Simple Root Vegetable & Spinach Dal

(4-6 servings)

︾

2 cup red lentils
3 cups low-sodium vegetable stock or water
1 can full fat coconut milk
3 T olive oil
¼ chopped onion
1 tsp ground cumin
1 tsp coriander
1 tsp ginger
½ tsp mustard
½ tsp cardamom
¼ tsp black pepper
½ tsp ground cinnamon
2 tsp ground turmeric
1 tsp salt
4 cups raw spinach, chard or kale
2 cup diced butternut squash or sweet potato

Directions

1. Rinse lentils well with a mesh strainer.
2. Dice butternut squash and roast in olive oil and sea salt in a 400 degree oven for about 20 minutes until tender.
3. In a large soup pot, saute chopped onions and garlic over medium heat for about 5 minutes.
4. Add lentils and spices, vegetable stock and coconut milk.
5. Bring to a boil and then simmer.
6. Add butternut squash and spinach and cook until until most of the liquid has absorbed and lentils have softened.

*This is best reheated by adding some additional liquid on a stovetop.

Zucchini Noodle Lasagna

(12 servings)

︾

For the “ricotta”:
3 c raw cashews, soaked for 15 minutes in warm water (removed from water before processing)
½ c water
2 T nutritional yeast
½ c fresh basil
2 tsp dried oregano
2 T fresh lemon juice
1 T olive oil
Salt and pepper to taste

For the sauce:
3 T olive oil
⅓ c gluten-free flour blend
3 c unsweetened almond milk
2 tsp cider vinegar
1 garlic clove, chopped
3 c frozen spinach (thawed and moisture taken out)
2 c ground turkey or 1 package extra firm tofu crumbled
Salt and pepper to taste

3 large zucchini, thinly sliced

Directions

1. Add olive oil, garlic and onion to a large soup pot and saute for approx. 8 minutes on low heat.
2. Add spices and mix to coat.
3. Add broth and vegetables. Bring to a boil and then simmer for approx. 20 minutes until vegetables are tender.
4. Add coconut milk and hand blend until smooth.
5. Add salt and pepper to taste.

Enjoy with cubed avocado and a generous sprinkle of pumpkin seeds for protein!

Breakfast Nourish Bar

(10 bars)

︾

1 ½ c rolled oats
½ c favorite nuts, chopped (try cashews, pecans and walnuts)
1 c dates, soaked in warm water
2 T chia seeds
2 T sunflower seeds
2 T flax seed, ground
2 T hemp seeds
⅛ c maple syrup
¼ c nut butter (try almond or cashew)

Directions

1. Chop and lightly toast nuts.
2. Process dates in a small food processor until a thick paste forms.
3. Mix oats, nuts and dates in a bowl.
4. Add the maple syrup and nut butter. Combine all ingredients in the bowl using your hands.
5. Transfer to an 8x8 dish lined with parchment paper. Form into a square and press down firmly.
6. Chill for 15-20 minutes in the fridge before cutting.

Keep in the freezer and take out for an easy grab n’ go breakfast. These are great for kids, too! Consider eating with a bowl of fresh berries and/or a bowl of leftover veggies to round out your meal.

Broccoli Squash Soup

(6 servings)

︾

3 T olive oil
3 cloves garlic, minced
1 T ground ginger
1 T curry powder (can substitute 1T turmeric and ¼ tsp black pepper if avoiding nightshades)
1 onion, chopped
2 c chopped broccoli
2 c cubed butternut squash
2 carrots, chopped
4 cups low-sodium vegetable broth
1 can coconut milk
Salt and pepper to taste
Avocado and pumpkin seeds for garnish

Directions

1. Add olive oil, garlic and onion to a large soup pot and saute for approx. 8 minutes on low heat.
2. Add spices and mix to coat.
3. Add broth and vegetables. Bring to a boil and then simmer for approx. 20 minutes until vegetables are tender.
4. Add coconut milk and hand blend until smooth.
5. Add salt and pepper to taste.

Enjoy with cubed avocado and a generous sprinkle of pumpkin seeds for protein!

Kale, Pear and Pomegranate Salad with Hazelnuts

(4 servings)

︾

Dressing Ingredients:
¼ c tahini
2 T apple cider vinegar
2 tsp miso
2 tsp maple syrup
Water, as needed to thin dressing
Salt and pepper to taste

Salad Ingredients:
1 bunch of kale, torn into bite-sized pieces
½ c hazelnuts, chopped and toasted
½ c pomegranates
1 pear, cored and cut into thin slices

Directions

1. Add dressing ingredients to a bowl. Whisk to combine.
2. Massage half of the dressing into kale leaves using your hands.
3. Lightly toast hazelnuts.
4. Top kale with hazelnuts, pomegranates and pear.
5. Drizzle more dressing to desired level.

Top with your favorite protein – wild caught salmon, organic chicken or garbanzo beans!

Simple Root Vegetable & Spinach Dal

(4-6 servings)

︾

2 cup red lentils
3 cups low-sodium vegetable stock or water
1 can full fat coconut milk
3 T olive oil
¼ chopped onion
1 tsp ground cumin
1 tsp coriander
1 tsp ginger
½ tsp mustard
½ tsp cardamom
¼ tsp black pepper
½ tsp ground cinnamon
2 tsp ground turmeric
1 tsp salt
4 cups raw spinach, chard or kale
2 cup diced butternut squash or sweet potato

Directions

1. Rinse lentils well with a mesh strainer.
2. Dice butternut squash and roast in olive oil and sea salt in a 400 degree oven for about 20 minutes until tender.
3. In a large soup pot, saute chopped onions and garlic over medium heat for about 5 minutes.
4. Add lentils and spices, vegetable stock and coconut milk.
5. Bring to a boil and then simmer.
6. Add butternut squash and spinach and cook until until most of the liquid has absorbed and lentils have softened.

*This is best reheated by adding some additional liquid on a stovetop.