Basic Needs

Steps:

1. Add all ingredients except water to the blender and blend until smooth. If contents will not blend, add water, in small amounts and blend again, alternately pulsing and stopping the blender to scrape the sides until all ingredients are blended.
2. Serve in bowls, add toppings of your choice

Optional toppings:

Granola, Nuts, Chocolate, Fresh berries, Shredded coconut

Ingredients:

• 2 eggs
• 1/2 cup melted coconut oil or olive oil cake
• 1/3 cup honey or maple syrup
• 1/4 cup milk or Greek yogurt
• 1 teaspoon vanilla extract
• 1 cup mashed ripe bananas about 2-3 medium bananas
• 1 3/4 cups white whole wheat flour or regular whole wheat flour or plain all purpose flour
• 1/2 teaspoon ground cinnamon, optional
• 1 teaspoon baking soda
• 1/2 teaspoon salt
• 1/2 cup dark chocolate chips or chopped walnuts, raisins, optional

Steps: 

1. Preheat oven to 325 degrees. Grease a 9x5 inch loaf pan and set aside. 
2. In a medium bowl, whisk the flour, cinnamon, baking soda, and salt. Set aside. 
3. In a large bowl, beat eggs, honey, milk or yogurt, and vanilla for 2 minutes. Stir in the bananas, flour mixture, and chocolate chips (or any other add-ins of choice). 
4. Pour batter into a greased pan, sprinkle with some more cinnamon, raw sugar, or banana slices (optional). Bake for 50-55 minutes or until a toothpick inserted comes out clean. Cool for 10 minutes, slice, and enjoy! 

Notes: To make the bread gluten free: Use gluten free flour. For dairy-free/vegan: use almond milk and flax eggs and maple syrup. Trader Joe's has white whole wheat flour that is also great in this bread. 

Check out our cooking video with Uli Duenaz for step-by-step directions on baking a healthy moist banana bread.

Equipment Needed: Mason jar or stemless glass, measuring cups, 

Ingredients:

• 1 cup sliced strawberries
• ¼ cup blueberries
• ¾ cup flax granola
• ½ cup non-dairy vanilla yogurt
• 1/3 cup almond milk whipped cream
• ¾ tbsp chia seeds

Directions:

1. Choose your parfait vessel – I recommend a stemless wine glass or mason jar
2. Pour a layer of granola into the glass (approximately 1 inch)
3. Add ½ cup sliced strawberries and 1/8 cup blueberries to glass
4. Cover granola and berries with several tablespoons of non-dairy vanilla yogurt
5. Add a spiral of almond milk whipped cream 
6. Pour another layer of granola on top of the yogurt
7. Add more berries to glass
8. Cover granola and berries with several tablespoons of non-dairy vanilla yogurt
9. Add a spiral of almond milk whipped cream
10. Scatter remaining berries and granola on top
11. Sprinkle with chia seeds

Check out our cooking video with Misha Arnold for step-by-step directions on how to prepare Berry and Cream Parfait.

Breakfast Smoothies

Equipment needed: Large pot, measuring cups and spoons, cutting board, knife

Ingredients:

• 2 - 15 ounce cans of chickpeas
• 1 1/2 cups water

For Chana Masala Gravy: 

• 2 tbsp oil
• 1 bay leaf
• 1 inch cinnamon stick
• 2 garlic cloves
• 1 1/2 cups white or yellow onion
• 1 green chili
• 3/4 to 1tbsp ginger garlic paste or 1/2 tbsp each finely chopped
• 1 1/2 cup tomato
• 3/4 tsp salt
• 1/4 tsp turmeric
• 1 1/2 tsp Kashmiri red chili powder
• 1 tsp garam masala
• 2 tsp coriander powder
• 1/2 tsp cumin powder (optional)
• 1 tsp fenugreek leaves (optional)
• 1/4 tsp dried mango powder (optional)
• 2 tbsp cilantro finely chopped

Steps:

1. Heat large pot with oil. When oil is warm, add whole spices cinnamon, clove, cardamoms, and bay leaf. 
2. When they begin to sizzle, add onion and saute until golden. Add ginger garlic paste, cook another minute without burning. 
3. Add tomatoes and salt. Let cook until mushy, pulpy and thick. 
4. Add red chili powder, turmeric, garam masala, coriander powder, and cumin. Saute 3-4 minutes. 
5. If you would like a smooth curry, remove bay leaf and cinnamon, the add to a blender. 
6. Drain and rinse chickpeas, add to curry with water. Mix well, then cover and let simmer for 15 minutes.
7. Once the thickened, add fenugreek and mango powder. 
8. Garnish with cilantro and/or lemon juice and serve. 

Check out our cooking video with Prerana Kharat and Mad Bolander for step-by-step directions on how to prepare Chana Masala.

Ingredients: 

• 3 large slices of bread (slices should have plenty of surface area)
• 1 ripe medium-sized avocado
• 1 tub of hummus

Additional toppings:

• 1 baby cucumber
• 1 large mushroom
• 1 small radish
• 1 green onion
• 1 small bell pepper
• 5 grape tomatoes
• 1/4 yellow onion
• Handful of fresh basil leaves
• Handful of fresh spinach
• Handful of micro greens
• Handful of alfalfa sprouts
• 1/4 tsp poppy seeds
• 1/8 cayenne pepper
• 1/8 tsp black pepper

Steps: 

1. Thoroughly rinse all fresh veggies. Set aside micro greens and/or alfalfa sprouts (they do not need to be cut).
2. Chop other veggies individually and set aside. Chopping instructions:
   • Cucumber and radish: slice horizontally into thin circles
   • Mushroom and tomatoes: slice vertically, each into 3 segments
   • Bell pepper: remove center and slice into strips
   • Yellow onion: dice into small cubes
   • Green onion and cilantro: chop into fine segments
   • Spinach and basil: remove stems
   • Avocado: slice into 1/4 inch strips, peel outer shell, and remove pit
3. Once veggies are chopped and sorted, toast bread slices until slightly golden brown. The ingredients will be layered on top of toast. 

Garden-Fresh Avocado Toast: 

1. Mash avocado slices until they lose their shape. Consistency should be lumpy. 
2. Spread mashed avocado on toast to coat the surface. 
3. Add thin layer of hummus on top of avocado. 
4. Lay basil leaves flat on top of hummus, gently press until they stick. 
5. Layer cucumber slices over basil leaves. 
6. Place tomato slices on top of cucumber slices. 
7. Sprinkle with poppy seeds. 
8. Garnish with mirco greens. 

Hot and Zesty Avocado Toast

1. Spread thin layer of hummus on toast to coat the surface. 
2. Lay basil leaves flat on top of hummus, gently press until they stick. 
3. Layer radish slices over basil leaves. 
4. Place avocado slices on top of spinach leaves. 
5. Scatter chopped cilantro, yellow onion, and green onion on top of avocado. 
6. Sprinkle with cayenne pepper and black pepper. 

Happy Face Avocado Toast

1. Face - spread thin layer of hummus on toast to coat the surface. 
2. Eyes - place 2 slices of baby cucumber on upper part of toast. 
3. Pupils - place 2 halved baby tomatoes on each cucumber slice. 
4. Nose - place 1 mushroom slice in center of toast. 
5. Mouth - place curved bell pepper slices in semi-circle under mushroom. 
6. Ears - position 1 slice of avocado on each side of toast, curved end facing out. 
7. Hair - use alfalfa sprouts to give the face your favorite hairstyle.
8. Freckles - lightly sprinkle poppy seeds on each side of the mushroom. 

Pro Tips: 

• Substitute, omit, or add any toppings. 
• Chop and prepare veggies before toasting bread for maximum freshness. 
• Layer dry veggies before tomato to avoid soggy bread. 
• Use leftover veggies in a stir fry for dinner! 

Check out our cooking video with Misha Arnold for step-by-step directions on how to prepare fancy avocado toast.

Equipment needed: stock pot, colander, measuring spoons

Ingredients:

• 1 Green Onion
• 1 Package of Pasta Noodles, your preference
• 1 tbs Soy Sauce
• 1 tbs Oyster Sauce
• 1 tbs Butter
• 3 tbs garlic

Steps:

1. Boil noodles in a pot of water to your preferred taste with salt. 
2. Chop green onions finely
3. After the noodles are boiled, cool under cold water, and set aside. 
4. Add butter and garlic to your now empty pasta pot.
5. Sautee for a minutes then add the noodles back. 
6. Stir to unclump the noodles. 
7. Add soy sauce and oyster sauce to the noodles. Add more to preferrence. 
8. Plate noodles and add green onions on top.

Check out our cooking video with Jewelia Fletcher for step-by-step directions on how to prepare Garlic Noodles.

Steps:

1. Begin by coring and chopping tomatoes into 1 inch chunks and placing in the blender.
2. Peel and seed cucumber cutting into chunks and add to the blender.
3. Cut onion and bell pepper into chunks and add to the blender.
4. Add basil, garlic, vinegar, olive oil and salt and pepper to taste.
5. Fasten the lid and blend for 20-30 seconds until the contents start to liquify.
6. Stop and add scooped out chunks of avocado and pulse blender again to desired consistency.
7. Chill for a few hours, serve in bowls, add garnish of fresh basil and enjoy!

Notes: If you prefer a chunky style gazpacho, you can reserve back half of the tomato, cucumber, onion and bell pepper to finely chop and add once the base is blended. You can add cooked and cooled shrimp or pieces of fish for protein and texture.

Gazpacho can be served with bread or crackers, as you would a hot soup. Side dishes might be items such as hard-boiled eggs, cheeses, meat or tofu/tempeh skewers, salad, nuts or any accompaniments of your choosing.

This dish is a favorite in Okinawa, Japan’s southernmost prefecture. A diverse and expansive archipelago, Okinawa (also known as the Ryukyu Islands), has long been at the crossroads of many East Asian cultures and histories. 

The following ingredients are all inexpensive and can be found in most markets. This recipe, adapted from Edamoto Nahomi’s Okinawan Meals (2009) and few others, can be made with sliced pork belly, though I prefer using canned Spam, which is the preferred ingredient among many Okinawan eaters. You can leave out the meat altogether, use more tofu, add another egg, or simply keep it vegetarian. 

Equipment Needed: Knife and skillet 

Ingredients:

• 3-4 goya (AKA Indian bittermelon), about 2 cups when sliced

• 100 grams of sliced pork belly OR 1/2 can of Spam

• 1 container firm tofu

• 1 egg

• 1 medium yellow onion

• Salt

• Pepper

• Vegetable oil (whatever you have)

• Cooked short-grain sticky rice 

Directions:

1. Cut the tofu into 6-8 big squares. Cut onion into slices. Set aside.
2. Cut the goya in half lengthwise and remove the seeds. Slice the goya in quarter inch pieces and place in a bowl of water to soak.
3. Cut the Spam into small cubes, about ½ inch squared (don’t worry too much about the dimensions)
4. In a frying pan or wok, heat a little vegetable oil over medium heat and add the cut Spam. gently turn the Spam so that all sides turn a little brown and crispy. Remove the Spam from the pan and set aside.
5. If necessary, add a little more oil to the pan and fry the onion until translucent. Drain goya and add to pan and cook until tender but still a vibrant green color. Add salt and pepper to taste during this process.
6. Crack an egg or two into the pan and cook with the veggies until thoroughly cooked. 
7. Add the tofu to the pan and fry gently until tofu is slightly browned. Try not to break the tofu too much.
8. Add the cooked Spam back to the pan, heat gently, and serve with cooked short-grain rice.

Check out our cooking video with Dustin Wright for step-by-step directions on how to cook Goyu Champuruu.

Ingredients: 

• 3/4 cup extra virgin olive oil
• 3 tbsp balsamic vinegar
• 1/4 stone ground or Dijon mustard
• 1 clove garlic, minced
• 2 tbsp tamari or soy sauce
• 1 tbsp honey
• juice of 1/4 of a lemon
• salt and pepper to taste

Salad Ingredients:

• Crisp greens like romaine lettuce
• Roasted vegetables (brussel sprouts, sweet potatoes, carrots, red bell pepper, etc.)
• Feta or goat cheese
• Toasted walnuts or pumpkin seeds
• A protein: grilled chicken, steak, hard boiled eggs (optional)
• Add Holly's dressing or any of your choosing

Steps:

1. Start by prepping your vegetables and protein! Slice your onions as thin as you can get. Wash and prep your celery by detaching the stalks from the base and cut off any leafy tops (they are good in a salad!)

2. Prep your garlic by either dicing it as small as you can get it or if you have a microplane grater, grating the cloves into a fine paste.

3. If you plan on using pancetta, cut that up now into small strips or even dice if you can manage it.

4. Put the oil and onion in your skillet, and turn on the heat to medium. Cook and stir the onion until it wilts completely and becomes colored a light gold.

If using pancetta/bacon: add it to the pan and cook until the fat in the meat loses its flat, white color and starts to become translucent. Add the garlic and cook, stirring until fragrant (30ish seconds).

If making this vegan: add your garlic and cook, stirring until fragrant (30ish seconds).

5. Add the tomatoes with their juices, the celery, salt, and pepper(s), and toss thoroughly to coat well. Adjust heat to cook at a steady simmer (small, regular bubbles), and put a cover on the pan. After 15 minutes check the celery, cooking it until it feels tender when prodded with a fork. The longer you cook them, the softer and sweeter they will become.

6. If it starts to get dry or look like its going to burn, add 2-3 tablespoons of liquid at a time (water, extra tomato juice, broth, or wine are all good options). You want it a bit brothy so the polenta has something to soak up.

7. Once the celery is cooking and starting to get nice and soft, get on the polenta. Bring 4 cups of water to a boil in your saucepan.

8. VERY SLOWLY drizzle the cornmeal into the boiling water while whisking continuously to prevent the polenta from becoming lumpy.

This is where having a heavy bottom pan helps, so you can use both your hands for pouring and whisking.

If you don't have a heavy bottom pan, try sprinkling a little of the cornmeal into the water, whisk whisk whisk until that bit is incorporated. Repeat until all cornmeal is in the water.

9. Add salt and turn your heat to low.

10. Continue to whisk until it turns thick. At this point it's easier to switch to a wooden spoon. Stir frequently until it pulls away from the sides of the pan (5-10 minutes). At this point, taste the polenta and put spoonfuls on a plate, let it cool, then taste again.

If it taste cooked, adjust seasonings (more salt? black pepper? garlic powder? all three?). Stir and turn off the heat and cover so it keeps warm while your celery finishes. Note: If it begins to harden before you're ready to eat, whisk in a bit more water and re-heat over low, until it's smooth again.

If it still tastes a little raw, keep cooking and stirring. You can add a little warm water to the polenta to thin it our at this point to help with the cooking.

11. When your celery is cooked to the done-ness that tastes good to you (at least 15 minutes, but I will cook mine 30-45 sometimes -- it only gets more tender and tasty the longer you can cook it) begin to plate!

Scoop equal portions of polenta into bowls, dot with bits of butter.

Top polenta with braised celery -- make sure to get the broth in there.

Sprinkle parmesan over the celery. Eat!

Notes: This is filling and great on its own, but I love to eat it with crusty bread and maybe a simple green salad. Leftover celery is great stirred into fancy scrambled eggs, or pasta or cooked down a bit more to make a fancy toast. Any leftover polenta will firm up a lot, shape it and store into a slice-able loaves and refrigerate. Firm polenta sliced and fried is excellent.

Adapted from Marcella Hazan's Essentials of Italian Cooking and Jeanne Lemlin's Vegetarian Pleasures

Check out our cooking video with Kara Skinner for step-by-step directions on how to prepare Italian Braised Celery and Polenta.

Ingredients:

• 1-2 tbsp olive oil
• 1 onion, diced
• 2 peppers, diced
• 4 garlic cloves, diced
• 1 teaspoon ginger
• 2/3 cup uncooked rice or 1 1/2 cups cooked rice
• 15 oz. black beans, drained and rinsed
• 2 teaspoons salt
• 2 scallions, diced
• 1/4 cup cilantro
• 1/2 - 1 cup kimchi with juices
• 1 tbsp gochujang paste
• 1/2 - 1 cup shredded sharp cheese (sharp cheddar, mozzarella, or a vegan alternative)
• 4 - 6 tortillas

Optional garnish: hot sauce, sour cream, and fresh cilantro

Steps: 

1. If using uncooked rice, add rice with water per cooking instructions and a little salt. Bring to boil, then cover, turn to low heat, and let simmer, covered for 15 minutes. 
2. Dice onion, peppers, scallions, and cilantro. 
3. In a large skillet, add olive oil over medium heat. Add onions and diced peppers and cook until shimmering, about 5 minutes. Add garlic and saute until soft, about 3 more minutes. 
4. Add ginger, scallions, salt pepper, and gochujang, and stir until scallions are tender, about 3 minutes. 
   1. Start with a small amount of gochujang and taste. If more heat is desired, slowly add more, continuing to stir to fully incorporate. 
5. Dice kimchi into smaller pieces if segments are large. Add diced kimchi and plenty of juices to the skillet. Stir. 
6. Rinse black beans. 
7. Turn heat down to low and add cooked rice and black beans. Stir. 
8. Add shredded cheese and cilantro. 
9. Taste and adjust as needed, adding additional salt, gochujang, ginger, or kimchi juice as desired. 
10. Heat tortillas in a separate skillet or the microwave. 
11. Fold mixture into tortilla and enjoy!

Check out our cooking video with Ashley Ramsden for step-by-step directions on how to prepare Kimchi Burritos.

Equipment Needed: Large stock pot, knife

Ingredients:

• 2 tablespoons olive oil
• 2 large chopped onions (2 cups)
• 2 garlic cloves, mince
• 1/2 cup chopped celery (1 large stalk)
• 2 cups peeled chopped sweet potatoes
• 3 cups vegetable broth
• 1 bay leaf
• 2 teaspoons paprika
• 1 teaspoon turmeric
• 1 teaspoon dried basil
• 1 dash cinnamon
• Dash cayenne pepper, to taste (optional)
• 1 cup chopped tomato (fresh or canned)
• 3/4 cup chopped green pepper (1 large)
• 1 1/2 cups cooked chickpeas
• 1 tablespoon soy sauce or tamari or liquid aminos

Directions:

1. Heat oil in large pot, and sauté onion, garlic, celery and potato for about 5 minutes.
2. Add broth, bay leaf, and spices, bring to a boil, reduce heat and simmer (covered) 15minutes.

Check out our cooking video with Jacinto Salazar for step-by-step directions on how to prepare Moosewood Soup.

Equipment: pie pan, whisk, measuring cups and spoons

Ingredients: 

• 1 - 9 inch pre-made pie crust (store bough frozen or make your own)
• 8 ounces cherry tomatoes
• 2 teaspoons olive oil 
• 1/4 teaspoon salt
• 6 large eggs
• 1 cup whole milk (or less)
• 3/4 cup heavy cream or milk
• 3/4 teaspoon salt
• 1/4 cup basil chiffonade
• 1/4 cup Parmesan Cheese, finely grated
• 4 ounces goat cheese

Steps:

1. Preheat the oven to 350°F. In a bowl, toss the tomatoes with the olive oil and 1/4 teaspoon salt. Spread onto a parchment-lined baking sheet and bake for 10-15 minutes, until the tomatoes are puffy and lightly browned. (Can be made up to 3 days ahead. Store in a covered container in the refrigerator.)
2. Meanwhile, in a large bowl whisk together the eggs, milk, cream and 3/4 teaspoon salt until frothy. Mix in the basil and half the Parmesan cheese. Scatter half the tomatoes and half the goat cheese, crumbled, over the bottom of the quiche pan. Pour in the egg custard. (You may have a little custard left over, depending on how much the sides of your dough slumped during baking.) Scatter the remaining tomatoes and crumble the remaining goat cheese around the custard. Scatter the remaining Parmesan cheese evenly over the top.
3. Bake for 45-50 minutes, or until the center is set, but still a little jiggly. If the crust starts to brown too much during baking, wrap foil around the edges of the pan to protect it. Let the quiche cool for at least 15 minutes before serving.

Vegan Option:

Blend together until smooth:

• 14- ounce block firm tofu (drained)
• 2 tablespoons unsweetened almond milk
• 2 tablespoons nutritional yeast
• 1/4 teaspoon onion powder
• 1/4 teaspoon turmeric
• 3/4 teaspoon salt

Substitution for goat cheese and parmesan cheese toppings:

Sauté in skillet for 3-4 minutes:

• 1 tablespoon olive oil / splash of veggie broth
• 2 garlic cloves, minced
• 1 cup chopped mushrooms
• 1 cup chopped baby spinach (add after 3 minutes and cook until wilted)

→ Use this mixture instead of cheese when scattering toppings on the custard

 Check out our cooking video with Joanna Snawder-Manzo for step-by-step directions on how to prepare Roasted Tomoto and Goat Cheese Quiche.

Steps:

1. Boil water for pasta.
2. Clean shrimp. Whether you are using already cooked or raw, you will want to make sure they are unshelled or tail on only.
3. Add pasta to water. Look on the box for cook time, then set timer.
4. Cook shrimp on medium or medium/high heat in a skillet for a few minutes on each side. Shrimp does not take long to cook, make sure it turns orange/pink when fully cooked.
5. Drain pasta.
6. Add pesto, shrimp, and pasta in the same pot or in the skillet.
7. Turn off heat, stir, and plate.

Check out our cooking video with Cece Chavez for step-by-step directions on how to prepare Shrimp Pesto Pasta. 

Steps:

Steps 1-3 are used in both cooking options:

1. In a medium size pot, add water and bring to boil. Add vermicelli noodles, stir regularly to prevent sticking to the bottom.
2. Cook vermicelli noodles for 10-15 minutes, until soft. Shock with cold water to stop cooking process.
3. Remove noodles from pot, allow to drain into a colander to dry.

   Option 1: Preparing the broth

    

4. In a separate medium size pot, fill the pot with broth halfway. Do not fill the pot all the way, because you are going to add other ingredients and don't want it to overflow.

5. Turn on the stove and let broth come to a boil.

   Option 2: Preparing Chicken Broth from Scratch

6. Add raw chicken and fill medium size pot halfway with water. Avoid overfilling the pot.

7. In a mortar, add garlic, tsp. coriander seeds, tsp. black peppercorns, slice or two of ginger. Smash until it becomes a paste, then add to a piece of cheesecloth, tie and drop it into the pot with chicken and water.

   Add whole stem of green onion and one prepared stalk of lemongrass into medium size pot with chicken, water, and paste.

   Let boil until chicken is cooked thoroughly. Remove lemongrass and cheesecloth. Turn heat to low.

   Steps 6-12 are used in both cooking options:
8. While your pot of broth is doing its thing, start prepping your other ingredients. Get your skillet ready. Mince garlic, shred rotisserie chicken or choice of protein, then open and drain bamboo shoots.
9.  Start your skillet on medium to high heat.
10. Add a little oil to the pan.
    1. • Throw in your minced garlic and cook until golden brown.
       • Add shredded chicken or choice of protein. (If using raw, cook thoroughly).
       • Add canned bamboo shoots.
       • Add a whole can of Canned Maesri Thai Red Curry paste.
       • Add 1/4 of the May Ploy Red Curry paste bag.
       • Add a spoonful of the shrimp paste.
11. Mix all ingredients in the heated skillet until everything comes together and the paste coats all the ingredients.
12. Pour the contents of the skillet into the pot of broth. Be careful no to overflow the pot!
13. Stir the mixture so that everything combines. Then add the coconut milk, if you want creamier/thicker curry, then add more coconut milk. Bring the pot back to a boil.
14. Add quail eggs and let it simmer for 5 minutes. Taste to adjust your salt content.
15. Prep your extra garnishes. Chop the cilantro, thinly slice the cabbage, and wedge the lime.
16. Add cooked vermicelli noodles to your bowl, then add the curry broth, and finish with garnishes. EAT!

Check out our cooking video with Sabrina Lee for step-by-step directions on how to prepare Southeast Asian Red Curry (Kapoon).

Steps:

1. In a large pot, sauté the onion and garlic in the oil for about 4 to 5 minutes over medium heat. Add in the celery and sauté for a few minutes more.

2. Stir in the bay leaf and the spices (cumin, chili powder, coriander, paprika, cayenne).

3. Stir in the can of tomatoes (including the juice), broth, and lentils. Bring to a boil, reduce heat, and then simmer, uncovered, for about 20-25 minutes, until lentils are tender and fluffy.

4. Stir in kale or spinach and cook until just wilted. Serve and enjoy! The cooled soup can be stored in an air-tight container in the fridge for 3-5 days, or you can freeze it in a freezer-safe container (leave 1 inch at the top for expansion) for 1 - 2 months.

Eat with crackers or a big hunk of crusty bread!

Variation of this soup with flavors of Indian cuisine.

Yields: 7 cups (1.65L) Prep time: 15 minutes Cook time: 20 minutes

• 1 1/2 tablespoons extra-virgin olive oil
• 2 cups diced onion (1 medium/large)
• 2 large garlic cloves, minced
• 2 teaspoons ground turmeric
• 1 1/2 teaspoon ground cumin
• 1/2 teaspoon cinnamon
• 1/4 teaspoon ground cardamom
• 1 (14-ounces) can diced tomatoes, with juices
• 1 (14-ounces) can full-fat coconut milk*
• 3/4 cup uncooked red lentils, rinsed and drained
• 3 1/2 cups low-sodium vegetable broth
• 1/2 teaspoon fine sea salt, or to taste
• Freshly ground black pepper, to taste (for a kick of heat!)
• 1 (5-ounce) package baby spinach
• 2 teaspoons fresh lime juice, or more to taste

Steps:

1. In a large pot, add the oil, onion, and garlic. Add a pinch of salt, stir, and sauté over medium heat for 4 to 5 minutes until the onion softens.
2. Stir in the turmeric, cumin, cinnamon, and cardamom until combined. Continue cooking for about 1 minutes, until fragrant.
3. Add the diced tomatoes (with juices), an entire can of coconut milk, red lentil, broth, salt, and plenty of pepper. Add red pepper flakes or cayenne, if desired, to taste. Stir to combine. Increase heat to high and bring to a low boil.
4. Once it boils, reduce the heat to medium-high, and simmer, uncovered, for about 18 to 22 minutes, until the lentils are fluffy and tender.
5. Turn off the heat and stir in the spinach until wilted. Add the lime juice to taste. Taste and add more salt and pepper, if desired. Ladle into bowls and serve with toasted bread and lime wedges.

Check out our cooking video with Joanna Snawder-Manzo for step-by-step directions on how to prepare Spiced Red Lentil Soup. 

Ingredients: 

• Rice paper
• Rice noodle
• Carrot
• Cucumber
• Romaine lettuce
• Onion
• Butter
• Other veggies of your choice
• Choice of protein:
  • Salmon
  • Pork (pork belly or pork chop, or your choice of cut)
  • Peeled Shrimp
  • Tofu
• Oyster sauce

Sauce One:

• Cilantro
• Small peppers
• Fish sauce
• Sweet and sour sauce
• Lime

Sauce Two: 

• Peanut butter
• Hoisin sauce

Steps:

1. This dish is so versatile that you can marinate the protein and cook them to your liking. For my demonstration, here is how I prepare each protein.
   1. Pork:
      1. Marinate
         1. Half a cup of oyster sauce
         2. 1/4 cup of fish sauce
         3. Marinate for 30 minutes or longer
      2. Pan fry till fully cooked
      3. Caution: Careful not to burn the pork when cooking since the oyster sauce has sugar in it and sugar burns quickly on a pan if not managing the heat content. 
   2. Shrimp:
      1. Boil it in water and salt until fully cooked. 
   3. Salmon:
      1. Pan fry it in butter until fully cooked.
2. Directions for preparing veggies: 
   1. Peel and cut carrots into shreds. 
   2. Peel and cut cucumber to thin slices. 
   3. Onion - pan cook them with butter so that it becomes caramelized. 
   4. Peel romaine lettuce leaves. 
3. Preparing rice noodles:
   1. Boil water. 
   2. The noodle is already portioned into mini rectangles so take out as many as you would like to use into a bowl. 
   3. Pour water on the rice noodles and make sure it submerges everything.
   4. Set timer for 1 minute and 15 seconds for the noodle. 
   5. After time is up, blanch the noodles in cold water for 10 seconds.
   6. Set noodles aside in a colander. 
4. Preparing sauces: 
   1. Sauce One: 
      1. Crush peppers (using a mortar may be helpful).
         1. Depending on your spice tolerance, add or reduce pepper to taste.  
      2. Roughly chop cilantro and add mix with the peppers.
      3. Squeeze half a lime into the sauce. 
      4. Add half a cup of sweet and sour sauce. 
      5. Mix all together! 
   2. Sauce Two: 
      1. In a small pot, boil an inch or two of water. 
      2. Once boiled, all two spoonfuls of peanut butter
         1. The boiling water will help break down the peanut butter. 
         2. Turn heat to low. 
         3. Add two tablespoons of hoisin sauce. 
         4. Turn off heat.
         5. Mix everything together. 
         6. Disclaimer: If the sauce is too runny, add more peanut butter and hoisin. 
5. Directions to construct the spring roll: 
   1. Dip the rice paper into warm water.
      1. Make sure it fully covers the rice paper. 
   2. Quickly take the rice paper out. 
      1. Disclaimer: The rice paper may still feel really stiff and hard, but once you start to constructing it, after 30 seconds, it will get soft. Give it time!
   3. Add your noodles.
   4. Add your proteins. 
   5. Add your veggies. 
   6. Be creative and enjoy!

Check out our cooking video with Sabrina Lee for step-by-step directions on how to build your own Spring Rolls.

Steps:

1. Preheat the oven to 350F.
2. Line a loaf pan or small square pan with parchment paper.
3. Blend all ingredients until smooth.
4. Pour batter into the lined pan.
5. Top with optional topper(s).
6. Bake brownies for 18-20 minutes, or until toothpick comes out clean.
7. Allow to cool in the pan completely before slicing.

Check out our cooking video with Dr. Maria Bellimori and Coach Emily Schmit for step-by-step directions on how to prepare Tortilla Soup and Sweet Potato Brownies.

Steps:

1. Add peppers and onion to stock pot with oil and brown, cook for about 5 minutes.
2. Add vegetable broth, bay leaf, garlic, jalapeno (if using) and jar of green salsa.
3. Bring to a boil and then reduce to a simmer for around 5 minutes.
4. Add beans, zucchini, corn. Simmer 5-10 minutes.
5. Turn off heat and add lime zest, lime juice, and 1/4 cup chopped cilantro.

Check out our cooking video with Dr. Maria Bellimori and Coach Emily Schmit for step-by-step directions on how to prepare Tortilla Soup and Sweet Potato Brownies.

Steps:

1.  Pre-heat oven to 425 degrees.
2. Dice yellow onion and add to large nonstick pan on medium heat.
3. Once onion begin to brown, pour 1/4 cup veggie broth into pan.
4. Chop garlic and 2 tomatoes, then add to pan. Stir occasionally.
5. Cut tofu into rectangles (about 1 inch long and 0.4 inch wide)
6. Lay tofu pieces flat on parchment paper lined baking sheet.
7.  Add tofu to oven and cook for 20 minutes.
8.  Add 1 cup dry quinoa to rice cooker with vegetable broth and seasonings.
9. Stir quinoa, cover, and turn on rice cooker.
10. Add frozen California blend to pan with onion, garlic, and tomatoes mixture. Add spices, tomato paste, and other 2 tomatoes (chopped) to mixture.
11. Add remainder of vegetable broth and stir.
12. Cover pan with lid and cook for approximately 20 minutes, stirring occasionally.
13. Remove tofu from oven, flip pieces, and place back in the oven for 5-10minutes.
14. When tofu is golden brown, remove from oven and add to stir-fry with peas.
15. Stir, cover, and cook for 5 minutes.
16. Turn off rice cooker, fluff quinoa with spoon, and scoop into bowls.
17. Pour stir-fry mixture into bowl with quinoa.

Optional: Garnish with green onion or add extra spices to taste.

Check out our cooking video with Misha Arnold for step-by-step directions on how to prepare Tri-color Quinoa with Veggie Stir-Fry.

Steps:

1. Wash and prep all vegetables. Cut the potatoes into small cubes.

2. Heat the oil in a frying pan over medium heat. Add potatoes and do not stir for a couple minutes (let the potatoes brown!). Stir occasionally while you are preparing the scrambles.

3. While the potatoes are cooking, beat eggs in a bowl, adding all desired seasonings.

4. Heat a second pan on medium heat, and add about a tablespoon of oil. Add peppers and onions and cook for 2-3 minutes, stirring occasionally, until onions are translucent.

5. Add spinach, and cook all the vegetables together until the spinach is just wilted.

6. Pour your egg mixture into the pan and sprinkle with cheese, if desired.

8. While the cheese is melting, stir the potatoes. They are done when you can easily pierce them with a fork. Season with salt, pepper, or seasoning salt. Add green onions to the pan and combine.

Substitutions:

• Use any veggies you like! Add or substitute mushrooms, broccoli, zucchini, or what is in season!
• Add fresh garlic to your onion and pepper mixture or garlic powder to your eggs.
• Substitute vegan cheese or tofu for the eggs!

Check out our cooking video with Lisa Leininger for step-by-step directions on how to prepare a Veggie Scramble and Country Potatoes.

Rainbow Wraps

Ingredients:

• Large whole wheat tortillas
• Hummus
• Red bell pepper strips
• Carrot strips
• Yellow bell pepper strips
• Fresh spinach leaves
• Avocado strips
• Cucumber strips
• Shredded cabbage

Steps:

1. Lay tortilla flat on a large piece of tinfoil
2. Spread hummus across tortilla until evenly coated
3. Lay each selected veggie on the tortilla side-by-side in rainbow order
4. Roll tortilla into burrito. tucking in sides halfway though
5. Wrap tinfoil around wrap

One-Pot Pasta

Equipment: Large pot with lid, strainer, stirring/serving spoon, meal-prep containers

Ingredients:

• Box of your favorite whole wheat pasta (works best with penne or rotini)
• 2 cans unsalted diced tomatoes
• 1 can tomato paste
• 5 generous handfuls of raw spinach
• 2 cups frozen peas
• 2-3 tbsp garlic powder
• 2-3 tbsp onion powder
• 2-3 tbsp nutritional yeast
• 2-3 tbsp Italian seasoning

Steps: 

1. Boil water in large pot (larger than you think you need)
2. Add one box of pasta
3. Cook on high until pasta is "al dente" (7-10 minutes), stirring occasionally
4. Strain pasta (do not rinse), place empty pot back on the stove, turn heat to medium
5. Pour both cans of tomatoes into the pot and stir
6. Add full can of tomato paste and stir thoroughly (paste will be thick)
7. Pour pasta back into the pot and stir
8. Add all spices and stir
9. Add spinach and stir
10. Put lid on pot and cook on medium-high until spinach begins to wilt (3-5 minutes)
11. Add frozen peas and stir
12. Put lid back on pot and cook on medium-high until peas are warm (3-5 minutes)
13. Stir and serve! Eat right away and/or scoop mixture into tupperwave containers.
    1. Stays fresh in the refrigerator for up to a week!

Pro-tips: 

• Buy large containers of spice! They are versatile kitchen staples and last a long time. 
• Do not rinse the pasta when adding sauce right away. The starch helps bind sauce to pasta. 
• Cover veggie mixture with lid to retain more vitamins and minerals. 
• Whole wheat pasta takes longer to cook than white pasta. Cook until it reaches your desired consistency, regardless of what the box says. 

Check out our cooking video with Misha Arnold for step-by-step directions on how to prepare Rainbow Wraps and One-Pot Pasta.