green onions.

Note: ● A classic baking potato is russet, one of the world's most starch-filled spuds. The starch is released as potatoes cook in the broth, being part of a rich, thick soup. ● Consider eating soup outside the bowl. Serve in mugs for a warm feel, or heal a round bread loaf to make a bread bowl. ● Because of this recipe's milk and sour cream, it's not a contender for freezing. ● A simple way to evenly crisp bacon bits is to cross-cut the slices into 1⁄2-inch pieces. Scrape them into the broad skillet (cast-iron is particularly good for frying bacon) and fry over medium heat until deeply brown.

407)SPLIT PEA SOUP Prep: 15 mins Cook: 2 hrs Additional: 8 hrs 15 mins Total: 10 hrs 30 mins Servings: 6 Yield: 6 to 8 servings

Ingredients ● ● ● ● ● ● ● ● ● ●

2 ¼ cups of dried split peas 2 quarts cold water 1 ½ pounds ham bone 2 onions, thinly sliced ½ tsp salt ¼ tsp ground black pepper 1 pinch dried marjoram 3 stalks celery, chopped 3 carrots, chopped 1 potato, diced

Instructions 1. Cover peas with cold water in a stockpot and soak overnight. If you need a quicker way, cook the peas gently for 2 mins, then soak l hour. 2. When soaked, add ham bone, carrot, salt, pepper and marjoram. Cover, boil and cook for 1 1⁄2 hours, stirring regularly. 3. Remove bone; cut pork, dice and soup beef. Add celery, onions, potatoes. Cook gently, 30-40 mins uncovered, or until vegetables are tender.

Nutrition info Per Serving: 310 calories; protein 19.7g; carbohydrates 57.9g; fat 1g; sodium 255.1mg.

408)RHUBARB CREAMS SERVES: 6 TAKES 15 MINS TO MAKE COOK: 30 MINS

Ingredients ● ● ● ●

400g trimmed rhubarb, sliced into 3 cm length 180g sugar 500ml double cream 2 large lemons juice

Ina 1. Put rhubarb and half of sugar in a bowl, blend and macerate for 20 mins. Preheat to 160°C/fan140°C/gas 3. Spread the rhubarb over a shallow roasting tray in one layer and bake for 25 mins until soft. Mix the rhubarb and its juices in a food processor. Move into a sieve, force a spoon to remove as many as possible. Discard some rhubarb left in the sieve, then cool the purée. 2. Place the cream and remaining sugar in a saucepan and bring to the boil gently, dissolving sugar. Turn heat down (to avoid boiling over) and bubble softly for 3 mins. Remove from flame, stir in lemon juice, then purée rhubarb.

3. among 6 glasses or 150ml ramekins. Cover with cling film for 3 hours or overnight.

409)RAVIN’ GOOD STEW Prep: 20 min Cook: 2 hours Makes: 10 servings

Ingredients ● ● ● ● ● ● ● ● ● ● ● ● ● ● ● ● ● ● ●

29 ounces pear halves 3 pounds beef stew meat, cutted into 1-inch cubes 3 tbsp canola oil 2 medium onions, chopped 3 tbsp butter 1/3 cup of all-purpose flour 1 tbsp ketchup 2 tsp salt 1 tsp grated lemon zest ½ tsp dried thyme ½ tsp pepper ¼ tsp ground cinnamon 1/8 tsp ground cloves 2-3/4 cups of chicken broth ½ cup of white wine or additional chicken broth 1 bay leaf 2 medium sweet potatoes, peeled and cubed 3 tbsp golden raisins 2 tbsp minced fresh parsley

Directions

1. Drain pears, set aside juice; cut pears. Brown beef in batch in a Dutch oven; rinse and set aside. Saute butter onions 5 mins in the same pan. Blend in flour, ketchup, salt, lemon zest, thyme, pepper, cinnamon and cloves. 2. Gradually whisk in broth, vinegar and pear juice. Add leaf and beef. Bring a simmer. Reduce heat; cover for 1 hour. 3. Add sweet potatoes; cover for 30 mins or until potatoes and beef are tender. Rinse and pear; heat through. Discard leaf. Parsley garnish.

410)LEEK & RICE SOUP prep: 30 min

Ingredients ● ● ● ● ● ● ● ●

4 leeks, thinly sliced 1 carrot, peeled and cutted into a dice 1 celery stick, cutted into a small dice 2 tbsp of extra virgin olive oil 6 cups of water or broth ⅔ cup of Basmati or other long-grain white rice Salt, as need Freshly grated Parmesan cheese

Directions 1. Heat oil over medium-low heat in a big, heavy saucepan. Add leeks, onions, and 2 tsp of water celery. Sprinkle with a little salt and sweat for 5-8 mins or until the vegetables are tender. 2. Add leftover water. Boost heat to medium-high and simmer. Add rice and generous salt squeeze. 3. Return the broth to boil and cover for 20 mins, stirring regularly until the rice is soft. Serve finely grated Parmesan cheese.

Nutrition info Calories 239 cals Fat 7 g

Saturated Fat 1 g Polyunsaturated Fat 1 g Monounsaturated Fat 5 g Carbohydrates 40 g Sugar 4 g Fiber 2 g Protein 4 g Sodium 1184 mg

Note If you have a Parmesan rind for added spice, apply it with the rice and water to the broth. Parmesan has 'umami' and it would make it savory, and not cheesy, to apply the rind to the soup. Until eating, extract the rind and, if you prefer, break it into tiny cubes and add it back into the soup.

411)RAW COLLARD GREENS SALAD Prep Time: 15 mins Total Time: 15 mins Yield: 4

INGREDIENTS ● 1 bunch collard greens, washed

● ● ● ● ● ● ● ●

1/8 cup of olive oil ¼ tsp sea salt ¼ cup of apple cider vinegar 6–8 chopped sun-dried tomatoes 1/3 cup of onion, chopped 1–3 cloves raw garlic, minced 1 tsp red pepper flakes ½ tsp black pepper

INSTRUCTIONS 1. De-stop and chop the greens. An simple way to de-stem collard greens is by folding them in half lengthwise down the stem with the darker green side down and then drawing up the stem until it leaves you mostly with the leaf. An simple way to chop collards is to stack a few leaves, roll them into a cigar shape, and slit the strips into the collard cylinder. 2. Put strips in a tub. Pour olive oil on strips and brush on salt. Massage the oil and salt with your hands until both parts are well covered. 3. Apple cider vinegar, sun-dried tomatoes, carrots, garlic, red pepper flakes and ground pepper. 4. Pour apple cider vinegar over collar green strips. Let marinate in refrigerator for at least 3-4 hours, but better overnight.

NUTRITION Serving Size: ¼ of recipe Calories: 95 Sugar: 2g Fat: 7g Carbohydrates: 5g Fiber: 3g Protein: 2g

412)HEIRLOOM TOMATO AND AVOCADO STACK Yield: 4 servings

Ingredients ● ● ● ● ● ● ● ● ●

⅓ cup of low-fat buttermilk ¼ cup of chopped fresh cilantro 2 tbsp reduced-fat sour cream 1 tbsp reduced-fat mayonnaise ½ tsp grated lime rind ¼ tsp minced fresh garlic ¼ tsp salt .13 tsp ground cumin Dash of ground red pepper

Salad: ● ● ● ● ●

4 medium heirloom tomatoes (about 2 pounds) ¼ tsp salt ¼ cup of very thinly vertically sliced red onion 1 cup of diced peeled avocado (about 1 small) Coarsely ground black pepper (optional)

Directions 1. Combine first 9 ingredients in a small food processor or blender to make dressing; pulse 30 seconds or sometimes until pureed, scraping bowl sides. Cover, relax. 2. Slice each tomato cross-sectionally into 4 equal slices (about 1⁄2 inch thick). Put 1 tomato slice on each of 4 salad plates; sprinkle with 1⁄4 tsp salt evenly. Cover each serving with several onion pieces and 1 tbsp of avocado. Repeat 3 layers, finishing with avocado. Drizzle 2 tsp over each serving; sprinkle black pepper, if desired.

Nutrition info Per Serving: 115 calories; calories from fat ; fat 7.6g; mono fat 4g; poly fat 0.9g; protein 3g; carbohydrates 11.1g; fiber 3.5g; cholesterol 4mg; iron 0.9mg; sodium 366mg; calcium 53mg.

413)VEGAN PANCAKES Prep:5 mins Cook:30 mins Serves 4-6 (makes 16 pancakes)

Ingredients ● ● ● ● ● ● ● ●

300g self-raising flour 1 tsp baking powder 1 tbsp sugar 1 tbsp vanilla extract 400ml plant-based milk 1 tbsp vegetable oil for cooking To serve (optional) Banana slices, vegan chocolate chips, plant-based yogurt, blueberries, maple syrup

Method 1. Whisk flour, baking powder, sugar, vanilla extract and a pinch of salt in a bowl using a mixed balloon whisk. Add milk slowly before you have a smooth, dense batter. 2. Heat a little oil over medium-low heat in a non-stick frying pan and add 2 tbsp butter at a time to make thin, circular pancakes. You'll need to do this at once in two-three batches. Cook for 3-4 mins until edges are set and surface bubbles emerge. Flip the pancakes and then cook them for 2 mins until crispy on both sides. Hold the leftover pancakes warm in a low oven. 3. Serve stacked with loads of toppings of your choosing, or use topping bowls to support all.

Nutrition: Per pancake Kcal 90 Fat 1g Saturates 0.2g Carbs 16g Sugars 2g Fibre 1g Protein 3g Salt 0.23g

414)CARROT, ORANGE & AVOCADO SALAD Prep: 10 mins Serves: 4

Ingredients ● ● ● ● ●

2 oranges , + zest and juice 3 carrots , halved lengthways and sliced with a peeler 70g bag rocket 2 avocados , stoned, peeled and sliced 1 tbsp olive oil

Method 1. Split the segments from 2 oranges and put carrots, rocket and avocados in a dish. Whisk orange juice, zest and grease. Toss the salad and season.

Nutrition: per serving Kcal 203 Fat 17g Saturates 3g Carbs 10g Sugars 8g Fibre 6g Protein 2g Salt 1g

415)ZINGY RICE SALA Prep:10 mins Cook:25 mins

Serves: 3

Ingredients ● ● ● ● ● ●

250g Camargue red rice or other wild rice 1 tbsp olive oil Juice and zest 2 limes 4 chopped spring onions 75g cashew , toasted Large pack coriander , roughly chopped

Method 1. Cook the rice as instructed, then run under cold water to cool quickly. Drain. Drain. Whisk together olive oil, lime juice and zest to wear. Place the onions, cashews, coriander and rice in a bowl and toss.

Nutrition: per serving Kcal 476 Fat 17g Saturates 3g Carbs 65g Sugars 2g Fibre 1g Protein 11g Salt 0.1g

416)CRANBERRY CRUMBLE Preparation : 10 min Cooking : 35 min Standing : 30 min

Ingredients ● ½ cup of butter, unsalted, plus some to grease the baking dish 110 g ● 1 cup of brown sugar 200 g ● ½ cup of white flour (all-purpose) 65 g ● 1 cup of rolled oats 90 g ● 1/3 cup of walnuts, chopped [optional] 35 g ● 3 cups of cranberries, fresh or frozen 300 g ● 6 scoops vanilla ice cream [optional]

Method 1. Preheat to 350°F. Baking pan butter. 2. Mix brown sugar, flour, rolled oats, butter, and nuts (optional) in a bowl for crumbly mixture. Put half the mixture in the baking pan, spread uniformly. Place the cranberries on top of the mixture, then layer over the berries. 3. Bake in the middle of the oven until tender and golden, around 35-40 min. Remove from the oven and let it cool down at least 30 mins before serving with vanilla ice cream (optional).

417)FRIED BANANAS PREP TIME: 10 mins COOK TIME: 10 mins TOTAL TIME: 20 mins

INGREDIENTS ● 4 overripe American bananas ● Oil, for deep frying

FRYING BATTER ● ● ● ●

1 egg white ½ cup of all-purpose flour, sifted ¼ cup of cornstarch ½ tsp baking powder

● ½ cup of water, ice-cold ● 1 tbsp oil

INSTRUCTIONS 1. Cut bananas 1-inch long, set aside. 2. In a big bowl, combine all Frying Batter ingredients together. Stir well to blend. Let sure it's smooth. Gently the batter's bananas. 3. Heat up a tiny 2-3-inch oil pot on high heat. The oil is ready when completely heated with a surface smoke swirl. 4. Drop each slice of banana into hot oil. Deep-fried batch bananas. Turn the bananas over, so all sides turn golden brown and crispy. 5. Using a slotted spoon to separate the fried bananas from the grease, drain on a paper towel pan. 6. Repeat step 4 before using bananas. To serve, dust some powdered sugar on bananas. Serve with maple syrup and chocolate sauce

NOTES ● If the batter is super crispy, add 2 tsp of rice flour to the batter.

Nutrition Information Yield 4 Serving Size 1

Amount Per Serving Calories 259 Total Fat 8g Saturated Fat 1g Trans Fat 0g Unsaturated Fat 6g Cholesterol 0mg Sodium 78mg Carbohydrates 46g

Fiber 4g Sugar 15g Protein 4g

418)DETOX VEGGIE SOUP Prep Time: 30 mins Cook Time: 30 mins Servings: 8

Ingredients ● ● ● ● ● ● ● ● ● ● ● ● ● ●

4 zucchini medium, or 3 large 4-6 kale leaves 3-4 green onions scallions, spring onions 2 carrots 3 celery stalks (omit for very low sodium diets) 1 pound green beans fresh 1 bunch fresh Italian flat-leaf parsley 1 handful cilantro coriander, Chinese parsley 3 tomatoes homegrown or Farmer’s Market, or 1 can organic chopped tomatoes no salt added 3 cloves garlic 3 tbsp coconut aminos (omit for low-sodium & migraine diet) 2 tbsp seaweed flakes or 1-2 sheets nori, toasted, then crumbled (omit for migraine diet) 2 tbsp teff seeds amaranth seeds, optional 1 avocado sliced (omit for migraine diet)

Instructions 1. Wash the vegetables (zucchini through garlic) and pulse through each processor until finely chopped. Make sure to add kale stems; they contain all kale potassium. 2. Garnish a little parsley, if needed. 3. Add each veggie to a big, heavy-bottomed stockpot. Add C 4. (1L) water spring or filtered. 4. Add tamari or Bragg's, seaweed, teff or amaranth seeds, if used. 5. Bring to a boil, then low heat, cover and simmer them for 30 mins.

419)BUFFALO SAUCE RECIPE Prep Time: 5 mins Cook Time: 10 mins Total Time: 15 mins

Servings: 16 servings

Ingredients ● ● ● ● ● ● ● ●

1 1/3 cup of Frank’s red hot sauce 1 cup of unsalted butter (2 sticks) 3 tbsp white vinegar ½ tsp Worcestershire sauce ½ tsp cayenne pepper ¼ tsp garlic powder ¼ tsp paprika Salt as need

Instructions 1. Combine hot sauce, sugar, mustard, Worcestershire sauce, pepper, garlic powder and paprika. 2. Whisk regularly as butter melts, causing the mixture to boil. 3. When the sauce is heated, remove the pan from fire. 4. Let sauce cool slightly. Add a dash or two as need. 5. The cooling sauce will thicken. Whisk the sauce before serving on wings, pulled pork, or as a sauce. 6. Refrigerate leftovers. When refrigerating the mixture, some butter will detach and harden. Reheat the mixture on the stovetop to make it smooth again. 7. This combination makes enough for 5 pounds of wings and more for dipping. Yields about 3 sauce cups of.

Nutrition info Calories: 104kcal | Fat: 11g | Cholesterol: 30mg | Sodium: 532mg | Potassium: 32mg | Calcium: 5mg | Iron: 0.1mg

420)BLACK-EYED PEA SALAD Total: 8 hr 10 min Prep: 10 min

Inactive: 8 hr Yield: 4 to 6 servings

Ingredients ● ● ● ● ● ● ● ● ● ● ●

1 large tomato, diced ½ medium red onion, finely chopped 1 small red bell pepper, finely chopped 1 jalapeno, finely chopped 2 tbsp chopped green onions 2 tbsp chopped fresh parsley leaves ¼ cup of unseasoned rice wine vinegar ¼ cup of canola oil ½ tsp sugar Salt and freshly ground black pepper Two 15-ounce cans black-eyed peas, drained

Directions 1. Combine the first 6 components. 2. Whisk vinegar, canola oil, cinnamon, salt and pepper together in a separate little bowl. 3. Add the black-eyed peas and let marinate in the refrigerator for up to 8 hours before serving.

421)THREE BEAN SALAD Prep time: 10 mins Yield: Serves 4 to 8

INGREDIENTS For the salad: ● ● ● ●

1 (15-ounce) can cannellini beans, rinsed and drained 1 (15-ounce) can kidney beans, rinsed and drained 15-ounce garbanzo beans, rinsed and drained ½ red onion, finely chopped (about ¾ cup of), soaked in water to take

the edge off the onion ● 2 celery stalks, finely chopped (1 cup) ● 1 cup of loosely packed, fresh, finely chopped flat-leaf parsley ● 1 tsp fresh finely chopped rosemary

For the dressing: ● ● ● ● ●

1/3 cup of apple cider vinegar ¼ cup of granulated sugar (more or less as need) 3 tbsp extra virgin olive oil 1 ½ tsp salt ¼ tsp black pepper

METHOD 1. Combine the first 6 components. 2. Whisk vinegar, canola oil, cinnamon, salt and pepper together in a separate little bowl. 3. Add the black-eyed peas and let marinate in the refrigerator for up to 8 hours before serving.

422)CORNMEAL WAFFLES WITH BANANA BOURBON SYRUP TIME: 35 mins YIELD: 10 waffles

INGREDIENTS ● ● ● ● ●

7 tbsp unsalted butter, more for waffle iron 1 large ripe banana, peeled and sliced into ½-inch-thick rounds 2 tbsp bourbon ½ cup of maple syrup 50 grams toasted chopped pecans (1/2 cup of), optional

● ● ● ● ● ● ● ● ●

160 grams all-purpose flour (1 ¼ cups of) 100 grams finely ground cornmeal (3/4 cup of) 15 grams sugar (1 tbsp) 8 grams baking powder (1 tsp) 5 grams fine sea salt (1 tsp) 3 grams baking soda (1/2 tsp) 1 cup of sour cream 1 cup of whole milk 4 large eggs, separated

PREPARATION 1. Melt 5 spoons butter in the stove or microwave. Pause. 2. In medium-high pressure, melt the remaining 2 tsp butter before the foam subsides. Add bananas in one layer. Cook without moving until golden brown undersides, 2 to 3 mins; turn and brown other hand, 2 to 3 mins more. Transfer into a bowl. 3. Add bourbon and boil until mostly evaporated, around 1 minute. Pour in sugar and nuts; boil until heated. Mix syrup on the bananas to stay warm (or reheat just before serving). 4. Whisk together flour, cornmeal, sugar, baking powder, salt and baking soda. Whisk sour cream or cheese, sugar, butter and egg yolks in a separate dish. Fold ingredients in dry ingredients. 5. Whip the egg whites in a blender with whisk attachment until they maintain stiff peaks. Instantly fold into batter. 6. Heat a waffle iron and cover with melted butter using a pastry brush or paper towel. Heat waffles (using 1⁄2 batter per waffle) until golden and crisp. Butter the iron as needed between lots. Serve waffles when ready or keep warm in a 200-degree oven before ready to serve. Cover with banana syrup.

Nutrition info Carbohydrates 22g Fiber 1g Sugar 2g

Protein 14g Calcium 35mg Iron 1mg

423)JACKFRUIT GUMBO Ingredients ● ● ● ● ● ● ● ● ● ● ● ● ● ● ● ● ● ● ● ● ●

3 tbsp vegetable oil 3 tbsp all-purpose flour 1 medium onion, diced 2 stalks celery, sliced 1 green bell pepper, diced 3 cloves garlic, minced 1 can drained picked through green jackfruit 1 pack vegan andouille sausage 1 quart vegetable stock or broth 1 16oz. can chopped tomatoes (I like San Marzano) 1 tbsp vegetarian Worcestershire sauce 2 tbsp Creole mustard 1 tbsp apple cider vinegar 2 tsp pickapeppa sauce ½ tsp liquid smoke ½ tsp hot sauce 1 tsp soy sauce (liquid aminos) 2 Tbsp Voodoo Magic Creole Spice Mix 2 Tbsp Filé powder 2 bay leaves 4 cups of sliced okra

Instructions 1. Heat 2 tbsp oil in a bottom skillet, add okra and sauté over mediumhigh heat for around 10-15 mins or until all "ropiness" is gone. This can take longer if fresh okra is used. Frozen vegetables are usually plunged into boiling water and blanched until freezing, partly fried. 2. Place oil in a wide (8-quarter) heavy non-reactive Dutch oven-type pot. Add the flour and then make a dark brown roux over mediumhigh heat. Once the right colour is hit, add onions, bell pepper, celery and garlic and saute, stirring regularly until tender. 3. Enable the vegetables to adhere slightly to the bottom of the pan, then scrape the bottom with a metal spoon or spatula. This helps some of the natural sugars in the onions to caramelize, offering great flavor depth. 4. Add jackfruit and sausage and sauté for about 5 mins before vegetables start softening. 5. Stir in broth, tomatoes, okra, Worcestershire, Creole mustard, pickapeppa sauce, liquid smoke, vinegar apple cider, chili sauce and soy sauce. 6. Add Voodoo Spice Blend, bay leaves and wool. Rise fire, bring to a boil. Reduce heat and allow to boil, stirring regularly, until the broth is thick and soft, around 30 mins. 7. Remove leaves. Seasoning flavor. 8. Serve over rice, eat

424)VEGETABLE POT PIE Prep time: 30 mins Cook time: 40 mins

Yield: 8 vegetable pot pies

INGREDIENTS ● ● ● ● ● ● ● ● ● ● ● ● ● ● ● ● ●

17.3 ounces puff pastry sheets, thawed 1/3 cup of unsalted butter 1 cup of diced red onions, ¼-inch dice 1 cup of diced carrots, ¼-inch dice ½ cup of diced celery, ¼-inch dice 1 tbsp minced garlic ½ tsp dried thyme 8 ounces sliced brown mushrooms 1 ½ pounds russet potatoes, ¼-inch dice 1 tsp kosher salt ½ tsp black pepper 1/3 cup of flour 1 ½ cups of vegetable stock 1 cup of whole milk, + 1 tbsp for egg wash 1 cup of peas 1 tbsp chopped parsley 1 large egg, whisked

METHOD 1. Prepare puff pastry: Thaw puff pastry in fridge overnight. You should thaw it on the counter if you forget: cut the frozen pastry from its wrapping and defrost on a sheet tray until cold yet pliable, around 40 mins. Meanwhile, plan the filling. 2. Place a skillet with medium heat. Add the pot butter. Add the cabbage, cabbage, celery, garlic and thyme. 3. Sauté until tender and transparent, 3 mins. Add mushrooms, stir, cook 1 minute. Add 1 tsp of salt and 1⁄2 tsp black pepper. Remove and cook 7 mins. 4. Create the gravy and finish the filling: scatter the flour over the vegetables, whisk and simmer for about 2 mins. 5. Pour in vegetable stock and milk, stirring continuously until smooth. Enable the gravy to cook until slightly thickened and tender, but not falling apart, around 5 to 6 mins.

6. Combine the peas and parsley. Taste the filling of vegetable pot pie, add salt and pepper if desired. 7. Preheat the oven and fill the ramekins to 400°F. Divide the filling equally among ramekins, around 3⁄4 cup of per serving. 8. 5 Cut the puff pastry: trim 1⁄4-inch across the sides of the puff pastry; this will help it appear sleek and make the pastry thinner. Cut every pastry sheet into four 4-inch squares, totaling 8 squares. Place a square sheet over each ramekin, allowing the edges to hang over the sides. Create 4 narrow top slits (1/2-inch long). 9. In a bowl, mix the egg and 1 tbsp of milk. Brush the pastry top and sides with egg wash. Sprinkle salt and pepper. 10. Upon hitting 400°F, put ramekins on the baking sheet. Bake until puffed up and golden brown in colour, 15 mins.

425)CHICKEN NOODLE SOUP Prep Time: 15 mins Cook Time: 50 mins Total Time: 1 hour 5 mins

Ingredients ● ● ● ● ● ● ● ● ●

4 chicken thighs skins removed (bone-in or boneless) 8 cups of chicken broth we used low sodium 6 cups of water 2 Tbsp olive oil to saute vegetables 1 medium onion finely chopped 2 medium celery sticks finely chopped 2 carrots sliced into rings ½ lb rotini pasta 3 Tbsp fresh or frozen dill

● 1 tsp Mrs. Dash or your favorite salt-free seasoning ● 1 Tbsp sea salt or as need ● 1 garlic clove pressed

Instructions 1. Combine 6 cups of water with 8 cups of chicken broth and 1 Tbsp of salt. Bring to a boil then add chicken thighs and cook partly covered for 20 min while preparing the vegetables, skimming off any foam that rises to the tip. 2. Add 2 Tbsp of olive oil and sauté onion and celery until softened, then move to the oven. 3. Add 1⁄2 lb pasta and sliced carrots to the soup pot and continue boiling at low boil for 15 min, or until the required softness of pasta. 4. When cooking, cut chicken thighs from the pot and use either forks or hands to shred the chicken, discarding any bones and fat that can easily fall off. If needed, more salt as need. Click 1 garlic clove. Add 3 Tbsp dill and remove from heat. Enjoy!

Nutrition info Amount Per Serving Calories 249 Fat 12g Cholesterol 44mg Sodium 807mg Potassium 367mg Carbohydrates 22g Fiber 1g Sugar 2g Protein 14g Calcium 35mg Iron 1mg

426)CAJUN POTATO SALAD Prep time: 10 mins Cook time: 20 mins Yield: 6 serve

Ingredients ● 3 slices of bacon, cooked and chopped, set them aside for garnish, drippings reserved ● 3 pounds potatoes ● 3 eggs ● 2 large pinches kosher salt for the water pot ● 1 tbsp of liquid crab boil ● Kosher salt and cracked black pepper, as need ● 1 tsp big flake Cajun/Creole seasoning, (like Zatarain’s), or as need, plus extra for garnish (see note) ● ½ cup of chopped onion ● ¼ cup of chopped celery ● ½ cup of chopped bell pepper ● 1 cup of real mayonnaise ● 1 tbsp spicy mustard, or as need ● 1 tbsp Chow Chow, jalapeno pickle relish or plain pickle relish, optional ● 1 green onion, sliced, for garnish

Instructions 1. Cook crisp bacon; set aside and reserve drippings. Rinse potatoes, slice and cut into cubes or chunks. Put in a pot of freshwater, cover

with twice as much water; place the eggs in the potatoes to cushion them; bring to a boil. Add a few generous pinches of kosher salt and crab boil, and boil until the potatoes are tender – time depends on the potato variety and size, so don't overcook. Checking with a sharp knife. Drain potatoes well and cool aside. Drop eggs and dive into ice water to avoid frying. 2. Transfer the potatoes to a serve bowl and sprinkle with salt, pepper and Cajun or Creole seasoning as need; toss gently. Add cabbage, celery, bell pepper. Peel and chop the eggs, add to the potatoes. Combine reserved bacon dripping, mayonnaise, mustard and enjoy. Pour over potatoes, toss softly. If not consumed directly, cover and refrigerate to combine flavors. Right before serving, dust the top with extra Cajun/Creole seasoning. Chop finely the fried bacon and garnish the top of the salad with bacon and sliced green onion

427)CAJUN CHIPOTLE AIOLI Prep Time: 5 mins

Total Time: 5 mins Yield: 12 servings

INGREDIENTS ● ● ● ● ● ● ●

1 cup of raw cashews ¾ cup of unsweetened almond milk or unsweetened soy milk 2 Tbsp lemon juice 1 Tbsp apple cider vinegar 1 Tbsp maple syrup 2 chipotle peppers in adobo sauce + 1 Tbsp of the adobo sauce Salt as need

INSTRUCTIONS 1. Soak cashews in hot water for 15 mins without using a high-speed mixer like a Vitamix 2. Once cashews are set, drain and add all ingredients to the blender. Blend until smooth and creamy. If it's too deep, you can add more almond milk or water before you have the consistency you want. 3. Serve promptly or put in airtight container. Leftover sauce can be freeze for up to a week

NOTES ● Prep period doesn't require cashew soaking. ● Try sprinkling a little smoked paprika on top to add more spice

428)FOCACCIA Prep: 25 mins Cook: 20 mins Serves: 12

Ingredients ● 500g strong bread flour , + more for dusting ● 7g dried fast action yeast ● 2 tsp fine sea salt

● 5 tbsp of olive oil , more for the tin and to serve ● 1 tsp flaky sea salt ● ¼ bunch of rosemary , sprigs picked

Method 1. Tip the flour into a large bowl. Mix yeast on one side of flour and fine salt on the other side. This initial separation then stops the salt from consuming the yeast. 2. Make a well in the the flour's middle, add 2 tbsp of oil and 350400ml of lukewarm water until you have a slightly sticky dough (you may not need all the water). Sprinkle the work surface with flour and scatter the dough along the edges of the bowl. Knead for 5-10 mins before smooth and sticky. Place the dough in bowl, cover with a tea towel, and leave for 1 hr until doubled in size. 3. Oil a shallow rectangle (25 x 35cm). Tip the dough onto the counter, then stretch to fill the tin. Cover with tea towel and prove another 3545 mins. 4. Heat to 220C. Press your fingertips to make dimples. Mix 11⁄2 tbsp of olive oil, 1 tbsp of water, and flaky salt over toast. Drive rosemary sprigs into the dimples. 5. Bake twenty mins golden. While still wet, drizzle over 1-2 tbsp of olive oil. Break into squares and eat warm or cold with extra olive oil.

429)MULTISEEDED SOURDOUGH Ingredients For the Active Wheat Starter: ● Strong white flour ● Water, at hand warm temp (35°C)

Day #1 ingredients: ● 50g strong white flour ● 50g water, at hand warm temp (35°C) ● Active wheat starter

● ● ● ● ●

35g sunflower seeds 35g of pumpkin seeds 35g golden flaxseeds 15g sesame seeds 335g water

Day #2 materials: ● ● ● ● ●

100g recipe starter made on Day 1 Water and seed mix from Day 1 335g of strong white flour 40g of rye flour 8g of Salt

Instructions The Successful Wheat Starter (this will take 5 days)

Day 1 Mix 1 tsp flour and 1 tsp water in a cap container. We recommend mixing with your mouth, not a spoon. As gross as it can seem, we all have naturally occurring yeasts on our hands, so this will really improve your starter. Leave overnight at room temperature. Cover with the lid, but not airtight. A nearly completed screw-top container is fine. You want to bring in the air yeasts, but you also want to avoid drying out the mixture.

Day 2 Wheat starter made on one day 1 tsp white flour 1 tsp water, warm at hand (35°C) Throw away half Day 1 combination. This is because you want to nearly overload the starter bacteria/yeast with food by adding more flour than the initial mixture weight. You could do this by add more flour and warm water, not tossing out, so you'd end up with an overly large quantity of starter very easily. In the remaining mixture, stir 1 tsp flour and 1 tsp water and leave overnight at room temperature.

Days 3, 4

Repeat 2nd day. Day 5 You should now find bubbles in your starter. That means it's packed! Don't worry if it smells acidic , it's natural, and each starter produces its own unique scent. Now you've got your own living, bubbling container of safe bacteria you'll use for years to come.

The Multiseed Sourdough: Day1: Balance flour and water with all starter quantity and leave loosely covered overnight at room temperature. Soak seeds in water, leave overnight at room temperature.

Day 2: Combine the recipe starter with water and seeds in a large bowl and blend gently. Mix the flours, salt in other bowl. Add the flour mixture to the 1st bowl and blend until a dough forms. It just takes a few mins. It's a smart idea to use only one hand, leaving the other empty, etc. Use a rubber dough scraper around the bowl to have all the flour mixed in. Cover the bowl with one shower cap or wet tea towel and leave at room temperature. Offer the dough in the bowl after 5–10 mins. Using somewhat damp palms to avoid sticking to them. Take a part of the dough out and fold it in the center of the ball. Repeat this around the dough ball before you return to the beginning (four or five folds). Using the scraper to upset the dough, cover the bowl, and leave for another 5–10 mins. Repeat 3 times. After the final fold, cover the bowl again and sit at room temperature for 1 hour. Turn the dough onto a gently floured board. Spread one side of the dough and fold it halfway. Repeat this with each dough's four 'sides.' Place the dough back in the bowl and leave for another hour at room temperature.

Shaping a round loaf: turn it onto a gently floured surface until the dough rests. Stretch out one hand and fold it in the centre. Repeat this all over the dough's outside before you hit your starting point. Flip the seam side face down. Using your left hand to keep the dough in place and use your right hand to rotate and tighten the dough (if you are left-handed you might want to use your right hand to stabilise and your left hand to rotate). The idea is to maximize the dough's strength without tearing it. The dough's final surface should be touch-taut. Place remaining seeds in a bowl. Brush the dough with water and dip it in the seeds to scatter uniformly over the end. Place the dough to face the seam and face down the seeds in a round proving basket. The basket need not flourish as the seed coating stops the dough from sticking. At this point, we put out the dough in our cool retarder cabinet in the bakery to prove slowly overnight. This lets it grow more taste and become healthier as it 'pre-digests' more gluten and ferments more probiotic qualities. Your version of our retarder is your freeze – then you can keep it overnight, sealed with a tea towel or a shower cap. Take that when you heat the oven. Going cold, it's perfect. However, if you'd just move it up a little, at this point you should only keep the dough in a warm spot (ideally 24°C) until it's more or less doubled in size. It could take 2–4 hours. Push your finger between 2–3 cm into it to measure whether the dough has proven enough, then cut. If the dough pushes slowly it's primed. If it springs back soon, it's under proven; if it doesn't spring back, it's over proven. You can't do anything with that. Bread can feed, but more likely to crumble. Preheat oven to 250Cor the best oven temperature. Place a roasting dish at the bottom to heat up. Load a cup of water and be able to use. Heat up a flat baking tray in the oven. When the oven is up to temperature, pull out the hot baking tray, sprinkle it gently with flour and turn the dough onto the tray from the proving basket. Slash pastry with a knife. Make sure you don't see the dough when you slash a fast, smooth motion. This makes you a much cleaner line. We use a single diagonal slash in the bakery, but there are countless combinations you might use – be imaginative, define your own distinctive pattern.

Place baking tray in the oven and then pour water into the roasting dish at the bottom of the oven. This moisture makes the dough lighter, helps set the crust, and gives it a lovely shine. Turn the temperature down to 220°C/fan 9 and bake for about 30 mins. To check whether the bread is cooked, tap the rim, it should sound hollow. Leave bread for at least an hour before feeding. If you eat it while it's still sticky, it won't settle, so it'll be harder to digest.

Food Note: We soak seeds for many reasons. The first is the bread-making process. If you don't soak the seeds, they collect water from the dough. Dryer dough and heavier bread texture. Seed soaking ensures a much more consistent loaf. The other advantage is you activate it, which makes it possible for your body to consume extra nutrients.

430)TOFU BREKKIE PANCAKES Prep: 10 mins Cook: 10 mins Serves: 4 – 6

Ingredients ● ● ● ● ● ●

50g Brazil nuts 3 sliced bananas 240g raspberries honey , to serve For the batter 349g pack firm silken tofu

● ● ● ● ● ● ● ●

2 tsp vanilla extract 2 tsp lemon juice 400ml unsweetened almond milk 1 tbsp vegetable oil , + 1-2 tbsp extra for frying 250g buckwheat flour 4 tbsp light muscovado sugar 1 ½ tsp ground mixed spice 1 tbsp gluten-free baking powder

Method 1. Heat the oven to 180 C. Scatter the nuts over a baking tray and roast until toasty and golden. Leave to cool, chop. If you want to keep the entire batch of pancakes warm, turn the oven low, but I think they're better enjoyed right from the skillet. 2. Put tofu, vanilla, lemon juice and 200ml milk into a large bowl or jug. Mix together until liquid, then keep going until it turns thick and creamy, like yogurt. Drop the oil and milk to loosen the mixture. 3. Place the dry ingredients and 1 tsp of salt in a large bowl, mix and aerate. If sugar has lumps, crush them with your fingertips. Create a well in the middle, pour the tofu mix and blend to make a dense batter. 4. Heat a large frying pan and swirl about 1 tsp of oil. For golden pancakes that don't stick, pan and oil should be hot enough to get an enthusiastic sizzle on batter contact, but not hot enough to scorch it. Try a decline. 5. Using a ladle or large serving spoon, drop in 3 spoonfuls of batter to make pancakes about 12cm long. Cook on the first one side for about 2 mins or when bubbles appear most. Lose with a palette knife, then flip over the pancakes and cook for another 1 minute, or until puffed and solid. Transfer to the oven to stay warm, but do not stack the pancakes too tight. Cook the remaining batter with a little more oil each time. Serve warm with sliced pineapple, apples, toasted nuts and maple syrup or honey.

Nutrition: per serving (6) Kcal 377

Fat 14g Saturates 2g Carbs 47g Sugars 21g Fibre 7g Protein 12g Salt 1.6g

431)VEGETARIAN SALISBURY STEAK Prep Time: 15 mins Cook Time: 25 mins Total Time: 40 mins Yield: 4 servings

Ingredients ● ● ● ● ● ● ● ● ● ● ● ● ● ● ● ●

3/4 cup of brown or green lentils, rinsed 2 1/4 cups of + 2 tbsp water, divided 1/3 cup of old-fashioned oats 8 ounces white or cremini mushrooms, divided 2 tbsp tamari or soy sauce, divided 2 tbsp ketchup 2 tsp dried thyme, divided 1 tsp vegetarian Worcestershire sauce 1 tsp dried sage 1 tsp garlic powder Salt and pepper as need 1 egg, lightly beaten 1 tbsp olive oil 1 small onion, diced 1/4 cup of dry white wine 2 cups of mushroom or vegetable stock

● 1 tbsp all-purpose flour

Instructions 1. In a medium bath, combine lentils and 2 1/4 cups of water. Bring to boil, then cover and drop to a simmer. Cook 20-25 mins or tender lentils, but not mushy. Cool, and then drain. 2. Process oats in a food processor's small bowl until finely chopped— they should be nearly flour consistency, just not yet. Transfer to a bowl. 3. Cut 4 ounces of mushrooms, set aside. You'll use the gravy later. Pulse all the mushrooms in the food processor until finely chopped. 4. Preheat oven 375oF. Line a parchment-paper baking sheet. 5. When the lentils have cooled a little, place them in a dish. Using a wooden spoon to mash them. You don't want them completely mashed; about half of the lentils should still be intact. But a little mashing makes the steaks stick together. Add minced mushrooms, oats, 1 tamari tbsp, ketchup, 1 thyme tsp, Worcestershire sauce, sage, and garlic powder. Season with salt and then pepper, then fold into the egg. 6. Shape steak mixture into 8 little patties, around your palm size. Place on parchment-lined baking dish. Put them in the oven and bake them for about 25 mins, before they are browned on the outside and stay together. 7. While cooking steaks, launch gravy. Heat oil in a large skillet with medium heat. Add the onions and cook for about 3 mins, until smooth. Add the mushrooms and cook for about 5 mins, stirring regularly until the mushrooms brown and release their juices. Verse the wine and heat to medium-high. Cook until the wine evaporates, approximately 2 mins. Add remaining tamari spoon, remaining thyme spoon, and mushroom or vegetable stock. When the stock is

boiling, let the gravy cook for about 8 mins until slightly reduced and thickened, stirring periodically. 8. Whisk flour and 2 tbsp of water in a bowl. Pour this mixture into the gravy, reducing heat to minimum. Simmer for 2-3 mins before thickened. Remove from fire and savor with salt and pepper. Gravy thicken as it cools. Spoon sauce over serving steaks.

432)CANDIED YAMS Prep: 15mina Cook: 25mins Total: 40 mins Servings: 6 Yield: 6 servings

Ingredients ● ● ● ●

29 ounce sweet potatoes ¼ cup of butter, cut into pieces ½ cup of brown sugar 1 ½ cups of miniature marshmallows

Directions 1. Heat the oven to 400 F. 2. Put sweet potatoes in a baking bowl. Spread butter bits thinly over sweet potatoes. Sprinkle with cinnamon. Mini-layer marshmallows. 3. Bake 25 mins or until sweet potatoes are soft and marshmallows melted.

Nutrition info Per Serving: 282 calories; protein 2.3g; carbohydrates 50.7g; fat 7.9g; cholesterol 20.3mg; sodium 145.2mg.

433) BANANA-BRAN BREAD Servings: 15 Yield: 2 pound loaf

Ingredients: ● ● ● ● ● ● ● ● ●

1-1/2 cups of flour 1/2 cup of sugar 2 tsp. Magic Baking Powder 1/2 tsp. baking soda 1/4 tsp. salt 1 egg 1-1/2 cups of mashed fully ripe bananas (about 4) 1-1/2 cups of 100% wheat bran high fibre cereal 1/4 cup of water

● 2 Tbsp. oil ● 1 tsp. vanilla

Direction 1. Heat the oven to 350ºF. 2. Combine flour, baking soda and salt sugar, baking powder, in a dish. Beat egg in medium bowl until mixed; add remaining ingredients. Add flour mixture; whisk until moistened. 3. Pour into 9x5-inch cooking spray loaf pan. 4. Bake 55 min. to 1 hour 5 min. or until the inserted toothpick is clean. Cool bread 10 min. Remove to wire rack; cool.

434) EASY PIE DOUGH ACTIVE TIME: 10 mins TOTAL TIME: 10 mins YIELD: Makes 2 single crust or 1 double-crusted pie

Ingredients ● ● ● ● ●

12.5 ounces all-purpose flour 2 tbsp sugar 5 grams kosher salt 10 ounces unsalted butter, cut into 1/4-inch pats 6 tbsp (3 ounces; 85 milliliters) cold water

Directions 1. Combine two-thirds of a food processor's bowl of sugar and salt. Incorporate pulse twice. Spread uniformly over the floor. Pulse until no dry flour remains, and dough starts accumulating in clumps, around 25 short pulses. Use rubber spatula to scatter dough uniformly across the food processor bowl. Sprinkle with remaining flour and pulse until scarcely broken, around 5 short pulses. Move dough to a bowl.

2. Sprinkle with water, then use a rubber spatula, fold and press dough until it joins the ball. Divide ball into half. Shape a 4-inch disk per half. Cover securely and refrigerate at least 2 hours before rolling and baking.

435)HUSH PUPPIES Prep/Total Time: 25 min.

Ingredients ● ● ● ● ● ● ● ●

1 cup of yellow cornmeal ¼ cup of all-purpose flour 1-1/2 tsp baking powder ½ tsp salt 1 large egg, room temperature, lightly beaten ¾ cup of 2% milk 1 small onion, finely chopped Oil for deep-fat frying

Directions 1. In a bowl, add the cornmeal, flour, baking powder and salt. Whisk the egg, milk and onion; add to dry ingredients only before mixed. 2. In a cast-iron Dutch oven or an electric skillet, heat oil to 365°. Drop batter by tbspfuls into liquid. Fry until golden brown, 2 to 2-1/2 mins. Drain on paper towels. Serve warm

436)HERB & GARLIC CHEESE BREAD PREP: 10 MIN COOK: 10 MIN

Ingredients: ● 1 baguette (350 g), split ● 1/3 cup of non-hydrogenated margarine ● 2 cups of Touch of Philadelphia Shredded Creamy Herb & Garlic Cheese ● 2 Tbsp. chopped fresh parsley

Instructions: 1. Heat the oven to 425ºF. 2. Spread baguette-cut sides with margarine; place, cut sides on baking sheet. Top the cheese. 3. Bake until cheese is melted. 4. Petroleum sprinkle

Nutritions: Calories 210 Fat 12 g Saturated fat 4 g Cholesterol 15 mg Sodium 430 mg Carbohydrate 21 g

437)CAUSA A LA CHICLAYANA INGREDIENTS: ● ¼ cup of finely chopped onion

● ● ● ● ● ● ● ● ● ● ● ● ● ● ● ● ● ● ●

½ cup of lemon juice 1/8 tsp cayenne pepper Salt Freshly ground pepper 3 pounds boiling potatoes, peeled and halved 1-1/2 cups of olive oil plus 4 tbsp 1 pound sweet potatoes, peeled and cut into 6 slices 1 pound cassava (yucca) root, peeled and cut into 6 slices 3 green plantains or green bananas 2 ears corn Flour (use rice flour for gluten-free) 2 pounds striped bass fillets, cut into 2-inch pieces, or any firm white fish 3 fresh hot red peppers, about 4 inches long, or use hot green peppers 3 medium onions, cut into 1/8 inch slices ½ cup of white vinegar Lettuce leaves ½ pound Spanish fresh cheese (Queso Blanco or queso fresco) or Munster cheese, cut into 6 wedges Lettuce leaves Black olives

METHOD: 1. Combine onion, lemon juice, cayenne pepper, salt and pepper as need in a shallow dish. Set aside. Cook potatoes in the water which is salted until tender, but not mushy. Drain good, mash. Add 1 cup of oil to onion and lemon juice. Pour over the peas, mixing well. Create a potato mound in a large round plate center and keep warm, not hot. 2. Boil the sweet potatoes in salted water for 20 mins or until tender. Drain, warm-up. It doesn't matter if cassava slices break up. Boil the

plantains in a separate saucepan, unpeeled but split in half if necessary, until tender, about 30 mins. Green bananas take less, only 15 mins. Peel, cut into 12 slices. Keep cozy with potatoes and cassava. Drip the corn into a large salted water saucepan and simmer for 5 mins. Cut each ear into 3 slices, add the other vegetables. 3. Season with salt and pepper. Dredge bits of fish in seasoned rice, shake to remove excess. Heat the 4 tbsp of olive oil in a skillet and fry the fish until golden brown on both sides, about 3 to 4 mins. Drain towels and stay wet. 4. Cut the peppers into 1/8-inch slices and slice the onions into a saucepan of boiling water. And rinse well for a few mins. Add 1⁄2 cup of olive oil, vinegar, salt and pepper as need. Boil over low heat and simmer covered for 2 to 3 mins. 5. Garnish with lettuce leaves along the outside to serve. Arrange on lettuce leaves fish fillets, rice, sweet potato, cassava, and plantains or bananas. Pour the onion mixture with the potatoes and garnish the pile with cheese wedges and black olives.

438)APPLE CIDER BREAD Prep Time: 15 mins Cook Time: 50 mins Servings: 12 servings (1 loaf)

INGREDIENTS: ● ● ● ● ● ● ● ● ●

2 cups of all-purpose flour 1 tsp baking powder 1 tsp baking soda 1 tsp salt 1 tsp ground cinnamon 1/8 tsp ground cloves 2/3 cup of granulated white sugar 1/3 cup of packed light brown sugar ¼ cup of (1/2 stick) butter, at room temperature

● ● ● ●

2 large eggs ½ cup of apple cider 2¼ cups of peeled and chopped apples 1 tbsp freshly squeezed lemon juice

INSTRUCTIONS 1. Preheat the oven to 350F. Spray an 8x5-inch loaf spray tray. 2. Sift dry ingredients in a bowl (flour through cloves). 3. Use an electric mixer to produce sugars and butter in a large bowl. Beat chickens. Add flour mixture alternately with cider- about half at a time, then blend until mixed. 4. Toss apples with lemon juice in a small bowl. Remove the batter. 5. Scoop the batter into the pan. Bake 50 to 60 mins or until the inserted toothpick is clean. Let cool for at least 20 mins, then remove to a wire rack and let it cool.

NOTES ● I like to use apples- for this recipe I used Granny Smith and Gala. ● This loaf is one that tastes much better the following day. It can keep in a sealed container for several days, or wrap well.

NUTRITION Serving: 1serving | Calories: 207kcal | Carbohydrates: 38g | Protein: 3g | Fat: 5g | Saturated Fat: 3g | Cholesterol: 42mg | Sodium: 335mg | Potassium: 111mg | Fiber: 1g | Sugar: 21g | Calcium: 32mg | Iron: 1mg

439)TAMARILLO Prep Time: 5 mins Cook Time: 5 mins Total Time: 10 mins Servings: 1 to 1 ½ cups of tamarillo or tree tomato aji

Ingredients ● 4-5 tree tomatoes fresh or frozen ● 2 ajies or hot peppers serranos or red chilies are good options, habaneros if you are very brave ● 2 tbs finely chopped white onion ● 1 tbs finely chopped cilantro ● 1 tbs lime or lemon juice ● ¼ cup of water ● Salt as need ● Optional – Add cooked and peeled chochos or lupini beans

Instructions 1. If fresh tree tomatoes peel them, boil them for about 5 mins to make them easier to peel. 2. For using frozen tree tomatoes, defrost them in the fridge overnight, cut them in half and scrape out all the insides. 3. Mix the tree tomatoes with the hot peppers (seeded and deveined, if you want it to be very mild, you can still save any seeds and add them if it is too mild). 4. Transfer the mixture of tree tomatoes and hot peppers to a small saucepan, add water (you can add more if you like a more liquid sauce) and cook at medium heat for 5-8 mins. You may also omit the cooking portion, the sauce would be fresher, but eaten quicker.

5. Add onion, lime juice, cilantro, chochos and salt as need. 6. Serve hot or cold.

Notes: ● Replace water with oil (avocado, light olive oil or moderate flavored oil) for a Cuencano-style aji (and do not cook it after blending).

440)SWISS CHARD PIE PREP TIME: 15 mins COOK TIME: 1 hour MAKES: 1 pie

Ingredients ● ● ● ● ● ● ● ● ● ● ● ● ●

Your favorite pie dough (enough for a double crust) 2 cups of hot milk 3 tbsp butter, add more for prepping the pan ½ cup of all-purpose flour, add more for prepping the pan ¼ tsp ground nutmeg 1 tbsp olive oil 1 medium onion 2 large garlic cloves, minced 3 bunches Swiss chard, de-ribbed and chopped (about 2 ½ pounds) ¼ cup of white vermouth ½ cup of grated Parmesan cheese Salt and pepper, as need 1 egg, beaten for egg wash

Directions 1. Melt butter in a medium-heat saucepan. Combine flour and whisk. Cook with medium heat for about 5 mins before you see it sizzle. Remove from heat and mix all the hot milk at once, whisking vigorously. Place the saucepan back on the stove, whisking until thickened. Adjust nutmeg, salt and pepper as need. Remove from

2.

3.

4. 5.

6.

heat and cool aside. Cook Swiss chard (or spinach) in a big pot with around 1⁄2 cup of water until cooked, but still fresh. Drain into a sieve and press all green liquid with a spoon. This move is crucial in order to stop a soggy crust. I find placing the cooked chard in a tea towel or cheesecloth helpful and pressing the water that way. If you can't get any moisture from the chard, set it aside in a different bowl before ready to use. Heat 1 tbsp olive oil with medium heat in a large skillet or plate. Remove onion and fried to translucent. Add garlic and roast until fragrant for a few mins. Splash in the vermouth and fry until slightly. Now apply the chard and split it with a spoon to mix with garlic and onions. Attach both béchamel and parmesan and stir to blend. Move the mixture to a tub, cover the top with plastic wrap to prevent creating a skin. Meanwhile, preheat to 400°F. Butter and flour a 9-inch (or regular) cake tray. (The springform makes pie un-molding even simpler later.) If required, roll out your crust to get two disks. The top should be around 9 inches in diameter. The bottom crust should be wider enough to crimp the corners. Place the larger disk gently in the cake pan, forcing your fingertips softly to cover the whole surface. Add enough filling to hit pan level. (It's cool if it goes a little above.) Put the top crust over the filling. Crimp edges together and cut waste. Cut large slits on top to allow steam to escape. Brush the surface with the beaten egg and bake on the middle rack for 30 mins until the top is golden brown. Remove and carefully pass to a cake rack to cool.

441)EASY LEMON ORZO FAUX RISOTTO Ingredients ● ● ● ●

2 tbsp butter 1 tsp olive oil 1 cup of diced onion 1 16-ounce package DeLallo organic whole wheat orzo pasta

● 4-5 cups of chicken or vegetable broth 1 (32-ounce) box or can and 1 (15-ounce) can ● Zest of 2 lemons divided ● Juice from 1 lemon or ¼ cup of ● ¾ tsp kosher salt or as need ● ½ tsp freshly ground black pepper or as need ● ½ cup of grated parmesan cheese ● ¼ cup of chopped Italian parsley

Instructions 1. Melt butter and olive oil in a 3-quarter, 10-inch saute pan or 12-inch skillet. Add onion and cook for 4-5 mins, stirring constantly until soft and clear. If onion starts browning, reduce heat to medium-low. 2. Add orzo to skillet and blend with ointments. Add enough broth to cover the orzo, stir gently, bring to a low boil and reduce to a simmer so that pasta bubbles gently. Remove until the broth is drained or around 10 mins. Add the lemon juice and half the lemon zest to the risotto and add the broth 1⁄2 to 1 cup of at a time, stirring regularly until the liquid is absorbed and the pasta is al dente, about 30 mins. 3. Season with kosher salt and freshly ground black pepper and stir in parmesan cheese. Sprinkle with Italian peregrine and remaining lemon zest.

442)AJI AMARILLO SAUCE Prep Time: 1 min Cook Time: 2 mins Total Time: 3 mins Servings: 8

Ingredients FOR THE AJI AMARILLO PASTE ● ● ● ● ●

2 aji Amarillo peppers chopped 1 tbsp chopped onion 1 garlic clove chopped Pinch of salt 1 tbsp olive oil

FOR THE SAUCE ● ● ● ● ● ●

½ cup of mayonnaise ¼ cup of crema or use sour cream 1 tbsp tomato paste (ketchup is a good substitute) 1 small shallot minced 1 tbsp lime juice Salt and pepper as need

Instructions 1. For the paste, add all ingredients to a food processor and Process before thick paste shapes good. 2. Mix the remaining ingredients for sauce. You can either combine or

use the processor for thinner performance. 3. Change salt, pepper and serve!

Notes: ● Makes around one cup of.

Nutrition Calories: 130kcal | Carbohydrates: 2g | Fat: 13g | Saturated Fat: 1g | Cholesterol: 9mg | Sodium: 135mg | Potassium: 38mg | Sugar: 1g | Calcium: 12mg | Iron: 0.1mg

443)AGUA DE MANZANA

Hands-on: 15 mins Total: 1 hour 50 mins Serves: 6

Ingredients ● ● ● ● ● ●

2 lbs. Granny Smith apples, peeled, cored, and chopped 3 cinnamon sticks 6 ground allspice 3 ground cloves 8 cups of water 6 Tbsp. sugar

Directions 1. Put in a saucepan apples, cinnamon, allspice, garlic, and 8 cups of water. Carry to a boil over high heat, turn heat down to medium, and simmer for 35 mins or until apples are very tender. Turn off the cool heat. 2. Discard herbs, pass a strainer, and add sugar. Serving ice. Keep chilled.

444)SHRIMP CHUPE Ingredients ● ● ● ●

½ cup of achiote oil 1 onion, chopped 4 garlic cloves, chopped 1 tbsp ají panca paste

● ● ● ● ● ● ● ● ● ● ● ● ● ●

1 tbsp tomato paste 1 tsp dried oregano 6 cups of shrimp or fish stock ½ cup of white rice 1 pound medium yellow potatoes, peeled (about 6) 2 corn ears, cut in thick slices 2 pounds shrimp, peeled and cleaned 1 cup of green peas 1 cup of queso fresco, diced 1 ½ cup of evaporated milk Salt and pepper 1 tbsp vegetable oil (or as needed) 6 fried eggs, as garnish Parsley sprigs to garnish

Instructions 1. Heat the achiote oil over low heat. Add onion, garlic, oregano, and sauté. Add tomato paste and cook for 5 mins, then add shrimp stock and bring to a boil, skimming the stock every few mins. 2. Turn heat to medium-low, add rice, and cook 15 mins. Add potatoes and corn, cook until the potatoes are tender, then add the peeled shrimp. Cook 3 mins. Add milk, salt, and pepper, shutting off fire. Add cheese and peas. 3. Heat the oil in pan and then cook the eggs one by one, sunny side up. 4. Put some rice shrimp, one or two tomatoes, cheese cubes, green peas, and hot soup around each pan. Cover with a fried egg, parsley and 2 big shrimps. Serve quickly

445)AJI MIRASOL SAUCE Prep time: 5 mins Cook time: 20 mins Total time: 25 mins

Serves: 1½ cup of

Ingredients ● ● ● ●

⅓ cup of vegetable oil ½ cup of aji mirasol paste 1 can unsweetened evaporated milk Salt

Instructions 1. Heat vegetable oil in a medium-heat saucepan. Add the pasta and bake, stirring, until the mixture curdles. 2. Add the evaporated milk and salt. Continiously cooking until the sauce is bubbling and deep. Turn heat off. 3. Serve.

446)ZESTY ROASTED BEETS Prep Time: 5 mins Cook Time: 45 mins Total Time: 50 mins Servings: 4 servings

Ingredients ● 1 pound beets ● Drizzle olive oil optional, about 1 Tbsp ● Salt and freshly ground black pepper as need

Instructions 1. Heat the oven to 425 F.

2. Clean scrubbeets. Spread foil into a double layer and arrange beets in one layer. Sprinkle with olive oil, salt and pepper. 3. Bake 45 mins for small beets and 75 mins for big beets. 4. Enable to cool in foil and use paper towel to rub off skins (use knife if needed). Cover latex gloves to prevent staining.

Notes: ● Store beets in the fridge for around a week or freeze for 6 months.

Nutrition Information Calories: 49, Carbohydrates: 11g, Protein: 2g, Fat: 1g, Saturated Fat: 1g, Sodium: 88mg, Potassium: 369mg, Fiber: 3g, Sugar: 8g, Calcium: 18mg, Iron: 1mg

447)CARIBBEAN COCONUT COLLARDS AND SWEET POTATOES Ingredients ● 1 tbsp coconut oil (OF: 1 tbsp of the light or full-fat coconut milk listed below, plus broth as needed) ● 1 yellow onion, diced ● 3 garlic cloves, chopped ● ½ tsp crushed red pepper ● 2 bunches collard greens (900 g), stemmed, leaves chopped into 1inch (2.5 cm) squares ● 1 large sweet potato, peeled and diced ● 15-ounce red kidney beans or chickpeas, drained and rinsed ● 14.5-ounce diced tomatoes with juice ● 1 ½ cups of water ● ½ cup of (120 ml) light or full-fat coconut milk ● Salt and black pepper

Preparation 1. Melt oil over medium heat in a big, deep skillet. Add onion, garlic, and red pepper. Cook 3 mins over medium heat, then stir in collars and sweet potato. Add beans, tomatoes, juice, sugar, coconut milk.

2. Bring to a boil, reduce heat to medium-low, and roast, covered, until the collars and sweet potato are tender, around 30 mins. 3. Serve with salt and pepper.

Notes: ● Don't waste nice stuff. Refill the tomato can, which contains around 11⁄2 cups of, and use it to weigh the recipe's water.

448)RASPBERRY RIPPLE CHIA PUDDING Prep:15 mins Serves 2

Ingredients ● ● ● ●

50g white chia seeds 200ml coconut drinking milk 1 nectarine or peach, cut into slices 2 tbsp goji berries

For the raspberry purée ● 100g raspberries ● 1 tsp lemon juice ● 2 tsp maple syrup

Method 1. Divide chia seeds and coconut milk in two bowls and stir well. Leave for 5 mins, stirring regularly until seeds swell and thicken when stirred. 2. In a small food processor, mix purée components, or blitz with a hand blender. Swirl a spoonful into each bowl, arrange top nectarine or peach slices and sprinkle with goji berries. Hold 1 day in the fridge. Just before eating, add toppings.

Nutrition: per serving

Kcal 257 Fat 10g Saturates 3g Carbs 26g Sugars 22g Fibre 13g Protein 8g Salt 0.2g

449. JAPANESE TOFU NOODLE BOWL Prep: 15 mins Cook: 15 mins Serves: 4

Ingredients ● ● ● ● ● ● ● ● ● ● ● ● ●

3 tbsp tamari or dark soy sauce 2 tbsp seasoned rice vinegar 1 tbsp mirin or 2 tsp caster sugar 200g firm tofu , drained, patted dry and cut into 8 cubes Cornflour , for coating Sunflower oil , for frying 1 bunch asparagus , base of stalks snapped off, cut diagonally into about 4 pieces 50g fresh or frozen edamame beans 50g frozen peas Small piece ginger , grated 400g pack straight-to-wok udon noodles Coriander leaves, to garnish Chilli oil, to serve

Method 1. In a shallow bowl, combine tamari or soy sauce, vinegar and mirin or sugar and whisk until dissolved. Place the marinade tofu and transform to coat. Leave the flavors for 30 mins or more. (For many hours, hold in the fridge.) 2. Turn the oven warm until ready to roast. Scatter cornflour around a pan. Remove tofu from marinade, reserve marinade, and roll into cornflour to cover both edges. Heat a large frying pan over mediumhigh, adding enough sunflower oil to cover the pan base. Using tongs to cook the tofu until dark golden and crisp. Drain on kitchen paper, keep warm in the oven. 3. Put 1 liter of water in a medium saucepan and bring to the boil. Remove asparagus, beans, peas, ginger and noodles and return to simmer. Simmer until it's tender, about 3-4 mins. Divide into 4 bowls, each with 2 tofu cubes. Cover with leaves of coriander and serve with chili oil

450)SPAGHETTI NICOISE TIME: 30 mins – 1 hour SERVES: 4-6

Ingredients ● ● ● ● ● ● ● ● ●

350 g spaghetti quail eggs (or 4 hen eggs) 1 lemon 550 g tinned tuna in oil 60 g pitted and halved kalamata olives 100 g semi-dried tomatoes, halved lengthways 4 anchovy fillets, chopped into small pieces 3 tbsp baby capers, drained and rinsed 3 tbsp chopped flat-leaf (Italian) parsley

Methods

1. Cook the pasta in a big casserole, easily boiling salted water until al dente. Drain well and return to warm pan. Place the eggs in a cold water saucepan, bring to the boil and cook 4 mins (10 mins for hen eggs). Drain, cool under cold spray, peel. Halve the shells (or the hen eggs into quarters). Finely grind the lemon zest with 1 tsp of grated zest. Squeeze the lemon for 2 tbsp juice. 2. Empty the tuna and oil into a tub. Add olives, tomato halves, anchovy, lemon zest and juice, capers and 2 parsley spoons. Throw the spaghetti into the tuna mixture. Garnish with the egg and remaining parsley.

451)JAMBALAYA Prep: 20 mins Cook: 45 mins Total: 1 hr 5 mins Servings: 6 Yield: 6 servings

Ingredients ● ● ● ● ● ● ● ● ● ● ● ●

2 tbsp peanut oil, divided 1 tbsp Cajun seasoning 12 ounces andouille sausage, sliced into rounds 1 pound boneless chicken breasts, cutted into 1 inch pieces 1 onion, diced 1 small green bell pepper, diced 2 stalks celery, diced 3 cloves garlic, minced 16 ounce crushed Italian tomatoes ½ tsp red pepper flakes ½ tsp ground black pepper 1 tsp salt

● ● ● ● ●

½ tsp hot pepper sauce 2 tsp Worcestershire sauce 1 tsp file powder 1 ¼ cups of uncooked white rice 2 ½ cups of chicken broth

Instructions 1. Heat 1 tbsp peanut oil with medium heat in a big, heavy Dutch oven. Cajun spice sausage and chicken bits. Saute until browned. Remove with the slotted spoon. Add 1 tbsp peanut oil and saute chicken parts until brown on all sides. Remove with a spoon, set aside. 2. Saute cabbage, bell pepper, celery and garlic until tender. Season with red pepper, black pepper, garlic, hot pepper, Worcestershire sauce and file powder. Add chicken and bacon. Cook ten mins, stirring regularly. 3. Add rice and chicken broth. Bring to a boil, minimize pressure, cook for 20-25 mins or until liquid is absorbed.

Nutrition info Per Serving: 465 calories; protein 28.1g; carbohydrates 42.4g; fat 19.8g; cholesterol 73.1mg; sodium 1632.7mg

452. PUERTO RICAN SHREDDED PORK Ingredients 3 pounds boneless sirloin pork roast (or sirloin tip roast, trimmed and tied with kitchen twine if necessary*) 1 tbsp vegetable oil 5 cloves garlic (skins removed, crushed) 1 tbsp cumin 1/2 tbsp coarse salt 1 tsp oregano 4 orange (juiced or 1 cup of freshly squeezed orange juice) 4 lime (juiced)

Directions 1. Poke a few holes in the pork with a sharp knife and fill with half of the smashed garlic. Warm the oil in a large skillet over medium-high heat. Brown the pork on all sides for 6 to 8 minutes. In a slow cooker, place the meat. 2. In the blender, combine a remaining ingredients and process for a few seconds until equally combined. In a slow cooker, place the meat. Allow the pork to marinade in the liquid mixture for about 10 minutes on each side. 3. Set the timer for 8 hours on low in the slow cooker. 4. Remove the pork after 8 hours and shred it with two forks on a big chopping board. Remove all except 1 cup of the cooking liquid from the slow cooker and return the pork to the pot. Allow for another 1530 minutes of cooking time. 5. Serve the shredded pork with pico de gallo, chopped cilantro, and/or avocado on lettuce wraps or corn tortillas.

453. PUERTO RICAN CARNE MOLIDA GROUND BEEF

Preparation time 5mins Cooking time 30mins

INGREDIENTS 3 pounds ground beef 1 tbsp adobo 3/4 tsp black pepper 1/2 tbsp meat tenderizer 1 tbsp olive oil 1 packet Sazón 1 1/2 tbsp tomato paste 2 1/2 tbsp tomato sauce 2 tbsp sofrito 10 to 11 green olives + 1 to 2 tsp olive liquid 3 small potatoes, peeled, rinsed, and cubed 10 baby carrots, rinsed and chopped

PREPARATION 1. Add adobo, black pepper, and meat tenderizer to the ground beef. 2. Add a olive oil, seasoned ground beef, Sazón, tomato paste, tomato sauce, sofrito, green plives, cubed potatoes, and diced carrots to a large skillet over medium heat. 3. Cover pan and simmer over low-medium heat, turning occasionally, until ground meat is browned. Reduce heat to low and simmer, turning periodically, until potatoes are soft and ground beef is well cooked.

454. STEWED PUERTO RICAN BEANS AND DOMPLINES prep time: 10 MINUTES cook time: 30 MINUTES

total time: 40 MINUTES

Ingredients For the stewed beans (habichuelas guisadas) 1 8 oz can tomato sauce 3 tbsp puerto rican sofrito, (click for my recipe) 2 15.5 oz cans pinto beans, rinsed and drained 2 medium russet potatoes, peeled and diced 2 1/2 C water 1 tsp kosher salt pinch sugar

For the domplines (puerto rican fry bread) 2 C all-purpose flour 1 tbsp olive oil 1/2 tsp baking powder 1/2 tsp kosher salt 1/2 C warm water ~1 1/2 C canola oil, for frying

Instructions For the stewed beans (habichuelas guisadas) 1. Heat the tomato sauce and sofrito in a large pot until fragrant. Bring to a boil the beans, water, potatoes, salt, and sugar. Reduce to a low heat, cover, and cook until the potatoes are tender and the sauce has thickened somewhat. Serve alongside rice or dumplings (puerto rican fry bread)

For the domplines (puerto rican fry bread) 2. In the medium mixing bowl, combine all ingredients (excluding water and frying oil). Mix in the water gradually until the mixture comes together (you may need slightly more or less water). After mixing until all of the flour is included, divide the dough into two "logs." Allow 5 minutes to rest after covering with a moist paper

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towel. Begin heating the canola oil in a big fry pan over medium high heat while the dough is resting. The oil doesn't have to go all the way down (maybe 1/2 inch). Make 16 pieces out of the dough. With a rolling pin, spread out each piece extremely thinly. Add the rolled dough pieces when the oil is extremely hot (but not smoking). The dough should start to bubble up as soon as the oil starts to sizzle. If this does not happen, the oil is most likely too hot. Fry for 30 seconds to one minute on each side, or until the fry bread is golden brown. Drain on paper towels after removing from the oil. Serve right away with a side of Puerto Rican beans.

455. PUERTO RICAN-STYLE STUFFED FLANK STEAK PREP TIME 25m COOK TIME 40m

INGREDIENTS 3 tbsp + 1 tsp vegetable pil, + more for the grill grates 1/2 tsp McCormick® Ground Turmeric 1/2 cup of long grain white rice 1 cup of water 1/2 tsp sea salts from McCormick Sea Salts Grinder 2 tbsp mayonnaise 1 clove garlic, finely grated 1 small red bell peppers, cut into 1/4-inch-thick strips 1 medium yellow plantain, peeled and halved lengthwise 1 can black beans, drained and rinsed

1/4 cup of + 2 tbsp Stubb's® Original Bar-B-Q Sauce, + more for serving 1 flank steak, 2 tbsp McCormick® Grill Mates® Roasted Garlic & Herb Seasoning 6 scallions, trimmed and halved lengthwise KEY PRODUCTS MCCORMICK® GROUND TURMERIC MCCORMICK® SEA SALT GRINDER MCCORMICK® GRILL MATES® ROASTED GARLIC & HERB SEASONING

INSTRUCTIONS 1. In the small saucepan, heat 1 tsp oil over medium heat for the rice. Cook, stirring constantly, until the turmeric is roasted, approximately 30 seconds. Stir in the rice to evenly coat everything. Toss in the water and salt. Bring the water to a boil. Reduce to the low simmer, cover, and cook for 15 minutes, or until the water is absorbed and the rice is soft. Remove a pan from the heat and add the mayonnaise and garlic. Season with salt as needed and set aside to cool fully. Remove from the equation. 2. Preheat the grill to medium indirect heat. Switch all burners on medium-high heat on gas grills with three or more burners; after about 15 minutes, turn off one of the side burners and turn the other burners down to medium. Bank one chimney starter full of ignited and ashed-over charcoal briquettes to one side of the grill for charcoal grills. To avoid flare-ups, set up a drip pan on the other side. (For optimal results, see the grill manufacturer's handbook.) If your grill has a thermometer, try to maintain a temperature of 350°F throughout the cooking process. 3. Heat 2 tbsp oil in a medium flameproof pan over the direct-heat side of the grill until hot and shimmering for the peppers and plantains. Cook for 5 minutes; put aside. Cook, turning once, until brown and caramelized, about 5 minutes per side, with plantain halves cut-side down. Allow to cool before slicing one of the plantain pieces in half lengthwise to produce three strips. Remove from the equation.

4. In the small bowl, combine the beans and 2 tablespoons of the Bar-BQ Sauce. Squish the beans with your hands until they are broken down enough to hold together but not fully paste-like. Remove from the equation. 5. Place the flank steak on a chopping board, with the short end facing you. Slice the steak in half horizontally starting on one long side, leaving 2 inches on the other long side uncut to keep the top and bottom of the steak together. Open the steak like a book and cut it into one huge chunk. Using the meat mallet, pound the steak to an equal thickness of approximately 1/2 inch. Season a meat on both sides with the seasoning. 6. Place the steak vertically in front of you on the cutting board, with the short ends at the top and bottom. Make a uniform layer of rice on top of the meat. Place one plantain strip vertically on the steak, starting 1/3 of the way in from the left side. Line up 4 scallions next to it, then 1/3 of the peppers and 1/3 of the beans, moving right. Starting with a plantain strip and finishing with beans, repeat two more times with the other ingredients. Roll a steak around the filling like a jelly roll, starting at one of the long ends. Close the ring with kitchen twine at 1-inch intervals around the perimeter. To secure the meat, tie another piece of rope lengthwise across it. Brush the remaining 1 tbsp oil all over the meat. 7. Brush the grill grates lightly with oil. Grill the steak for about 10 minutes on the direct-heat side of the grill to brown all four sides. Close the grill and move the steak to the indirect-heat side. Grill for 30 minutes, rotating occasionally, or until a thermometer reads 115°F in the center for a steak that is well done on the outside and medium rare in the inside. During a last 5 minutes of cooking, baste with the remaining 1/4 cup of Bar-B-Q Sauce; transfer steak to cutting board and allow rest 15 minutes. 8. Untie the steak and cut it into 6 thick slices with a little bias. On the side, serve with additional Bar-B-Q Sauce.

456. SLOW COOKER ROPA VIEJA (CUBAN

SHREDDED BEEF STEW) Prep Time 10 minutes Cook Time 8 hours

Ingredients 1 tbsp olive oil 2 1/2 – 3 lb flanks steak 1 tsp Adobo season 2 tbsp sofrito 1 tsp Sazon season 1 tsp dried oregano 1 tsp cumin 8 ounces tomato sauce 1/4 cup of dry red wine optional 1 cup of low sodium beef broth or stock 2 dried bay leaves 1 cube beef bouillon 2 tbsp pimento-stuffed olives 2 tbsp fresh cilantro, chopped optional 1/3 cup of jarred roasted red peppers, sliced salt and pepper, as need

Instructions Slow Cooker Instructions 1. 1 teaspoon of adobo spice on the beef 2. Drizzle the olive oil into a pan set over medium-high heat. Sear a beef for 2-3 minutes on all sides, or until it is browned. Remove a steak from the pan and place it on a plate. 3. In the slow cooker insert, combine the sofrito, sazon, oregano, cumin, tomato sauce, red wine, beef broth, bay leaves, beef bouillon, and olives. Mix everything together.

4. Pour the liquid over the roast. 5. Cook the roast for 8 hours on low or 4 hours on high. Pull the roast out of the sauce when it's done and shred it with two forks. 6. Remove the bay leaves from the dish. In a separate bowl, combine the sliced roasted red peppers and cilantro. 7. Return the shredded beef to the sauce. Taste for seasoning and season with salt if necessary. Serve immediately. 8. Instructions for using the Instant Pot

9. 1 teaspoon of adobo spice on the beef 10. Drizzle a olive oil into the Instant Pot on the "Saute" setting. Sear a beef for 2-3 minutes on all sides, or until it is browned. 11. In the IP, combine the sofrito, sazon, oregano, cumin, and tomato sauce with the meat. To combine, stir everything together. 12. In the IP, combine the red wine, beef broth, bay leaves, beef bouillon, and olives. 13. Place a top on the instant pot and secure it. Set the timer for 35 minutes on manual/high. 14. Allow the instant pot pressure to naturally relax for 15-20 minutes after the timer goes off. 15. Remove the cover and use two forks to shred the meat. Toss the shredded meat, chopped red peppers, and cilantro into the sauce again. Seasons to taste and make any necessary adjustments. Serve immediately.

457. PUERTO RICAN PORK SANDWICH WITH PICADILLO SALSA AND FRIED PLANTAINS INGREDIENTS 1 Pork Tenderloin 1 tbsp olive oil

1 ripe plantain 2 cups of vegetable oil 1/2 cup of mayonnaise 1/2 tsp chili powder 1/2 tsp Ground Cumin 4 Kings Hawaiian Sweet Hamburger Buns 1 tsp cinnamon 1/2 tsp allspice 2 tsp kosher salt 1 tsp smoked hot paprika 1 tbsp Brown sugar 2 tsp garlic powder 2 tbsp diced roasted red peppers 2 tbsp diced garlic stuffed olives 1 tbsp capers 2 tbsp chopped golden raisins 1 1/2 tsp hot sauce 1 tbsp olive oil

PREPARATION 1. 2. 3. 4. 5. 6. 7. 8.

Preheat the oven to 400 degrees Fahrenheit. To prepare a spice rub, combine the cinnamon and brown sugar. Trim the pork tenderloin of any extra fat. Rub the spice all over the pork tenderloin. On the stovetop, heat an oven-safe skillet. 1 tbsp extra virgin olive oil Sear the pork tenderloin on all sides. Bake for 18-20 minutes, or until internal temperature reaches 145 degrees. 9. Allow 5 minutes for resting. 10. Make picadillo salsa while the meat is baking. In the mixing bowl, combine red peppers and olive oil for salsa and leave aside. 11. In a pan, heat 2 cups vegetable oil over medium-high heat. 12. Plantain should be peeled and split in half horizontally. Each half should be cut into four thin vertical slices. 13. Plantain slices should be fried till golden brown. Drain a oil

on a paper towel and season with salt. 14. Combine mayonnaise, chili powder, and cumin in a mixing bowl. 15. Pork tenderloin, thinly sliced 16. Sandwich roll that has been toasted 17. 14 of the sliced pork should go on the bottom of each bun. 18. 2 fried plantain slices on top of pork 19. 2 tbsp salsa on top of plantain 20. Serve with 1 tablespoon seasoned mayonnaise on top of each bun.

458. EMPANADAS - (PUERTO RICAN STYLE) Ready 30 minutes

INGREDIENTS 1/2 lbs Ground beef 1 Tbsp Olive oil 2 Tbsp Sofrito 1 Packet Sazon w coriander and annatto 1/4 Cup of Goya tomato sauce 1 Tsp Minced garlic 1/2 Diced onion 6 Stuffed pimento olives diced 1/8 Tsp Black pepper 1/2 Tsp Dried oregano 1/2 Cup of Mexican blend cheese 1 Package Goya discos ; Frozen turnover dough 1 Cup of Corn oil / Peanut oil ; For frying 1 Egg ; Sealing dough

INSTRUCTIONS 1. Heat the oil in a pan over medium heat. Cook, stirring constantly, until the ground beef is sizzling and half-browned. 2. Combine the remaining ingredients in a mixing bowl (except cheese,

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egg, discos and frying oil). Reduce to the low heat and continue to cook for 10-15 minutes, or until the mixture thickens. Spoon about 1 tbsp of the mixture into the centre of the thawed Goya discos, top with a sprinkling of cheese, fold over and wet the edges with the egg, and seal with a fork. In a deep sauce pan over medium heat, heat 2 1/2 inches of oil. Empanadas should be cooked in batches and turned until lightly browned on both sides. Drain on paper towels and savor one of my all-time favorite meals!

459. MOFONGO WITH CARIBBEAN VEGETABLE STEW Prep Time: 25 minutes Cook Time: 21 minutes Total Time: 40 minutes

INGREDIENTS Sofrito: ½ large green bell pepper, sliced ¼ large onion, sliced 2 garlic cloves, minced ¼ cup of cilantro, fresh 1 tsp extra virgin olive oil 1 small red chili 1 tsp annatto, ground

Stew: 1 tsp extra virgin olive oil ½ large green bell pepper, coarsely chopped ¾ large onion, coarsely chopped 1 small summer squash (yellow or green) 1 can fire roasted tomatoes, with juice

½ cup of tomato sauce 1 (15-ounce) can kidney beans, rinsed, drained Pinch sea salt

Mofongo: 4 plantains, green 3 tbsp extra virgin olive oil 1 tsp adobo salt seasoning (buy prepared, or mix equal parts salt, paprika, black pepper, oregano, cumin, onion powder, garlic powder, and chili powder) 2 garlic cloves, minced

INSTRUCTIONS 1. Place all of the ingredients for the sofrito in a food processor or chopper and pulse until finely chopped but not liquefied. Alternatively, finely chop by hand. 2. In a large skillet or saucepan, heat 1 tablespoon olive oil. Sauté for 3 minutes with the sofrito. 3. Sauté for a further 8 minutes with the bell pepper, onion, and squash. 4. Combine the tomatoes, tomato sauce, and beans in a large mixing bowl. Cover and continue to cooks for another 5-10 minutes. As required, season with salt. 5. Prepare mofongo while the stew is simmering. 6. Plantains can be peeled by splitting the peels and peeling off the skin (plantains aren't as easy to peel as bananas), then sliced. 7. In the large pan, heat 3 tablespoons olive oil until extremely hot. Add sliced plantains to the mix. 8. Cook for about 4-5 minutes, rotating to cook both sides with tongs, until the plantains are dark golden-yellow in color but not brown. 9. Remove the cooked plantains and drain any leftover oil on a dish lined with paper towels. 10. Mash cooked plantains with adobo spice and garlic in a medium mixing bowl until mushy but still chunky. 11. Fill 4 tiny soufflé cups or ramekins halfway with the plantain mixture and firmly pat down. 12. To serve, place the mofongo on a dinner platter and top with

a hearty helping of stew. 13. 4 servings (about 3/4 cup mofongo + 1 1/2 cup stew each serving)

460.BREAKFAST HASH Prep15 minutes Cook20 minutes Ready in: 35 minutes

Ingredients 3 1/2 Tbsp butter, divided 1 medium red bell pepper, chopped 1/2 cup of chopped yellow onion 1 pkg. refrigerated shredded hash brown potatoes 8 oz. choppe cooked ham 6 large egg, lightly beaten to blend whites and yolk Salts and freshly ground black pepper, as need 3/4 cup of shredded cheddar cheese 2 Tbsp chopped parsley

Instructions 1. In a 12-inch cast iron pan (or other heavy pan), melt 3 tablespoons butter over medium-high heat. 2. Sauté for 3 minutes with the bell pepper and onion. 3. Toss the potatoes with the bell pepper combination and spread out into an equal layer, seasoning to taste with salt and pepper. Cook, tossing just periodically, for 6 to 7 minutes, or until the edges begin to brown. 4. Toss in the ham and cook for another 3 minutes, or until the potatoes are cooked. Potatoes should be pushed to one side of the pan. Reduce the heat to a low setting. 5. In the empty half of the skillet, melt the remaining 1/2 tablespoon

butter before pouring in the eggs. Cook and scramble and no longer runny, seasoning with salt and pepper. 6. Toss the mixes together, then add the cheese and toss a few times more. 7. Serve warm, garnished with parsley.

Notes *Most grocery store ham is pre-cooked, so you shouldn't have to prepare it ahead of time. Just look at the label on the package. I prefer to use ham from a ham roast that has been left over or a ham steak. Serve with ketchup or spicy sauce, if preferred.

461.COCO-NUTTY GRAIN FREE GRANOLA PREP TIME5 mins COOK TIME20 mins TOTAL TIME25 mins

INGREDIENTS 3 cups of unsweetened coconut flakes 2 cups of raw nuts roughly chopped (I used 1 cup of raw cashews, 1/2 cup of raw almonds, roughly chopped, 1/4 cup of raw walnuts, 1/4 cup of raw pumpkin seeds) 2 tbsp chia seeds 1 tsp ground cinnamon 5 tbsp coconut oil or butter melted

INSTRUCTIONS 1. Preheat a oven to 250 degrees Fahrenheit and prepare a baking sheet with parchment paper. 2. In a mixing bowl, thoroughly combine all ingredients and spread

evenly on the baking sheet. 3. Bake for 30-40 minutes, rotating halfway through. 4. Remove from a oven and set aside to cool before eating while still crisp.

462.BAKED EGGS IN AVOCADO prep time: 10 MINUTES cook time: 15 MINUTES total time: 25 MINUTES

INGREDIENTS: 3 avocados, halved and seeded 6 large eggs Kosher salts and freshly ground black pepper, as need 2 tbsp chopped fresh chives

DIRECTIONS: 1. Preheat the oven to 425 degrees Fahrenheit. Coat a baking sheet with nonstick spray. 2. Scoop out about two tbsp of avocado flesh, or more as needed, with a spoon, making the small well in the center of each avocado. 3. 1 egg, gently cracked and slid into the well, the yolk intact. Season with salts and pepper as needed with the remaining eggs. 4. Place in a oven for 15-18 minutes. 5. Serve immediately with chives on top, if desired.

463.ULTIMATE GAZPACHO Prep Time: 25 minutes Cook Time: 0 minutes Total Time: 25 minutes

INGREDIENTS 2 ½ pounds ripe red tomatoes 1 small Vidalia or sweet yellow onion , peeled and cut into rough 1″ chunks 1 small cucumber , peeled and seeded 1 medium red bell peppers, cored and seeded ¼ cup of fresh basil leaves, + extra for garnish 1 large garlic clove, peeled ¼ cup of extra-virgin olive oil 2 tbsp sherry vinegar ¾ tsp fine sea salt Freshly ground black pepper

INSTRUCTIONS 1. Place your blender bowl, a medium serving bowl, and a small bowl on the counter to prepare your vegetables. Cut the tomatoes into rough 1′′ chunks after removing the cores. Place about a quarter cup of the juicy tomato seeds in a small bowl (we'll use them as a garnish later). Half of the tomato chunks should go into the blender, while the other half should go into your serving bowl. In a blender, combine all of the onion chunks. 2. Remove about a quarter of the cucumber. Place that piece in the small bowl after finely chopping it. The remaining cucumber should be sliced into rough 1′′ chunks and divided between the blender and the serving bowl. Remove about a quarter of the bell pepper, finely

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chop it, and place it in the small bowl. The remaining bell pepper should be sliced into rough 1′′ chunks and divided between the blender and the serving bowl. Add the basil, garlic, olive oil, vinegar, salts, and about 10 twists of black pepper to the blender. Secure a lid and blend, starting on low and gradually increasing to high speed, for about 2 minutes. Fill the blender halfway with the contents of the serving bowl (the remaining tomato, cucumber, and bell pepper chunks). Place a lid on the blender and blend for 10 to 20 seconds, or until the ingredients are broken up into small pieces. Stop here if you prefer smaller pieces, or blend a little longer if you prefer larger ones. Toss the garnishes in a small bowl with a pinch of salt, stir, and store in the fridge. Allow at least 2 hour, and up to 24 hours, for the soup to chill. Taste before serving and season with more salt (I sometimes add another 14 tsp) and/or black pepper if needed. To serve, divide the soups into small bowls or cups and top with the cucumber and bell pepper that have been set aside. Serve with a light sprinkle of pepper and a few tiny or torn basil leaves on top. Covered and refrigerated leftover servings keep well for 3 to 4 days.

464.OVERNIGHT CHIA SEED PUDDING (VEGAN, GF) Prep:2 mins Total:2 mins

INGREDIENTS ¼ cup of chia seeds 1 cup of almond milk

fresh fruit nuts and seeds sweetener

INSTRUCTIONS 1. Gently combine the chia seeds and almond milk in a medium mixing bowl. Refrigerate overnight after covering with plastic wrap. 2. Mix the chia seed pudding thoroughly in the morning, breaking up any clump. It's normal for it to have clump, but give it a good stir and it'll turn into pudding. 3. Add your favorite fruits, nuts, and seeds on top (I like to use strawberries, blackberries and chopped hazelnuts). If you wants it to be even creamier, add some yogurt. Drizzle maple syrup as needed, if desired.

NOTES If you want to create chia pudding ahead of time, the ideal method is to do so in a large mixing bowl. After it has soaked overnight, give it a good stir in the morning to break up any clumps. Once a pudding has reached the desired consistency, divide it into individual pots for the next few days.

465.BANANA NUT PORRIDGE PREP TIME: 10 mins COOK TIME: 6 mins TOTAL TIME: 16 mins

INGREDIENTS: ½ cup of raw cashews ½ cup of raw almonds ½ cup of raw pecans 1 very ripe banana (makes it easier to digest + adds a little more sweetness) 2 cup of coconut milk 2 tsp cinnamon

dash of sea salt for soaking water

INSTRUCTIONS: 1. Place a nuts in a large mixing bowl and season with salt. Fill the bowl halfway with filtered water, leaving at least 1 inch of space between the nuts and the edge of the bowl. Cover and soak for at least one night. 2. Drain and rinse the nuts two or three times until the water flows clean. 3. In the food processor or high-powered blender, combine the drained nuts. Combine the almonds, banana, coconut milk, and cinnamon in a blender and blend until smooth. 4. Divide everything into bowls and microwave for 40 seconds, or put it everything in a saucepan on the stove and cook for 5 minutes over medium-high heat. 5. If preferred, top with raisins, chopped almonds, and an extra splash of milk.

466.5 MINUTE CREAMY COCONUT OATMEAL WITH MACADAMIA NUTS prep time: 2 MINUTES cook time: 3 MINUTES total time: 5 MINUTES

INGREDIENTS 1 cup of dry quick (instant) oats 1/8 cup of packed brown sugar 1/4 cup of loosely packed dried sweetened coconut flakes 1/4 cup of roughly chopped macadamia nuts Jam and cream for serving (optional... but not really)

INSTRUCTIONS 1. In the small saucepan, bring 1 cup of water to a boil. Remove the pan from the heat and mix in the oats. Mix the sugar, coconut, and

macadamia nuts into the oats (reserving some for topping if preferred). 2. Place in a bowl, top with a tablespoon of jam, and finish with a drizzle of cream. Warm the dish before serving.

467.CREAMY COCONUT & CINNAMON OAT PORRIDGE cook time: 15 MINUTES total time: 15 MINUTES

Ingredients 75g rolled oats (3/4 cup of) 500ml water or 2 cups of (approximately) 25g creamed coconut (or coconut butter) 1 heaped tbsp coconut sugar 1 heaped tsp ground cinnamon

Instructions 1. Put a oats in a pan with the water and measure them out. Increase the heat to a medium setting. To begin, add roughly half of the water (add the rest as required during the cooking period). 2. Stir in the coconut sugar and make sure the porridge doesn't cling to the bottom of the pan. 3. Creamed coconut should be sliced or grated (see my video on what I mean). When heated, this will immediately dissolve. 4. Add the creamed coconut and cinnamon halfway through the cooking process.

5. Mix everything up thoroughly. 6. Stir occasionally and add water as needed. The liquid will be quickly absorb by the oats. 7. After 10 to 15 minutes, your porridge will be ready to consume. I prefer to simmer it for 15 minutes to ensure that the oats are fully cooked. 8. Cooks for 10 minutes, then turn off the heat and return 15 minutes later to consume. 9. If you wants it to be sweeter, add additional coconut sugar. Similarly, if you want extra coconut or cinnamon, simply adjust the ingredients to achieve your ideal porridge.

468.CURRIED LENTIL, TOMATO, AND COCONUT SOUP Ingredients 2tbsp virgin coconut oil or extra-virgin olive oil 1medium onion, finely chopped 2garlic cloves, finely chopped 12½-inch piece ginger, peeled, finely grated 1tbsp medium curry powder (such as S&B) ¼tsp crushed red pepper flakes ¾cup of red lentils 1 14.5-ounce can crushed tomatoes ½cup of finely chopped cilantro, + leaves with tender stems for serving Kosher salt, freshly ground pepper 113.5-ounce can unsweetened coconut milk, shaken well Lime wedges (for serving)

Preparation 1. In the medium saucepan, heat the oil over medium heat. 8–10 minutes, tossing often, until onion is cooked and golden brown. Cook, stirring constantly, until the garlic, ginger, curry powder, and red pepper flakes are fragrant, about 2 minutes. Cook for 1 minute, stirring constantly. Season with pepper and add tomatoes, 12 cup cilantro, a generous pinch of salt, and 212 cups water. Set aside 14 cup of coconut milk for serving, and pour the rest into the pot. Bring to a boils, then lower to a low heat and cook, stirring periodically, for 20–25 minutes. If necessary, season the soup with more salt and pepper. 2. To serve, ladle the soup into bowls. Drizzle with the remaining coconut milk and additional cilantro, if desired. Serve with lime wedges on the side. 3. Make Ahead: You may make the soup (without the toppings) up to 3 days ahead of time. Allow to cool before covering and chilling.

469.FAVORITE BROCCOLI SALAD Prep Time: 20 minutes Cook Time: 0 minutes Total Time: 20 minute

INGREDIENTS Salad 1 pound broccoli florets (from 1 ½ pounds broccoli stalks), thinly sliced and then roughly chopped (see photos) ½ cup of raw sunflower seeds or slivered almonds ½ cup of finely chopped red onion ½ cup of grated sharp cheddar cheese (optional) ⅓ cup of dried cranberries or dried tart cherries, chopped

Honey mustard dressing ⅓ cup of extra-virgin olive oil 2 tbsp apple cider vinegar 1 tbsp Dijon mustard 1 tbsp honey 1 medium clove garlic, pressed or minced ¼ tsp fine sea salt

INSTRUCTIONS 1. To toast the sunflower seeds, pour them into a medium skillet and heat them over medium heat. Cook, stirring frequently (careful, they'll burn! ), for approximately 5 minutes, or until the seeds are golden on the sides. In a large serving bowl, pour the toasted seeds. 2. In a serving bowl, combine the broccoli, onion, cheese, and cranberries. Remove from the equation. 3. Combine all of a dressing ingredients in a 1-cup liquid measuring cup

or small bowl (olive oil, vinegar, mustard, honey, garlic and salt). Whisk until the ingredients are well combined. 4. Pour a dressing over the salad and toss it around until the broccoli is lightly covered. Allowing the salad to marinate for at least 20 minutes, or even overnight in the refrigerator, is highly recommended. 5. To serves, divide the salad into individual bowls. Covered leftovers will keep in the fridge for 3 to 4 days.

470.AVOCADO, WATERMELON & MINT SALAD WITH FETA CHEESE INGREDIENTS 4-5 cups of bite-size watermelon pieces 1 avocado, diced* 1/3 cup of fresh mint leaves, torn or roughly chopped 1/4 of a small red onion, peeled and slivered 1 tbsp olive oil 1 tbsp freshly squeezed lime juice 1/2 tsp kosher 2 ounces of feta cheese, crumbled (½ cup of) Optional for serving: baby arugula, baby spinach, or spring greens

INSTRUCTIONS 1. In the large mixing bowl, combine the watermelon, avocado, mint,

and red onion. Overtop, drizzle or sprinkle the olive oil, lime juice, salt, and pepper, and gently toss to combine. Refrigerate the salad for 30 minutes after covering it with plastic wrap. When ready to serve, top with feta cheese crumbles. 2. Serve over your favorite greens if preferred.

471.CINNAMON APPLE PIE SMOOTHIE Prep Time: 5 minutes Total Time: 5 minutes

INGREDIENTS 3/4 cup of paleo cinnamon baked apples, chilled 1 cup of plain greek style yogurt, regular or dairy free 2/3 cup of milk – plant based or otherwise 6 ice cubes 1/2 tsp cinnamon pinch of sea salts a handful of the best toast maple sesame granola for the top

INSTRUCTIONS 1. In the blender, combine all ingredients except the granola and mix until smooth. 2. Divide between two glasses and serve with spoons and maple sesame granola!

472.ULTIMATE GAZPACHO Prep Time: 25 minutes Cook Time: 0 minutes Total Time: 25 minutes

INGREDIENTS 2 ½ pounds ripe red tomatoes 1 small Vidalia or sweet yellow onion (½ pound), peeled and cut into rough 1″ chunks 1 small cucumber (½ pound), peeled and seeded 1 medium red bell peppers, cored and seeded ¼ cup of fresh basil leaves, + extra for garnish 1 large garlic clove, peeled ¼ cup of extra-virgin olive oil 2 tbsp sherry vinegar ¾ tsp fine sea salt Freshly ground black pepper

INSTRUCTIONS 1. Place your blender bowl, a larger serving bowl, and a small bowl on the counter to prepare your vegetables. Cut the tomatoes into rough 1′ ′ pieces after removing the cores. Place roughly a quarter cup of the juicy tomato seeds in a small bowl (we'll use them as a garnish later). Half of the tomato pieces should go into the blender, while the other half should go into the serving bowl. In a blender, combine all of the onion bits. 2. Remove roughly a quarter of the cucumber. Place that piece in the small bowl after finely chopping it. The remaining cucumber should

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be sliced into rough 1′′ pieces and divided between the blender and the serving bowl. Remove approximately a quarter of the bell pepper, coarsely chop it, and place it in the small bowl. The remaining bell pepper should be sliced into rough 1′′ pieces and divided between the blender and the serving bowl. Add the basil, garlic, olive oil, vinegar, salt, and around 10 twists of black pepper to the blender. Secure the lid and blend, first on low and gradually rising to high speed, for about 2 minutes, or until the mixture is entirely smooth. Fill the blender halfway with the contents of the serving bowl (the leftover tomato, cucumber, and bell pepper pieces). Place the cover on the blender and process for 10 to 20 seconds, or until the ingredients are broken up into small bits. Stop here if you like smaller bits, or blend a bit longer if you like larger ones. Toss the garnishes in a small dish with a touch of salt, whisk, and keep in the fridge. Allow at least 2 hour, and up to 24 hours, for the soup to chill. Taste before serving and season with more salt (I occasionally add another 14 tsp) and/or black pepper if needed. To serve, divide the soup into small dishes or cups and top with the cucumber and bell pepper that have been set aside. Serve with a small sprinkling of pepper and a few small or broken basil leaves on top. Covered and refrigerated leftover portions store nicely for 3 to 4 days.

473.BEST EVER HEALTHY GUACAMOLE Prep Time: 10 minutes Total Time: 10 minutes

Ingredients 2 ripe avocados

2 cloves of fresh garlic 1 lime the pinch or two of sea salt cilantro for garnishing (optional) diced red onion, diced tomato, diced bell pepper (optional)

Instructions 1. Remove a pit from the avocados and discard it. Fill a basin with the green fleshy part. 2. Garlic should be finely chopped or, better yet, pressed using a garlic press. The smaller the garlic bits, the better. 3. Wash and half the lime, then pour the juice over the avocados and garlic in the mixing bowl. 4. Toss in a couple pinches of salt in the mixing basin. 5. With a fork, mash everything together until the avocados are smooth with a few tiny bits. 6. Taste it and, if you thinks it needs a little more character, add another pinch of salt and a short toss. 7. Finish with a sprig of freshs cilantro, and you're done! 8. If preferred, garnish with sliced red onion, chopped fresh tomato, and/or chopped bell pepper.

Notes The ideal time to eat this guacamole is shortly after it's produced. It may be kept in the fridge for up to a few hours before serving in an airtight container.

Nutrition Serving: 1serving | Calories: 168kcal | Carbohydrates: 11g | Protein: 2g | Fat: 15g |Sodium Calcium: 20mg | Iron: 1mg

474.HEALTHY OATMEAL MUFFINS Prep Time: 10 minutes Cook Time: 20 minutes Total Time: 30 minutes

INGREDIENTS 2 ½ cups of old-fashioned oats (1.5 cups of ground, 1 cup of whole) 2 Tbsp old-fashioned oats for muffin tops 2–3 large overripe bananas 2 large eggs, 1/3 cup of honey 3/4 cup of milk (or non-dairy milk) 2 tsp real vanilla 2 tsp baking powder 1/2 tsp baking soda 1/2 tsp salt 1 tsp cinnamon

INSTRUCTIONS 1. To toast the oats, preheat the oven to 325°F. 2. Toast the oats on a baking pan until they are lightly toasted, stirring occasionally (about 4 to 6 minutes). Allow to cool to rooms temperature before serving. (You may skip the toasting step if you're in a hurry, but toasting adds taste!) 3. 1.5 cup of oats, 1 cup of oats, and 2 tablespoons oats 4. Preheat the oven to 350 degrees Fahrenheit for baking the muffins. 5. In a food processor, blend/pulse 1.5 cups of oats until they have a gritty, flour-like consistency. 6. Bananas should be well mashed, with no lumps. Before adding the other wet ingredients, I mash them with my mixer. 7. Combine the eggs, honey, milk, and vanilla extract in a mixing bowl. Toss everything together. 8. Mix wet ingredients with dry ingredients (include ground oats and 1 cup whole oats) until just combined. To soak the oats, let them rest for 10 minutes. 9. Add 1/2 cup of fruit, raisins, or nuts if desired. 10. Scoop into a muffin tray that has been well oiled or has been lined with parchment muffin wrappers (makes 14 muffins). 11. 2 tbsp leftover oats, sprinkled on tops of muffins, lightly

pressed to ensure they stay 12. Preheat oven into 350°F and bake for 20-23 minutes. (When softly pushed, the tops should spring back and a toothpick inserted in the center of a muffin should come out clean.)

475.VIBRANT ORANGE & ARUGULA SALAD Prep Time: 15 minutes Cook Time: 5 minutes Total Time: 20 minutes

INGREDIENTS Salad ¼ cup of sliced almonds 5 to 6 ounces baby arugula 2 orange, peeled and sliced into thin rounds 2 ounces goat cheese, crumbled ¼ cup of thinly sliced and roughly chopped radishe Pinch of grounds cinnamon, to sprinkle on top

Lemon dressing ¼ cup of extra-virgin olive oil 3 tbsp lemon juice 1 ½ tsp honey ¼ tsp salt

INSTRUCTIONS 1. To begin, toast the almonds in a small pan over medium heat, tossing often until aromatic and beginning to turn brown on the edge, approximately 5 minutes (careful, they'll burn!). To cool, place them in a bowl. 2. Arrange the arugula on a big plate or in a big serving bowl. On top, layer the oranges, roasted almonds, goat cheese, and radishes. Using a pinch or two of cinnamon, lightly sprinkle the top. Remove from

the equation. 3. Combine the olive oils, lemon juice, honey, and salt in a small bowl. Toss everything together until it's well combined. Taste, and if it's too tart, add a bit more honey. 4. When ready to serve, sprinkle a light coating of dressing over the salad (you may have some leftover), toss, and serve right away.

476.EASY KETO CREAM OF MUSHROOM SOUP Prep Time: 15 mins Cook Time: 25 mins Total Time: 40 mins

Ingredients 3.5 ounces Butter 3 ounces Leek sliced 4 cloves garlic roughly chopped 1 pound mushrooms quartered 3 tbsp tamari 25 fluid ounces chicken stock 7 ounces Heavy Cream 1 tsp Pepper 1 tbsp Butter optional 4 ounces mushrooms sliced, optional 1 pinch Salt optional

Instructions 1. Place the butter, leek, and garlic in a large saucepan and cook over medium heat.

2. 3. 4. 5. 6.

After the leek has softened, mix in the quartered mushrooms and simmer for another 2 minutes. Simmer for 15-20 minutes after adding the tamari and chicken stock. Remove a pan from the heat and stir in the cream and black pepper. Using an immersion or stick blender, purée all of the ingredients until smooth. Place the butter and salt in a nonstick frying pan over high heat if using the optional ingredients.

7. Sauté the sliced mushrooms for 3-5 minutes, or until they are cooked through. 8. Before serving, divide the soup into dishes and top with the sautéed mushrooms.

Nutrition

Calories: 439kcal | Carbohydrates: 10g | Protein: 8g | Fat: 44g | Saturated Fat: 26g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 11g | Cholesterol: 129mg | Sodium: 1216mg | Potassium: 576mg | Fiber: 4g | Sugar: 2 A: 1800IU | Vitamin C: 9.1mg | Calcium: 50mg | Iron: 1.4mg

477.SUPER GREEN SMOOTHIE BOWL PREP TIME10 minutes TOTAL TIME10 minutes

Ingredients SMOOTHIE 1/4 ripe avocado 2 medium ripe bananas

1 cups of fresh or frozen mixed berries 2 large handfuls spinach (organic when possible) 1 small handful kale (organic when possible // large stems removed) 1 1/2 - 2 cup of unsweetened non-dairy milk (DIY or store-bought will depend on if your berries are frozen) 1 Tbsp flaxseed meal 2 Tbsp salted creamy almond

TOPPINGS Roasted unsalted sunflower seeds Granola Raw or roasted nuts Shredded unsweetened coconut Fresh berries Hemp seeds

Instructions 1. In the blender, combine all of the smoothie ingredients and mix until creamy and smooth. To thin, add additional almond milk (or water). 2. Taste and alter the flavor as required, adding extra ripe banana (or maple syrup) for sweetness, additional spinach for color, or almond milk for smoothness. 3. I put strawberries in the green smoothie, which allowed the green hue to stand out more. I chose darker berries for the purple bowl (raspberries, blackberries, blueberries). 4. Add nut butter for added protein! This also helps to balance out the smoothie's natural sweetness. 5. Divide between two serving dishes (as indicated in the original recipe / modify if batch size changes) and top with chosen toppings! 6. Fresh is best, but leftovers can be stored in jars in the refrigerator for

up to 1-2 days.

478.SOUTHWESTERN ZUCCHINI NOODLE BOWLS PREP TIME15 mins COOK TIME10 mins TOTAL TIME25 mins

Ingredients For the cilantro lime vinaigrette: 1 shallot, minced 2 cups of packed fresh cilantro leaves, stems removed 1 large clove garlic 2 tbsp red wine vinegar 1 tbsp fresh lime juice 1 tsp salt 1/4 tsp black pepper 1/2 cup of olive oil

For the bowls: 2 medium zucchini, spiralized 1 ear corn

14 ounces black beans, rinsed and drained 1 cups of halved grape or cherry tomatoes 1/4 red onion thinly sliced 1 large avocado, sliced 1/4 cup of queso fresco Cilantro, for garnish

Instructions To make the cilantro lime vinaigrette: Combine the shallot, cilantro, garlic, vinegar, lime juice, salt, pepper, and olive oil in a blender or food processor. Blend until completely smooth. Remove from the equation.

To char the corn: Preheat the griddle pan or grill to medium-high. Rub the corn with olive oil and chargrill for 7-10 minutes, or until tender, rotating periodically. Remove from a oven and set aside to cool. Remove the corn kernels with a sharp knife.

To assemble the zucchini noodle bowls: In a large mixing bowl or separate dishes, combine the zucchini noodles. Charred corn, black beans, tomatoes, red onion, avocado slices, and queso fresco are served on top. Toss with a drizzle of cilantro lime vinaigrette. Serve with cilantro as a garnish.

Notes You may chop the corn off the cob and eat it uncooked if you don't want to burn it. If fresh corn is unavailable, defrosted frozen corn can be used.

Nutrition Calories: 528kcal, Carbohydrates: 39g, Protein: 14g, Fat: 28g, Saturated Fat: 4g, Fiber: 14g, Sugar: 6g

479.CRISPY BUTTERFLIED ROAST CHICKEN Ingredients Butterflied Chicken Ingredients One 3½- to 4-pound chicken Kosher salt and freshly ground black pepper About ¼ cup of dry white wine or dry vermouth, if needed ½ lemon, if needed

Romesco Sauce Ingredients 4 garlic cloves, unpeeled 2 large 2 medium tomatoes ¼ cup of + 1 tbsp extra-virgin olive oil Kosher salt 2 thin slices rustic bread (everyabout ¼ inch thick and 5 inches across; about 1½ ounces) ¼ cup of slivered almonds 2 tbsp sherry vinegar ¼ tsp piménton (smoked Spanish paprika) ¼ tsp crushed red pepper flakes

To Make the Chicken Butterfly the bird: Remove the giblets from the chicken, if any are present, over the sink (they are usually tucked into the cavity). All save the liver should be set aside. (Either throw away the liver or save it for another purpose.) Hold the chicken over the sink to drain any remaining fluids. 2. On a chopping board, place the chicken breast side down. Cuts down 1.

3.

4.

5.

6.

one side of the backbone, starting at the neck and cutting through the ribs on all sides, with poultry shears, kitchen scissors, or a sharp knife. Where the thigh joint joins the backbone, you may need to use a bit additional muscle. You may occasionally discover the cartilage that keeps the joint in place and snip straight through it if you twist the shears around. If not, keep going until you've cut all the way through the bone. Rep on the other side of the backbone, resulting in a small strip of backbone. Remove the backbone and giblets from the carcass and cut them into 2-inch chunks. If you have them, that is. Any huge lumps of fat adhering to the underbelly of the bird should be pulled off and discarded. Remove any additional loose skin around the neck. Turn the chicken over so the breast side is facing up. Press firmly on the breastbone with the heels of your palms to gently break it; you may need to puts your entire body weight onto it. The chicken should lie reasonably flat once cracked, with its legs positioned so that the "knees"—the joints between the thighs and drumsticks—face inward, giving the bird a knock-kneed appearance. Reorient them if they've flipped outward. Fold and tuck each wing tip beneath the "shoulder," pushing it up over the top of the breast. Using paper towels, pat the chicken dry all around. Season the chicken: If desired, season the chicken with salt and black pepper. If not pre-salting, season the chicken with salt and black pepper right before roasting. Preheat the oven to 450 degrees Fahrenheit with a rack in the center (425 degrees convection). While the oven heats up, let the chicken remain at room temperature for about 40 minutes. (Because the butterflied bird heats up quickly, this takes less time than a full chicken.) Roast the chicken: Place the backbone and giblets on a heavy-duty rimmed baking sheet or in a shallow roasting pan large enough to contain the bird without crowding or leaving too much room around it before cooking (about 10 by 15 inches). Place a flat roasting rack over them and place the chicken breast side up on the rack. Griddle. Pour around 12 cup of water into the pan if the drippings appear to be turning too brown or scorching during roasting. Continue roast for

another 50 minutes or until the skin is crisp and well browned in places, the juices flow virtually clear on pricking the breast, and an instant-read thermometer inserted into the thigh (without contacting bone) reads 170 degrees. Rest the chicken for 10 to 20 minutes on a chopping board (ideally one with a trough to catch the juices). 7. If you like, make a fast pan sauce: Discard the backbone and giblets and pour any juices from a pan into a small pot. (If there are a lot of browned bits clinging to the roasting pan, pour in the wine or vermouth and scrape them loose with a wooden spoon.) If they still won't come up, melt the drippings in the roasting pan over medium heat.) Bring the juices to a boil in the saucepan, whisking constantly. If the sauce seems flat, add a few drops of lemon juice and season with salt and pepper as needed. 8. Carve the chicken in half by cutting straight through the center of the breastbone. After that, cut each breast half in two and cut each leg into thighs and drumsticks. Every breast should be cut in half crosswise, with the wing assembly connected to the upper section. When you're done, you'll have eight parts. If creating a pan sauce, pour any liquids from the cutting board into it. Drizzle a few tsp of sauce over the chicken (you won't need much; just enough to anoint the flesh) and serve.

To Make the Romesco Sauce 1. Preheat the oven as follows: Preheat the oven to 375 degrees with racks in the lowest and top thirds (350 degrees convection). 2. Vegetables to roast: Using parchment paper, line a rimmed baking sheet. Drizzle 112 tsp olive oil over the garlic, peppers, and tomatoes on the baking pan. Toss in a pinch of salt and toss to coat. Slide the veggies onto the top rack and roast for 40 to 45 minutes, rotating them with tongs once or twice throughout roasting, until black spots appear on the veggies, a tomato have split, and the pepper have begun to collapse. Transfer a peppers to a bowl and cover securely with plastic wrap to steam for 30 minutes, or until cool enough to handle. Allow the tomatoes and garlic to cool on the baking sheet. 3. Meanwhile, toast the bread and almonds: Drizzle around 112 tsp olive oil on all sides of the bread pieces and set immediately on the

top oven rack to toast for approximately 10 minutes, until golden and crisp. Spread a almonds on a small rimmed baking sheet and toast for 10 minutes on the lowest rack, until lightly browned and aromatic. Allow time for the bread and nuts to cool. 4. Peel and seed the peppers: Peel the skin from the peppers over a bowl to catch any fluids. (Refrain from washing them, since this will remove part of the taste.) Remove the stem and core from the flesh of each pepper once it has been peeled, and discard the stem and seeds. (Don't worry about getting rid of every single seed and/or burned part.) Place the peppers in the food processor's bowl. Add any juices that have been collected, straining them if required to remove seeds or skin. 5. Break a toasted bread into bite-sized piece and add it to the food processor to puree the sauce. Remove a garlic cloves from their skins and add them to the pan. Remove the skins from the tomatoes and add them to the food processor as well. Combine the almonds, vinegar, piménton, red pepper flakes, and 34 teaspoon salt in a mixing bowl. Pulse until a coarse purée forms. Add the remaining 14 cup of olive oil while the machine is running; process just long enough to integrate the oil, since overprocessing will make the sauce bitter. Season with salt as needed. Don't be afraid to use the lot of salt in this sauce; it has to be assertive. 6. Warm or at room temperature is OK to serve. The sauce will keep in the refrigerator for at least a week if tightly covered. Before serving, reheat it gently in a saucepan or allow it to cool to room temperature. Refrigeration might dull the tastes, so taste before serving. Add the splash of sherry vinegar and a bit of salt if it tastes flat.

480.SWEET AND SOUR 'BAT' WINGS Prep Time5 mins Cook Time35 mins marinade time6 hrs Total Time40 mins

Ingredients 3/4 cup of pineapple juice 2 tbsp brown sugar 1/4 cup of tomato sauce 2 tbsp Worcestershire sauce 1 tbsp hot sauce optional 1 tsp black food colouring 3 lb whole chicken wings see note 1 1/4 cup of honey 2 tbsp apple cider vinegar

Instructions 1. In a large mixing bowls, whisk together the pineapple juice, brown sugar, tomato sauce, Worcestershire sauce, and black food coloring. Toss in the chicken wings and flip to coat. 2. Marinate for a minimum of 6 hours and up to 24 hours. 3. Preheat a oven to 400 degrees Fahrenheit/200 degrees Celsius. 4. Use parchment paper or a nonstick baking mat to line two baking sheets. 5. Remove the wings from the fridge and arrange them on the baking pans in a single layer. 6. Cook the chicken for 30 minutes in the oven. 7. Combine the honey and apple cider vinegar in a mixing bowl. 8. Take a wings out of the oven and generously coat them with the

honey mixture. 9. Return the pan to the oven for another 10 minutes. 10. Serve in the spookiest dish you can think of.

481.EASY BLACKENED CHICKEN (KETO + LOW CARB) prep time: 5 MINUTES cook time: 10 MINUTES total time: 15 MINUTES

Ingredients Blackened Seasoning 1 tbsp paprika 1 tsp Italian seasoning 1/4 tsp red pepper 1/4 tsp onion powder 1/4 tsp garlic powder 1/4 tsp garlic salt 1/4 tsp pepper

Chicken 1 pound chicken breast

Garlic Butter 1 tbsp butter 1 tsp minced garlic

Instructions 1. Preheat a grill to high (approximtely 400 degrees F). 2. Combine all of the spice ingredients in a small bowl and stir well.

3. To ensure that the chicken cooks at the same rate, slice it into consistent thicknesses. (A video is included with this post.) 4. Make careful to properly coat each side of the chicken with half of the spice mix.

5. Grills for 4-5 minute on each side or until an internal temperature of 165 degrees F is reached. 6. Brush the chicken with garlic butter and serve after it has achieved the right internal temperature.

482.SPICY CHIPOTLE GRILLED CHICKEN INGREDIENTS 1/4 cup of canned chipotle chiles in adobo* 3 tbsp olive oil 2 garlic cloves, pressed 1/2 onion, coarsely chopped 2 tbsp chopped fresh cilantro 1 tbsp paprika 1 tsp ground cumin 1 tsp chili powder 1 tsp salt 1 3 1/2-ib chicken, cut into 8 pieces Nonstick vegetable oil spray

PREPARATION

1. In a food processor, blend chipotles in adobo, olive oil, and garlic cloves until a paste forms. Process the onion, cilantro, paprika, ground cumin, chili powder, and salt until the onion is finely diced. Place 1/4 cup of the chipotle mixture in a small bowl, cover, and chill. In an 11x7x2-inch glass baking dish, arrange the chicken pieces. Cover the chicken pieces with the remaining chipotle mixture. Refrigerate overnight, covered. 2. Using nonstick spray, coat the grill rack. Prepare the grill (medium heat). Grill until chicken is cooked through, about 30 minutes, rotating to a cooler portion of the grill as required to avoid burning and brushing with conserved marinade during the last 5 minutes of cooking. Place a chicken on a serving plate and serve. 3. *Adobo chipotle chilies in a can may be found in various supermarkets, Latin markets, and online at mexgrocer.com.

483.GREEN CHILI CHICKEN RECIPE Prep Time5 minutes Cook Time30 minutes Total Time35 minutes

Ingredients 2-3 boneless skinless chicken breasts 1 1/2 cups of green chili enchilada sauce chili powder garlic salt 1 cup of Monterey jack or Mexican cheese cilantro for garnish

Instructions 1. Preheat the oven to 375 degrees Fahrenheit. 2. Place a chicken in the bottom of a 9x13-inch baking dish that has been sprayed. Garlic salt and chili powder are used to season. 3. Over the chicken, pour the green chili enchilada sauce.

4. Preheat oven into 375°F and bake for 25-30 minutes, or until chicken is cooked through. 5. Sprinkle with shredded cheese and broil for a minute, or until melted.

484.CHICKEN DUMPLINGS RECIPE PREP TIME20 minutes COOK TIME20 minutes TOTAL TIME40 minutes

INGREDIENTS 1 pack dumpling wrappers, round-shaped wrappers water for boiling oil for pan-frying Chinese black vinegar chili oil, optional

HOMEMADE DUMPLING WRAPPERS: 1 cup of all-purpose flour 1/4 cup of water + 1 tsp water extra all-purpose flour for dusting and rolling

FILLING: 8 oz. (226 g) ground chicken thighs 4 oz. (170 g) Napa cabbage, finely sliced 1 tsp grated ginger 1 tbsp chopped scallion 2 tbsp soy sauce 1/2 tsp sesame oil 3 dashes ground white pepper 1 pinch salt

INSTRUCTIONS 1. If you're creating your own dumpling wrappers, combine all-purpose flour and water and knead until the dough is smooth and not sticky. Rest for the 30 minutes after covering it with a moist towel. 2. On a floured board, roll out the dough into a long cylinder. After cutting the cylinders in half, divide each one into 12 little pieces. Dust the rolling pin and form each piece of dough into a 4 inch diameter dumpling wrapper. To make the filling, set up some time. You may omit this step if you use store-bought dumpling wrappers. 3. To make a filling, combine all of the ingredients in a mixing bowl. Mix well with a spoon. 4. Place the piece of the wrapper on your hand and spoon 1 tsp of the filling into the middle of the wrapper to construct the dumplings. Do not overfill the container. Moisten the outer edges of the wrapper by dipping your index finger into a small pot of boiling water. To make a half-moon shape, fold the dumpling in half. In the centre, press and close securely. Arrange the wrapped dumplings on a parchment-lined dish to prevent the dumplings from adhering to the plate's bottom. Rep the previous procedures until all of the filling has been used. 5. Bring the saucepan of water to a rolling boil. Drop the dumplings into the water carefully and cook for a few minutes, or until they float to the top. Scoop them out using a sieve and place them on a platter. Continue in this manner until all of the dumplings have been cooked. 6. Pour some oils into a pan and heat it up. Arrange approximately 8 dumplings in the skillet and pan-fry for 2 to 3 minutes, or until the bottoms are light golden. Flip the dumplings over and pan-fry the other side. Repeat the technique above with extra oil until all of the dumplings are golden brown and crispy. Warm the dumplings with the dipping sauce before serving.

485.LEMON GARLIC & HERB CHICKEN THIGHS

Ingredients 1 1/2-2 lbs boneless, skinless chicken thighs Juice of 2 lemons 3 cloves garlic minced 4 tbsp olive oil or avocado oil 1 tbsp fresh rosemary minced 1 tbsp fresh thyme minced 1 tbsp fresh parsley minced 1 tsp kosher salt 1/2 tsp fresh black pepper

Instructions 1. Combine all marinade ingredient in the medium-large mixing basin. Add a chicken thighs to the bowl and swirl to coat both sides. Refrigerate for at least 30-40 minutes to allow the chicken to marinate. 2. Preheat the grill to 350-400 degrees when the chicken is ready to be grilled. Arrange the chicken thighs on the grill in an equal layer and cook for about 7 minutes. Flip each chicken thigh over with tongs and cook for a further 5-7 minutes, depending on the grill temperature. 3. Temperatures and periods on the grill will vary. Cook the chicken until it reaches a temperature of 165 degrees Fahrenheit. Serve with grilled vegetables or as a salad dressing.

Recipe Notes If you're using dried herbs, you'll only need approximately 1 tsp of each, but fresh herbs are much better. This recipe was written for grilling, but the chicken may also be baked or cooked indoors on a grill or flattop, however cooking times and temperatures may vary. When grilling chicken, it produces a lot of smoke and flame, so I use a water spray bottle to help keep it down.

486.COD WITH GREMOLATA ON SOFT POLENTA PREP TIME:0 hours 20 mins COOK TIME:0 hours 10 mins TOTAL TIME:0 hours 30 mins

Ingredients 15 g dried (wild/mixed) mushrooms, broken into small pieces 900 ml hot chicken or vegetable stock 1 tbsp. olive oil 4 skinless chunky white fish fillets (approx 500g) 75 g butter Lemon juice, as need 150 g quick-cook/1 minute polenta

For the gremolata

2 garlic cloves 40 g walnuts 25 g flat-leaf parsley Finely grated zest 1 lemon

Directions 1. Soak the dry mushrooms in the stock for 10 minutes, or until softened. 2. Make the gremolata in the meantime. Roughly chop the garlic, then combine it with the walnuts and herbs on a cutting board and chop till fine. Scrape the mixture into the mixing bowl and add the lemon zest and a sprinkle of salt. Remove from the equation. 3. In the big frying pan, heat the oil over high heat. Season the fish fillets all over with salt and freshly ground black pepper after patting them dry with kitchen paper. Fry for 6-7 minutes (depending on thickness) until brown and cooked through, flipping midway. Pour 25g butter into the pan with a squeeze of lemon juice and spread it over the fish as it melts. 4. Meanwhile, over medium heat, bring the stock and mushrooms to a boil. With a big balloon whisk, mix in the polenta. Cook for 1-2 minute, whisking constantly. Remove from a fire and whisk in the remaining 50g butter, as well as lots of salt and pepper. Distribute the polenta among four dishes, top with the fish, and finish with the gremolata. Serve the food.

487.EASY SHRIMP SCAMPI AND SPINACH FETTUCCINE PREP TIME 8minutes COOK TIME 12minutes

Ingredients 1 pound fettuccine pasta 1 pound large peeled and deveined shrimp 4 cups of fresh baby spinach 1/4 cup of butter, divided 2 tbsp olive oil 1/4 cup of fine diced shallot 3 tbsp minced garlic (5 cloves) 1/8 tsp crushed red pepper flakes 1 tsp salt 1/2 tsp black pepper 1/4 cup of lemon juice 1/2 cup of dry white wine Salt and black pepper, as need

Preparation 1. 1 In a big saucepan of salted water, cook the pasta. Cook for 6–7 minutes, or until pasta is al dente, stirring occasionally to ensure that the spaghetti does not stick together. Drain the pasta and save 1/2 cup of the cooking liquid. 2. 2 Heat 2 tbsp butter and olive oil in a large nonstick pan over medium heat. Sauté for 3 minutes with the shallots, garlic, and red pepper flakes. 3. 3 Season the shrimp with salt and pepper, then add them to the skillet and cook for 3 minutes. Remove a shrimp from the pan and keep them warm. 4. 4 Stir in the lemon juice and wine while the liquid boils, then add 2 tablespoons butter and stir until melted.

5. 5 Return the shrimp, spinach, cooked fettuccini, and any remaining cooking liquid to the skillet as required to keep the pasta wet. Season to tastes with salt and pepper, if required.

488.CRUNCHY WALNUT-CRUSTED SALMON FILLETS INGREDIENTS 1 1/2 cups of California walnuts 3 tbsp dry breadcrumbs 3 tbsp lemon rind, finely grated 1 1/2 tbsp extra-virgin olive oil 3 tbsp fresh dill, chopped Salt and pepper as need 6 3-ounce salmon fillets, skin on Dijon mustard 2 tbsp fresh lemon juice

PREPARATION 1. In a food processor, roughly chop walnuts. Pulse in the breadcrumbs, lemon rind, olive oil, and dill until the mixture is crumbly. The mixture should be able to cling together. Set aside after seasoning with salt and pepper. 2. Places the salmon fillet skin side down on baking pans lined with parchment paper. Add mustard on the tops of the vegetables. 3. Fill each skillet with 1/3 cup walnut crumb mixture; gently press the crumb mixture into the surface of the fish. Refrigerate for up to 2 hours after wrapping in plastic wrap.

4. Bake for 15 to 20 minutes at 350°F, or until salmon flakes easily with a fork. 1 tsp lemon juice sprinkled on each just before serving.

489.CRISPY HONEY ORANGE GLAZED SALMON PREP:10 MINS COOK:10 MINS TOTAL:20 MINS

INGREDIENTS 1 tbsp olive oil 2 tsp butter, 4 skinless salmon fillets, 1/4 cup of fresh orange juice 3 tbsp honey 2 tbsp low-sodium soy sauce 4 cloves garlic, crushed or minced salt and cracked black pepper, as need 1/2 an orange, sliced to serve

INSTRUCTIONS 1. In a pan or skillet, melt butter (or oil) over medium-high heat. Sear the salmon for 3-4 minutes with the skin side up. Sear for 2 minute on a other side. 2. Pour in the orange juice and reduce to half the original amount . Cook until the garlic is aromatic. Remove the salmon to the pan's edges and toss in the honey and soy sauce until all of the flavors are properly combined. 3. Bring to a boil until the sauce has reduced to a lovely syrup (approximately 30 seconds to 1 minute), then stir the salmon about in the sauce to coat evenly. Once a salmon is cooked to your taste, remove it from the fire. 4. Season to taste with salt and pepper. To serve, drizzle with the sauce.

Serve with rice, noodles, steamed veggies, or a salad for a complete meal.

NOTES •

If you're using the oven-safe pan or skillet, broil (or grill) the salmon in the last 2 minutes of cooking to produce those charred and crispy edges. While a salmon is cooking on the stove, preheat your broiler.

NUTRITION Calories: 349kcal | Carbohydrates: 14g | Proteins: 34g | Fat: 16g | Cholesterol: 108mg | Sodium: 579mg | Potassium: 864mg | Sugar: 13g | Calcium: 26mg | Iron: 1.7mg

490.ITALIAN SALMON WITH TOMATO BASIL SALSA PREP TIME: 5 MIN COOK TIME: 15 MIN TOTAL TIME: 20 MIN

Ingredients 24 oz. wild salmon (or any kind of salmon) 1/2 tsp. oregano 1/2 tsp. dried basil 1/4 tsp. rosemary 1/4 tsp. red pepper flakes 2 tomatoes, chopped 1/4 cup of basil, chopped 2 tbsp. balsamic vinegar 2 tsp. olive oil Salt and pepper

Instructions 1. Preheat the oven to broil. Combine the basil, oregano, rosemary, and

red pepper flakes in a mixing bowl. Using frying spray, coat the fish (or olive oil). Season with salts and pepper, as well as the spice combination. Place on a baking pan coated with foil. 2. Combine the tomatoes, basil, balsamic vinegar, olive oil, salt, and pepper in a mixing bowl. Remove from the equation. 3. Broil for 6-8 minutes. Serve with a tomato basil salsa on top.

491.STUFFED CALAMARI INGREDIENTS 7 OZ. of breadcrumbs 6 of fresh squid 2 TBSP. of parsley, chopped 2 TBSP. of Parmigiano Reggiano DOP, grated 2 of large eggs dry white wine extra-virgin olive oil garlic salt pepper

METHOD 1. Separate a tentacles from the body of the squid to clean it; remove the quill from within the squid and rinse it. Remove any fins and gently rip the squid's crimson skin. Remove the eyes and beak that are stuck between the tentacles and throw them away. Chop the tentacles and heat in a pan with 1 tablespoon oil and 1 garlic clove for 2 minutes; add breadcrumbs and fry for 1 minute. Take off the garlic cloves. 2. Combine all ingredient in the mixing bowl with Parmigiano Reggiano, parsley, eggs, salt, and pepper. Fill the cavity of the cleaned squid with this filler. Toothpicks are used to close the bag. 3. Cook, tossing periodically, in a pan with a sprinkle of olive oil and another garlic clove over medium heat. Add a dash of white wine after 5-6 minutes. Cook for an additional 2-3 minutes. Finish with a sprinkling of chopped parsley once it's been cooked.

492.SKILLET BALSAMIC SKIRT STEAK WITH GARLIC ZUCCHINI, SQUASH AND TOMATOES Ingredients 2 Tbsp olive oil divided 1 medium zucchini, cut into half-moons 1 medium yellow squash, cut into half-moons 1 cup of cherry , halved 3 cloves garlic, minced 1-1/2 pounds skirt steak, trimmed and cut into 4 pieces Kosher salt and freshly cracked pepper 1/2 cup of balsamic vinegar 2 tsp granulated sugar

Instructions 1. 1 tablespoon oil, heated in a large pan over medium-high heat Combine the zucchini and yellow squash in a large mixing bowl. Cook for 5 minutes, or until the veggies are soft and browned in places. Add tomatoes and garlic during the last 2 minutes of cooking. Place in a mixing basin. 2. 1 tbsp. oil, in the same skillet Season steaks with salt and pepper after patting them dry. Cook until browned in a pan, 2 to 3 minutes per side for medium rare. Place on the platter and cover loosely with foil. 3. Remove the fat from the skillet and discard it. Combine the balsamic vinegar, sugar, 1/2 teaspoon kosher salt, and 1/2 teaspoon pepper in a mixing bowl. Cooks, stirring constantly, until the liquid has been reduced by half, about 5 minutes. 4. Slice the meat and serve with the veggies and balsamic glaze on individual plates. 5. Have fun!

493.SUMMER STEAK SALAD WITH GINGER-LIME DRESSING INGREDIENTS Dressing 3 tbsp fish sauce* 2 tbsp sugar 2 tbsp fresh lime juice 2 tbsp water 1 tbsp minced peeled fresh ginger 2 garlic cloves, minced 1 tsp minced red jalapeño chile

Salad 2 tbsp oyster sauce* 1 tbsp medium-dry Sherry 2 tsp tamari soy sauce* 2 garlic cloves, minced 1 tsp (packed) brown sugar 1 1/4 ib New York steak, trimmed, cuts into 2/3-inch cubes 2 bunches watercress, bottom 2 inche discarded, cut into 1-inch lengths 3 cups of mizuna leaves, torn in half if very large (about 1 1/2 ounces) 2 cups of (lightly packed) torn Bibb lettuce leaves (about 6 large) 1 cup of Thai basil leaves, cut into 1/2-inch-wide strips 1/2 12-ounce English hothouse cucumber, halved lengthwise, sliced very thinly on diagonal 12 cherry tomato 2 tbsp vegetable oils 1/2 medium-size red onions, cut into thin wedges 2 shallots, sliced into thin rounds 1/4 medium pineapple, peeled, cored, halved lengthwise, cut crosswise into 1/3-inch-thick slices

PREPARATION For dressing: To combine the ingredients, whisk them together in a small bowl.

For salad: 1. In the medium mixing bowl, combine oyster sauce, Sherry, tamari soy sauce, minced garlic, and brown sugar. Add the steak and mix well. Marinate a steak in the refrigerator for at least 30 minutes and up to 2 hours, stirring periodically. 2. In a large mixing bowl, combine watercress, mizuna, lettuce, basil, cucumber, and tomatoes. Toss in half of the dressing to coat. Arrange the greens combination on a large platter with a rim. 3. In the large nonstick skillet, heat the oil over high heat. Sauté for 30 seconds after adding the onion and shallots. Combine the steak and the marinade in a large mixing bowl. Sauté for about 4 minutes, or until the meat is brown on the exterior but still pink on the inside. Stir in the pineapple pieces until they are completely cooked, about 1 minute more. Spoon the steak combination, along with any pan juices, onto a dish of dressed greens. Serve a salad with the remaining dressing drizzled on top.

494.BEEF AND CABBAGE STIR FRY PREP TIME: 1 HOURS COOK TIME: 15 MIN TOTAL TIME: 1 HOURS, 15 MIN

Ingredients 1/4 cups of low sodium soy sauce (GF if needed) 1/4 cup of rice vinegar 1 tbsp. sesame oil 4 green onions, finely chopped 1.5 tbsp. ginger, minced 1.5 tbsp. brown sugar

2 cloves garlic, minced 2 tsp. Sriracha 1.67 lbs. lean sirloin steak for stir-fries 4 cups of cabbage, chopped or shredded

Instructions 1. Soy sauce, rice vinegar, sesame oil, green onions, ginger, brown sugar, garlic, and chili paste should all be combined in a bowl. Marinate a steak for at least 1 hour in this marinade. Remove the steak from the marinade and set aside until ready to cook. Save the marinade for later. 2. Over high heats, heat a wok or a pan. Cook the beef for 3-4 minutes till cooked through when the pan is hot. 3. Remove a steak from the pan and toss it with the cabbage and steak marinade. Bring to a boils, then reduce to a low heat and simmer until the marinade has largely evaporated and the cabbage is soft. Return a meat to the pan and serve.

495.MEDITERRANEAN PORTOBELLO “STEAKS” Ingredients Mediterranean Portobello's 2 tbsp Magical Oil 1/4 cup of Vegetable Broth 2 tbsp Balsamic Vinegar 1 tbsp Fresh Minced Garlic 1 tbsp Rosemary 1 tsp Tarragon 1 tbsp Basil 1 tbsp Thyme 1 tsp Oregano 4 Portobello Mushroom Caps Salt

Directions Mediterranean Portobello's 1. Start by removing the mushroom caps' stems and discarding them. 2. In the mixing bowl, combine all of the ingredients except the oil. 3. Allow 10 minutes for the mushrooms to marinate in the marinade, stirring occasionally. 4. Heat the oil in a sauce pan over medium heat. When the oil is heated, add the mushrooms, gills down, to the pan. Cover and pour the remaining liquid into the pan. 5. Cook for 12 minutes before turning off the heat. Mushrooms should be slightly wilted before serving. 6. Enjoy on a burger, over rice, in a salad, or by itself.

496.STEAK AND VEGGIES WITH ZESTY CHIMICHURRI Active Time 10 Mins Total Time 20 Mins

Ingredients 1 1/4 ib Yukon Gold potatoes, cut into wedges Cooking spray 4 (4-oz.) beef tenderloin fillets 1 tsp kosher salt, divided 1 tsp black pepper, divided 1 pound yellow squash, cut diagonally into (1/4-in.-thick) slices (about 3 cups of) 2 cup of loosely packed fresh cilantro leaves 1 1/2 tbsp chopped garlic 1/4 cup of olive oil

How to Make It 1. Preheat a grill to a medium temperature (350°F to 400°F).

2. Cover potatoes securely with plastic wrap in a microwave-safe dish. Using plastic, cut a 1/2-inch incision. Microwave on HIGH for 6 minutes. Spray the grill grate with nonstick cooking spray. Cook 5 minutes or until tender and nicely marked, rotating after 3 minutes on the grill (skewer if required). 3. Coat the fillets with cooking spray and season with 1/4 teaspoon salt and 1/4 teaspoon pepper. Place a fillets on the grill and cook for 3 to 5 minutes on each side, or until done to your liking. Remove a fillets from the pan and cover to keep them warm. 4. Coat the squash in cooking spray and season with 1/4 teaspoon salt and 1/4 teaspoon pepper. Grill the squash for 3 minutes, or until tender and faintly browned.

5. IN A FOOD PROCESSOR, PULSE THE REMAINING 1/2 TEASPOON SALT, 1/2 TEASPOON PEPPER, CILANTRO, AND GARLIC UNTIL FINELY CHOPPED. ADD THE OIL AND PROCESS FOR 30 SECONDS, OR UNTIL COMPLETELY SMOOTH. WITH THE POTATOES, FILLETS, AND SQUASH, SERVE THE CILANTRO COMBINATION.

497.MEDITERRANEAN PORK CHOPS PREP TIME 10 min TOTAL TIME 25 min

Ingredients 3 tbsp olive oil , divided 1 tbsp red-wine vinegar 1 tsp honey 1/2 tsp Dijon mustard 2 bone-in pork chops , about 225 g each 1/2 tsp salt 6 Campari tomatoes , halved 2 large shallots , thinly sliced 1 garlic clove , smashed 1/4 cup of kalamata olives , pitted 3 tbsp finely chopped parsley 4 cups of spring mix

Instructions 1. In the large mixing bowl, combine 2 tablespoons oil, vinegar, honey, and Dijon mustard. Remove from the equation. 2. Season a pork chop on both sides with salt. Season with salt and pepper. Over medium-high heat, heat a large nonstick frying pan. Chops with the remaining 1 tbsp oil. 3 to 4 minute per side . Place the chops on serving dishes and cover to keep warm. 3. In a large skillet, combine the tomatoes, shallots, garlic, and olives. Cook for 3 to 5 minutes, or until tomatoes begin to soften, lowering heat if necessary. 1 tbsp vinaigrette, whisked in 4. Pour the sauce over the chops and top with parsley. Toss the spring mix with the remaining vinaigrette to coat. Serve with pork chops as a dipping sauce.

498.CARAMELIZED ONION & BACON SMOTHERED PORK CHOPS Prep Time10 minutes

Cook Time45 minutes Total Time55 minutes

Ingredients 6 slices bacon chopped 2 small onions thinly sliced 1/4 tsp salt 1/4 pepper 4 bone-in pork chops 1 inch thick Salt and pepper as need 1/2 cup of chicken broth 1/4 cup of heavy cream

Instructions 1.

2.

3.

4.

5.

Cook bacon in a large saute skillet over medium heat until crisp. Remove the bacon to a bowl with a slotted spoon, reserving the bacon grease. Season a onions with salts and pepper and add them to the bacon oil. Cook for 15 to 20 minutes, turning frequently, until onions are tender and golden brown. In the mixing bowl, combine the onions and bacon. Salt and pepper the pork chops and turn the heat up to medium high. Add a chops to the pan and cook for 3 minutes on the first side. Then flip the chops over and decrease the heat to medium, cooking until the internal temperature reaches 135 degrees Fahrenheit, about 7 to 10 minutes more. Transfer to the serving plate and cover with foil. Scrape up any browned pieces from the bottom of the pan and add broth. 2 or 3 minutes later, add the cream and continue to cook until the sauce has thickened. Stir the onions and bacon back into the pan. Serve the pork chops with the onion and bacon mixture on top.

Nutrition Serving: 1pork

chop | Calories: 352kcal | Carbohydrates: 6.3g | Protein: 36.98g | Fat: 18.23g | Cholesterol:

499.BIBIMBAP Ingredients Bowls ½ English cucumber, thinly sliced ½ tsp rice vinegar 1¼ tsp sesame oil, divided 1 cup of fresh mung bean sprouts 1 cup of shredded carrots 4 cups of baby spinach ½ tsp tamari 2 cups of cooked short-grain white rice 2 fried eggs, or 1 cup of cubed baked tofu 4 ounces sautéed shiitake mushrooms, optional 1 recipe Gochujang sauce Sesame seeds Sea salt Kimchi, optional, for serving Chopped scallions, optional, for serving

Instructions 1. Toss the cucumber slices with 12 tsp rice vinegar, 14 tsp sesame oil, and a teaspoon of salt in a small dish. Remove from the equation. 2. A small saucepan of water should be brought to a boil. Cook for 1

minute after adding the bean sprouts. Drain the water and set it aside. 3. In a medium pan, heat 12 tsp sesame oil over medium heat. With a touch of salt, toss in the carrots. Cooks for 1 to 2 minutes, stirring occasionally, until slightly softened, then remove from the pan and put aside. In the same skillet, heat 12 tsp sesame oil and add the spinach and tamari. Cook for 30 seconds, stirring occasionally, or until the spinach is barely wilted. Remove a spinach from the pan and squeeze off any extra liquid. 4. Arrange the rice, cucumber slices, bean sprouts, carrots, and spinach in the bowls. Serve with a fried egg or baked tofu as a topping. If using, add the mushrooms. Drizzle the gochujang sauce over a top and sprinkle with sesame seeds. If preferred, serve with kimchi and scallions on the side, as well as the remaining gochujang sauce.

500.ROASTED BROCCOLI

Prep Time: 5 mins Cook Time: 20 mins Total Time: 25 mins

Ingredients 12 ounces broccoli florets Extra-virgin olive oil, for drizzling Sea salt and freshly ground black pepper Meyer lemons, halved, optional Red pepper flakes, optional

Instructions 1. Preheat oven into 400 degrees Fahrenheit and line a baking sheet with parchment paper. 2. Toss the broccoli florets and lemon halves with the olive oil, salt, and pepper, then lay them out equally on a baking sheet. 3. Roast for 15 to 22 minutes. If desired, top with red pepper flakes.

501.2-MINUTE CREAMY AVOCADO DIP PREP TIME: 5 minutes TOTAL TIME: 5 minutes

INGREDIENTS 1 avocado 1/4 cup of plain Greek yogurt

a squeeze of lime juice (as need) a pinch of garlic powder (as need) 1/4 tsp salt (more as need)

INSTRUCTIONS 1. Avocado should be mashed. 2. Combine the yogurt, lime juice, garlic powder, and salt in a mixing bowl. As needed, make adjustments. FINALLY! It's over in two minutes.

CONCLUSION