Ingredients:

1 eggplant, peeled and diced as small as possible

1 cup breadcrumbs (can use gluten free)

1/4 cup parmesan cheese

fresh basil, diced

1 cup fresh mozzarella, shredded or diced

2 tbsp. hemp seeds

2 eggs

1/4 cup onion, diced

garlic powder, oregano, parsley, salt and pepper to taste.

Directions:

Mix all ingredients well. Form into desired size balls and place on a greased cookie sheet. Bake at 350 for 30 minutes and then serve in sauce.

This summer I am offering a 6 week Mindful Meals workshop. If you are interested in finding peace with your food and enjoying your favorite foods without guilt, reach out for more information.

This recipe is for one serving:

Ingredients:

• 4 0z wild-caught salmon fillet

• six whole spears of asparagus

• 1 tablespoon chopped fresh cilantro

• 2 slices of fresh yellow lemon

• 1 tbsp cumin- chili powder- salt as desired

• 1 tsp olive oil

Directions:

Preheat the oven to 359 degrees F, then coat an oven tray with a thin aluminum sheet, then put lemon slices under the salmon fillet then seasoned with salt, cumin, and chili powder, and put it in the oven for 10 minutes then close the oven beneath and turn on the broil to take a nice color for 3 minutes. In the meantime, on a pan on the stove, we put the asparagus with the 1 tsp olive oil and season with salt and pepper, and steer till it’s cooked.

Then serve both in a dish and sprinkle it with the chopped cilantro.

Ingredients:

1 block tempeh

1/2 of an eggplant, peeled and sliced

zucchini, sliced

1 container of spinach

1-2 cups oatmilk

1-2 cups Italian seasoned breadcrumbs

1 cup marinara sauce

1 cup mozzarella, shredded

3 tbsp. olive oil

3 cloves garlic, sliced thin

salt and pepper to taste

Instructions:

Head 1 tbsp. of the olive oil and the garlic in a frying pan. Cut the log of tempeh in half and then cut it in half the long way to make it thinner. Dip each slice of tempeh in the oat milk and then the breadcrumbs. Cook in the olive oil and garlic mixture until browned on both sides. Remove from the pan, adding more olive oil and do the same thing with the eggplant. Place a layer of tempeh, top with sauce and then a layer of eggplant on each piece of tempeh. Meanwhile, sautee the spinach with desired amount of salt and pepper and sautee the zucchini until cooked. Top the tempeh- eggplant stacks with spinach and then zucchini and then top with mozzarella cheese. Bake at 350 until cheese is melted. Serve in a sandwich or with pasta.

Ingredients

2 tbsp. olive oil

1/2 cup onion, diced

3-4 cloves garlic, sliced

1 tbsp. crushed red pepper

2 cans diced tomatoes

1/2 cup vegetable or chicken broth

1/4 cup red wine (optional)

5-6 shrimp

5-6 scallops

5-6 clams

salt and pepper to taste

Oregano, Fresh basil and fresh parsley

cooked spaghetti

Instructions

Heat olive oil in a frying pan. Add onion, garlic and crushed red pepper, salt and pepper and cook until onion softened. Add scallops and cook for 3 minutes on each side. Remove from pan and add the tomatoes, broth and wine. Top with shrimp (with shells on- the woman at the seafood store said this enhances the flavor; who knew!?) and mussels. Cover over medium heat until all the mussels have opened. Stir in oregano and basil. Serve over spaghetti and top with fresh parsley.

Ingredients:

1 1/2 cups vegetable broth
1 can chick peas
6 oz. can tomato paste
32 oz. can diced tomatoes
1 zucchini, diced
1 cup carrot, chopped
1 cup red or orange pepper, diced
1 cup onion, chopped
3-4 cloves garlic, diced
1 tbsp. olive oil
1 lb. boneless chicken thighs
1 tsp. cinnamon
1/4 tsp. ginger
1 tsp. rosemary
1 tsp. oregano
salt and pepper to taste

Directions:

Put olive oil and then chicken in a crock pot. Add the vegetables, spices and broth and and cook on high for 4 hours or low for 8 hours. Serve warm over pasta, mashed potatoes or polenta.

Ingredients:
8 oz form tofu
5-10 marinated artichoke hearts, sliced
Juice of 1 lemon
2 cloves garlic, minced
2 Tbsp olive oil
2 Tbsp smart balance butter
1/2 cup whole wheat flour (or whatever flour you prefer)
1/2 cup oat milk (or your preferred milk)
1/4 cup Parmesan cheese
1/2 pound spaghetti
Salt, pepper and parsley to taste

Directions:
Place tofu on a plate and cover with another plate to drain some of the fluid while putting the milk and flour each in a separate bowl. Heat the olive oil in a frying pan. Slice the tofu lengthwise and coat in salt and pepper. Dip each piece of tofu in the milk and then the flour and cook in the pan until browned on each side. Remove the tofu once cooked and add the smart balance, garlic, artichokes, lemon juice and cook until garlic softened. Place tofu back in and add desired amount of parsley, salt and pepper. Serve over pasta and top with Parmesan cheese.

Ingredients:

Store bought double pie crust

4 tbsp. butter 

2 tbsp. olive oil

6 oz. shiitake mushrooms, chopped

4 celery stalks, diced

8 baby carrots, diced

½ cup onion, diced

2 cloves garlic, finely minced

½ cup peas

Container of tofu, diced into small pieces

¼ cup whole wheat flour

3 cups vegetable broth

1 cup milk

1 tsp. soy sauce

Rosemary and thyme to taste

Instructions:

Heat butter in a small saucepan. Add in the celery, carrots, onion, garlic and mushrooms, soy sauce and salt and pepper to taste. Meanwhile, heat the oil in a frying pan. Coat the tofu in salt and pepper and cook in the fry pan until browned. Sprinkle the flour, rosemary and thyme on the vegetables and mix well. Add the broth and milk and bring to a boil. Turn temperature down and add the tofu and peas. Let simmer until thickened. Pour the filling into a pie crust in a pie dish. Put the second pie crust on top and round the corners over the pie dish. Make a few holes in the top so the pie can breathe. Bake at 350 for 20- 25 minutes or until filling is bubbling and golden.

Ingredients

1/4 cup black beans

fresh cilantro, chopped

1/4 cup tomatoes, diced

1/4 cup onions diced

1 tbsp lime juice

2 tbsp cream cheese

1/2 cup brown rice, cooked

1/4 cup salsa

1/4 cup shredded cheddar

Instructions

Put a thin layer of cream cheese on the wrap (this will help it stay closed plus ads some flavor). Fill the wrap with rice, beans, tomatoes, onions, cilantro and then squeeze the lime juice on top. Fold the wrap up and top with salsa and cheddar. Bake at 350 for 10- 15 minutes or until cheese is melted.

Set oven to the “Convection Roast” setting or 350F. Cook the rice on the stove as directed by the package. While rice is cooking, put cut up seasonal veggies such as Brussel Sprouts, Squash, and Broccoli onto baking sheet and toss with some oil and salt. Put veggies in the oven. Add the seasoned fish fifteen minutes later as this should only take about 12-15 minutes to cook. Everything should be done about the same time. Plate up and enjoy!

Ingredients:

black beans

corn tortillas

olive oil

red onions, soaked in red wine vinegar to pickle

cilantro

pineapple

jalapeno

tomatoes

cheddar cheese

Greek yogurt

lime

salt and pepper to taste

Directions:

Coat each side of the tortillas in olive oil and heat until slightly browned on each side. Meanwhile, mix add lime, salt and pepper to yogurt. Top tortillas with desired amount of black beans, onion, pineapple, tomato, jalapeno, cheese and top with Greek yogurt mixture.

Buy and prepare the already cooked quinoa in the frozen department. There are many varieties! Add half an avocado, sliced and voila!

Add mayo to the sandwich (gluten free/sprouted grain bread preferred). Use Sea Salt to season.

Ingredients

1 1/2 cups Brown or green lentils

2 Carrots

4 celery stalks

4 cloves Garlic

16 oz Mushrooms
1 Onion
1 cup Peas, fresh or frozen
1 sweet potato 
1/4 cup plain greek yogurt

2 tsp Thyme, dried leaves
3 cups Vegetable broth
1/4 cup Bbq sauce
2 tbsp Soy sauce
1 tbsp Oil
1 tbsp smart balance

salt and pepper to taste

To prepare:

1. Preheat oven to 425F (220C).

2. Heat the oil in a large frying pan or skillet over medium-high heat. Add in the onion, carrots, celery, mushrooms, garlic, and thyme and sauté for 6 to 8 minutes until softened and bits are browned. Remove from pan, and set aside.

3. Return the pan to heat, add in the lentils, and vegetable broth. Cover, and simmer for 25 - 30 minutes until the broth is absorbed and the lentils are tender. While the lentils cook, boil the sweet potatoes. When softened, mash and mix in yogurt and smart balance. Add salt and pepper to taste.

4. Add the vegetables back to the pan with the lentils, and add the peas, BBQ sauce, and soy sauce. Heat through. Scoop the mixture into a casserole dish or large skillet and then spread the mashed potatoes on top.

5. Bake for 10 - 15 minutes until the pie is hot and bubbling around the edges.

Ingredients:

Small sweet potato, diced very small
1/4 cup onion, diced very small
4 oz tempeh, diced very small
2 tbsp walnuts, chopped
2 tbsp olive oil
Cinnamon, ginger, nutmeg, salt and pepper to taste
Wonton wrappers

For the sauce:
8 oz mushrooms, sliced thin
2-3 cloves garlic, diced
1/2 cup onions, diced
1/2 cup vegetable broth
1 cup oat milk (or your fav milk alternative)
1/4 cup whole wheat flour (or whatever flour you use)
Olive oil or butter (I used smart balance butter)
Rosemary, thyme, salt and pepper to taste

Directions:

Heat olive oil in pan. Add sweet potato, onion, tempeh and walnuts and sautee until softened. Add cinnamon, ginger, nutmeg, salt and pepper. Once softened. Place on won ton wrapper, top with another won ton wrapper and press with a fork. Repeat until mixture is used.

To make the sauce, heat olive oil or butter in the pan. Add mushrooms, garlic and onion until softened. Add broth, milk, and bring to a simmer. Add flour, rosemary, thyme, salt and pepper.

Add the stuffed raviolis to sauce mixture. Cook for 2-3 minutes in each side. Serve warm. Yum!!!

Serves 5-6

Ingredients:

1 medium Red Onion, diced

3-4 cloves of Garlic, diced

1 Pound Chicken Sausage (or bacon), diced

2 cans chickpeas (or white beans)

12-16 oz of Kale

8 oz Goat Cheese

4 Tablespoons of Pesto

2 Spaghetti Squash 

Olive oil

Directions:

Preheat oven to 350

Halve spaghetti squash, scoop out seeds, rub inside with olive oil, bake for 45-50 minutes. Scoop out with fork once cooked.

While squash is baking:

Sauté onion and garlic in olive oil, add chicken sausage and chickpeas

When sausage is fully cooked add kale. Add goat cheese and pesto once kale has fully cooked down and allow to simmer until goat cheese is fully melted. Serve over spaghetti squash

Ingredients:

1-2 handfuls of Basil

1-2 handfuls of Spinach

1-2 tablespoons Garlic, diced

1-2 tablespoons Pine Nuts 

1-2 tablespoons chopped Walnuts

1-2 tablespoons Parmesan Cheese

1 tbsp. Nutritional Yeast 

1 tbsp. Hemp Seeds

1/4 cup Olive Oil

Add: Salt and Pepper

Blend all ingredients in a food processor and serve over your favorite Whole Wheat Pasta! You can also mix in tomatoes and Mozzerella cheese.  

Ingredients:

1 lb. Turkey OR Textured Soy Protein

1/4 cup Onion, diced

1/4 cup Shredded Spinach

4 Mushrooms, diced

1/4 cup Parmesan Cheese OR Nutritional Yeast

1/4 cup Bread Crumbs

1/4 cup Oats

1 Egg

Add: Oregano, Parsley, Garlic Powder, Salt and Pepper

Mix all ingredients well and form into balls.  Use olive oil to coat the baking sheet or fry pan. Bake at 350 degrees for approximately 25 minutes or fry in a pan until brown. Enjoy!

Ingredients:

2 tbsp Olive Oil

1 cup Onion, diced

2 Garlic cloves, diced

1 tbsp Yellow Curry (the yellow contains turmeric, the red does not)

1 tsp Cumin

1 tsp Ginger Powder

1, 14 oz can Lite Organic Coconut Milk

1 8 oz. can Tomatoes, diced

1 cup Butternut Squash Cubed

1 cup White or Sweet Potato, cubed

2 cups Brussels Sprouts with end removed and cut in half

2 cups Spinach

1 cup Carrots, diced

1 1/2 cups Vegetable Broth

1 can Kidney Beans, drained and rinsed

1 can Chickpeas, drained and rinsed

Add: Fresh Cilantro

Mix all ingredients in the crockpot and cook on low for 6 hours or high for 4 hours. Top with Cashews and Pumpkin Seeds

Ingredients:

4 Red, Yellow, OR Orange Bell Peppers; cut in half

1 Zucchini, diced

½  cup Onion, diced

3 cloves Garlic, minced

1 cup Mushrooms, diced

1 lb. Ground Beef, Turkey OR Textured Soy Protein

2 cups Small Pasta OR Brown Rice

2 cans Organic Tomato Sauce

Fresh Mozzarella cheese, sliced

2 tbsp. Olive Oil

Add: Oregano, Parsley, Salt and Pepper

Steam Peppers until softened. Meanwhile, sauteé Zucchini, Onion, Garlic and Mushrooms until softened. Add Meat OR Soy Protein until browned. Meanwhile, also, cook pasta OR rice. Mix into vegetables and meat and add Tomato sauce and spices. Once Peppers are softened, arrange in a baking dish. Stuff with veggie, pasta, meat mixture. Top with slices of cheese and bake at 350 for 30 minutes or until cheese is melted.

Ingredients:

Olive Oil

1 Zucchini, diced

4 Mushrooms, diced

1 Red Bell Pepper ,diced

½ cup Onion, diced

2-3 cloves Garlic, diced

2, 32 oz. cans of Chunky Tomato Sauce

1 jar Tomato Paste

1 can Cannellini Beans

2 tbsp. Hemp Seeds

Add: Garlic, Parsley, Rosemary, Salt and Pepper

Heat Olive Oil in a large saucepan. Add the diced vegetables and sauteé until softened. Add the Tomato Sauce and fill one can with water. Bring to a boil. Add the Tomato Paste and lower the heat. Simmer for 15 minutes and add the Beans, Hemp Seeds and spices. Continue cooking for 20 more minutes and serve warm over pasta, rice or polenta.