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Serves 6

Ingredients

• 2 medium very ripe avocado
• 10 tablespoons unsweetened cocoa powder
• 1 teaspoon cinnamon
• 2 teaspoon vanilla extract
• 4 tablespoons honey
• Pinch of salt
• 10 Tablespoons coconut milk
• 2 cup fresh raspberries
• Mint for garnish

Instructions

1. Blend the first 7 ingredients together until smooth and creamy.
2. Chill and serve with optional raspberries and mint.

For improving anxiety!

Ingredients

• 2 ½ cups, mashed bananas
• 4 eggs
• 2 cups GF oat flour
• 1 tsp baking soda
• 1 tsp ground cinnamon
• 4 tbsp (little more for cooking) melted butter

Equipment

• Fork
• Small ceramic bowl (microwave safe)
• Nonstick pan
• Ice cream scoop (to portion pancakes)
• Spatula
• Small fine mesh strainer

Instructions

1. Mash bananas in a small bowl and melt butter in the microwave. Add all ingredients to a blender and blend until super smooth.
2. Heat a nonstick skillet on medium heat and melt a little bit of butter.
3. Cook pancakes 2-3 minutes on each side, be careful not to overcrowd the pan.
4. When finished, plate and sprinkle with cinnamon (with mini fine mesh strainer) for garnish.

Serves 4

Ingredients

• ½ cup tahini
• ¼ cup fresh lemon juice
• 6 tablespoons water, plus more as needed
• 1 Small garlic clove grated or pressed
• ½ teaspoon sea salt
• Maple syrup or honey, as needed
• Extra virgin olive oil, as needed

Equipment Needed

• Cutting boards
• Knives
• Whisk for dressing
• 8 bowls – 4 med bowls for veggies, 1 large one for trash, 3 extra
• Strainer
• Measuring cups variety
• Measuring spoons variety
• Sheet pan for sweet potato
• Parchment paper
• Vitamix or food processor
• Gloves
• 1 pot for quinoa

Serves 5

Ingredients

• 2 teaspoons Vegetable oil
• 2 garlic gloves, minced
• 3 cups broccoli florets
• 2 carrots, chopped
• 1 bell pepper, cut into strips.
• 1 onion chopped
• 2 tablespoons lemon juice
• ½ teaspoon salt (optional)

Instructions

1. In a large frying pan, add oil and garlic. Cook over high heat for 2 minutes.
2. Add broccoli, carrots and ½ cup water Cook for 3 minutes, stir often.
3. Add pepper and onion. Continue to cook for 5 more minutes and continue to stir often.
4. Remove from heat. Vegetables will be crisp and brightly colored.
5. Toss with lemon juice and salt.
6. Serve and enjoy!
7. Refrigerate leftovers.

Quick Tips

• Eat raw broccoli with low fat salad dressing for healthy crunchy snack.
• Add broccoli to pasta dishes and top of pizza.
• Stam broccoli with garlic for a delicious side dish.
• Remember to rinse all fruits and vegetables before using.
• To keep fresh, store in the refrigerator, unwashed in a plastic bag for up to 1 week.

Nutritional Information

• Broccoli is high vitamin C, which is good for fighting colds and healing cuts.
• High in fiber vitamin K, iron, and potassium.

Serves 4

Ingredients

• 1 large, sweet potato, cubed
• Extra-virgin olive oil, for drizzling
• 1 red onion
• Apple cider vinegar
• 2 Tablespoon sugar
• 1 watermelon radish or 2 red radishes
• 2 medium carrots
• 1 cup shredded red cabbage
• Lemon wedge, for squeezing
• 8 kale leaves, chopped
• 2 cups cooked quinoa
• 1 cup cooked chickpeas or cooked lentils
• 2 tablespoons sesame seeds or hemp seeds
• Turmeric Tahini Sauce, for serving – see recipe below.
• Microgreens, optional
• Sea salt and freshly ground black pepper

Instructions

1. Preheat the oven to 400°F and line a large baking sheet with parchment paper.
2. Toss the sweet potatoes with olive oil, salt, and pepper, and spread onto the baking sheet. Roast for 20 minutes, or until golden brown.
3. Slice the red onion – very thin and place in a bowl with apple cider vinegar and a 1 tablespoon of sugar. The vinegar should cover the onions. Stir and set aside.
4. Thinly slice the radish into rounds and use a vegetable peeler to peel the carrots into ribbons.
5. Toss the radish slices, carrots, and shredded cabbage with a squeeze of lemon. Set aside.
6. Place the kale leaves into a large bowl and toss with a squeeze of lemon and a few pinches of salt. Use your hands to massage the leaves until they become soft and wilted and reduce in the bowl by about half.
7. Assemble individual bowls with the brown rice, chickpeas, kale, carrots, radishes, cabbage, sweet potatoes, sauerkraut, sesame seeds, and microgreens, if using. Season with salt and pepper and serve with the Turmeric Tahini Sauce (see next page for recipe).

Recipe for Improving Anxiety

Makes 12 balls

Ingredients

• 2-3 medium carrots, grated
• 6 dates, pitted, soaked
• ¼ cup cashew or almond butter
• 1 cup rolled oats GF version as needed
• 1 teaspoon cinnamon
• 1 teaspoon allspice
• 1 inch piece fresh ginger, peeled
• 1/8 tsp sea salt

Equipment

• Measuring Spoons and cups
• Blender or food processor
• Knife
• Grater
• Nonstick pan
• Spatula

Instructions

1. Soak the dates in warm water, If you are in a hurry 15 minutes will work, if you have more time, soak them for 1-2 hours.
2. Remove pits, drain the water and place them in a blender or food processor.
3. Grate the carrots and set the aside.
4. Add the remaining ingredients (except the grated carrots and process them about 2 minutes until everything is blended.
5. Add the carrot and mix until everything is well combined. Take about 1 tablespoon into your hands and roll into a ball.
6. You can freeze them and keep for 2 months.

Ingredients

• 2 cups oats
• ½ cup cacao powder
• ½ cup dates, pitted
• ½ cup almond butter
• ¼ teaspoon cinnamon
• Pinch of sea salt
• 2 tablespoons almond milk

Instructions

1. Combine all ingredients in the food processor and pulse until dough forms. If dough is still dry, add 1 tablespoon almond mil at a time until dough forms.
2. Roll into bites (balls).

Note

Can use water instead of almond milk and also add in semisweet chocolate.

Serves 4

Time 45 minutes

Ingredients

• 1 lb. skinless, boneless chicken thighs
• 1 teaspoon kosher salt
• 1 tablespoon plus ½ teaspoon Berbere Spice Blend
• 2 teaspoons ghee or butter
• Juice from 1 lime
• 2 teaspoon tomato paste
• 1/4 cup chicken broth
• 1/3 cup coconut milk
• 1 tablespoon chopped cilantro

Instructions

1. Season both sides of chicken breast with salt and 1 tablespoon of Berbere Spice blend.
2. Melt the ghee or butter in a skillet over medium high heat, add the chicken thighs and brown for 2 minutes pers ide. Transfer chicken to plate.
3. IN the same pan add the chicken broth, lime juice, tomato paste, and coconut mild. Stir to deglaze. Add the remaining ½ teaspoon berbere spice and a 1/8 teaspoon salt (if needed) Bring to a simmer while gently stirring.
4. Return chicken to the skillet reduce heat to medium low. Cook until chicken is cooked through and sauce starts to reduce, 4- 5 minutes, basting chicken with pan juices as it cooks. Temperature of chicken should reach 165 degrees.
5. Serve immediately and garnish with cilantro.

Ingredients

• Pitted medjool dates
• Stuffing ingredients

Instructions

1. Cut the pitted medjool date in half.
2. Stuff each side with your ingredients.
3. Try one of the examples below!

Salted Chocolate Peanut Butter Date

• Stuff the date with smooth peanut butter, top with an almond and some crunchy sea salt, and dip the bottom in chocolate.

Dinner Date

• Stuff with brie cheese and a pecan.

Savory Date

• Stuff with goat cheese.
• Top with walnuts roasted on a pan with olive oil, sage and rosemary.
• Garnish with the roasted and seasoned walnuts.

Herby Cheesy Date

• Stuff the date with a chunk of fontina (or another firm cheese) wrapped in basil or sprinkled with another herb.

Ingredients

Dry Ingredients

• 1 ½ Rolled oats
• 1 cup Nuts almonds and cashews
• ½ cup Seeds pumpkin & sunflower seeds, hemp hearts
• ½ cup Dried fruits raisins & dried cranberries
• ¼ cup Chocolate chips
• ½ teaspoon Ground cinnamon
• ¼ teaspoon Salt

Wet ingredients

• ¾ cup natural peanut butter
• ½ cup raw Honey
• 1 teaspoon Vanilla extract

Instructions

1. Mix all the dry ingredients into a food processor or blender and pulse.
2. Mix wet ingredients together in a separate bowl and then add them to the food processor and continue to pulse until the mixture comes together.
3. Roll into a ball or flatten out on a lined sheet pan with parchment paper and place in the refrigerator for 2-3 hours. If on a sheet, cut into bars and enjoy!

Serves 8–10 (sides)

Ingredients

• 16 ounces frozen corn (or ~5 fresh ears corn), defrosted
• ¼-½ cup fresh cotija cheese, crumbled
• 1 teaspoon cayenne pepper (optional)
• 1 teaspoon paprika
• 1 teaspoon chili powder
• 1-2 limes, juiced and zested
• 3 tablespoons mayonnaise or Mexican crema
• Salt and pepper to taste
• Cilantro for garnish

Instructions

1. Combine everything in a bowl and mix well, season to taste.

Serves 4–6 (sides)

Ingredients

• 3 each Avocados
• ¼ cup white onion, finely diced
• 1 cup cherry tomatoes, quartered
• 1 small Jalapeño, small dice, seeds removed (optional)
• 3 tablespoons fresh Cilantro, finely chopped
• 1 clove Garlic, minced
• 1 fresh lime, juiced
• Salt to taste

Instructions

1. Combine everything in a bowl and mix well, season to taste.

Serves 6–8 (sides)

Ingredients

• ½ head purple or green cabbage, thinly sliced or shredded
• 1 cup cilantro, finely diced
• ¼ cup red onion, thinly sliced
• 1-2 limes, juiced and zested
• 1 tablespoon olive oil
• 1 tablespoon Greek yogurt, whole milk and plain
• ¼ teaspoon ground cumin
• ¼ teaspoon ground coriander
• Salt and pepper to taste

Instructions

1. Combine everything in a bowl and mix well, season to taste.

Ingredientes

• Morrones asados
• 4 pimientos rojos grandes, cortados por la mitad desde eltallo hasta la base, sin semillas ni membranas
• 1 cucharada de aceite de oliva virgen extra, según sea necesario
• Sal fina y pimienta negra recién molida, para espolvorear

Relleno y cobertura

• ½ taza de arroz integral de grano largo (o 1 ½ tazas de arroz cocido)
• 2 cucharadas de aceite de oliva virgen extra
• 1 cebolla amarilla grande, picada
• 2 tazas de tomates cherry, cortados por la mitad o encuartos si son grandes
• 1/2 taza de cilantro fresco picado
• 4 dientes de ajo picados
• 1 1/2 cucharaditas de chile en polvo
• 1 cucharadita de comino molido
• 1 lata de frijoles pintos, enjuagados y escurridos
• ¼ de cucharadita de pimienta negra molida
• 1/2 cucharadita de sal
• 1 cucharada de jugo de lima
• 1 taza de queso rallado

Instrucciones

1. Para asar los pimientos: Precalienta el horno a 425 gradosFahrenheit. Coloque los pimientos cortados por la mitad enuna fuente para hornear grande de 9 por 13 pulgadas o enuna bandeja para hornear con borde forrada con papelpergamino. Rocíe 1 cucharada de aceite de oliva sobre lospimientos y espolvoréelos con sal y pimienta. Usa tus manos para frotar el aceite por ambos lados de los pimientos, luegocolócalos con los lados cortados hacia arriba. Hornee durante20 a 25 minutos, hasta que los pimientos tengan un poco de ampollas en los bordes y se puedan perforar fácilmente con un tenedor. Dejar de lado. Deja el horno encendido para hornear los pimientos.
2. Mientras tanto, cocine el arroz: hierva una olla grande con agua. Enjuague el arroz en un colador de malla fina hasta que el agua salga clara. Agrega el arroz al agua hirviendo y continúa hirviendo, sin tapar, durante 30 minutos (reduce elfuego según sea necesario para evitar que se desborde). Escurre el agua de cocción restante y regresa el arroz a la olla. Dejar de lado.
3. Prepare el relleno: en una sartén grande a fuego medio, caliente 2 cucharadas de aceite de oliva hasta que brille. Agrega la cebolla y 1/2 cucharadita de sal. Cocine, revolviendocon frecuencia, hasta que la cebolla esté tierna, aproximadamente 5 minutos. Agrega los tomates y cocinahasta que estén ligeramente blandos, otros 5 minutosaproximadamente.
4. Agrega el cilantro, el ajo, el chile en polvo y el comino. Mientras revuelve, cocine hasta que el ajo esté fragante, aproximadamente de 30 a 60 segundos.
5. Retire la olla del fuego y agregue el arroz, los frijoles, el jugo de limón y unas 10 vueltas de pimienta negra. Revuelva para combinar, luego sazone con sal adicional (normalmenteagrego 1/4 de cucharadita) y pimienta negra al gusto.
6. Para rellenar los pimientos, primero vierta el exceso de jugo acumulado en los pimientos. Luego, rellene generosamentecada pimiento con la mezcla de arroz (si los pimientos fueranrealmente grandes, debería tener la cantidad justa de relleno; si le sobra, guárdelo para servir como guarnición). Cubra lospimientos con el queso.
7. Hornee a 425 durante 12 a 13 minutos, hasta que el queso esté dorado en algunas partes. Sirva caliente con hojas frescas de cilantro encima o cualquier otra guarnición de su elección. Las sobras se conservan bien en el refrigerador, tapadas, hasta por 4 días. Creo que se congelarían bien durante varios meses, pero no he intentado estar seguro.

Serves 6, 1 cup per serving

This one pot plant forward staple found across West Africa (and regional variations).

This version layers aromatics, tomato and warming spices for depth.

Ingredients

• 2 cups uncooked Quinoa
• 1 cup Red Cabbage sliced thin.
• 1 cup Edamame
• 1 cup Carrots, cut into match sticks (about 2 large carrots)
• 1 cup red pepper, chopped (1 pepper)
• ½ cup Cucumber, chopped
• 3 tablespoons chopped cilantro (or can parsley)
• Green onion (scallions), sliced thin (optional)
• Salt and pepper to taste
• Sesame seeds sprinkled on top

Dressing

• ¼ cup extra virgin olive oil
• ¼ cup seasoned rice vinegar
• 3 Tablespoons of sesame oil
• 1 ½ Tablespoons maple syrup
• 1 ½ teaspoons soy sauce (I used coconut amines)
• Pinch of salt

Instructions

1. Mix all salad ingredients in a bowl.
2. Whisk dressing ingredients in a bowl and add dressing (store extra in a closed jar).
3. Mix it all together well

Salad Dressing will keep in the refrigerator for about 10 days weeks.

Note

This salad is gluten free, vegan and can be served with Grilled fish or chicken. Quinoa is a great source of protein, fiber and is lower on the Glycemic index then rice. It also has fewer calories then rice. Quinoa is a versatile seed although many people think of it as a grain. It can be used in vegetarian chili, use it as a cereal substitute and add some cinnamon or substitute it for rice in burritos or tacos.

Serves 6

Ingredients

Salad Ingredients

• 8 cups mixed greens (such as mesclun or spring mix)
• ¼ cup toasted sunflower seeds
• 1 carrot, peeled and grated or thinly sliced
• 2–3 green onions (scallions), thinly sliced
• ¼ cup crumbled feta cheese

Red Wine Vinaigrette Ingredients

• ½ cup olive oil
• ¼ cup red wine vinegar
• 1 tablespoon Dijon mustard
• 1 tablespoon honey
• 1 teaspoon garlic powder
• ½ teaspoon dried thyme
• ½ teaspoon dried oregano
• ½ teaspoon kosher salt
• Black pepper, to taste

Instructions

Vinaigrette

1. Add the olive oil, red wine vinegar, Dijon mustard, honey, garlic powder, thyme, oregano, salt, and black pepper to a small jar or container with a lid.
2. Shake well until fully combined.
3. Refrigerate until ready to use. Shake again before serving.

Salad

1. Wash and dry the mixed greens and place them in a large serving bowl.
2. Toast the sunflower seeds in a dry skillet over medium-high heat for 2–3 minutes, stirring frequently until lightly golden and fragrant.
3. Top the greens with the toasted sunflower seeds, carrots, green onions, and feta cheese.
4. Just before serving, toss the salad with about â…“ cup of the vinaigrette.

Notes

• Store extra vinaigrette in a sealed jar in the refrigerator for up to 1 week.
• Store the salad and dressing separately until ready to serve for the best freshness.

Serves 2

Ingredients

• 4 ounces Jicama, peeled and shredded (1 cup)
• 2 Radishes, trimmed, halved and sliced thin
• 4 teaspoons extra-virgin olive oil, divided
• ½ teaspoon grated lime zest plus 2 teaspoons juice, plus lime wedges for servings
• 1 small onion, chopped fine
• 4 garlic cloves minced
• 2 teaspoons chili powder
• 2 teaspoons minced canned chipotle chili in adobe sauce
• 1 ½ teaspoons ground cumin
• 1 cup canned tomato sauce
• 8-10 chicken breast, cooked and shredded
• 1, 15-ounce canned black beans, drained and rinsed
• 1 ounce of tortilla chips, broken into bit size pieces (1 cup)
• ½ ripe avocado, sliced
• ¼ cup chopped fresh cilantro

Instructions

1. Combine jicama, radishes, 1 teaspoon oil and lime zest and juice in a bowl and season with salt and pepper to taste. Set aside until ready to use.
2. Heat remaining 1 tablespoon oil in 12-inch nonstick skillet over medium heat until shimmering. Add onion and cook until softened, about 5 minutes. Stir in tomatoes ace and simmer gently int flavors meld, about 3 minutes. Stir in chicken and beans and cook stirring occasionally, until tenderloin is warmed through about 2 minutes. Season with salt and pepper to o taste and adjust consistency with hot water as needed.
3. Divide chicken mixture among individual serving bowls, then top with jicama mixture, tortilla chips and avocado. Sprinkle with cilantro. Serve with lime wedges.

Ingredients

• 1 tablespoon chili powder
• ½ tablespoon paprika (or smoked paprika)
• 1 teaspoon ground cumin
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• ½ teaspoon oregano
• ½ teaspoon salt
• ¼ teaspoon black pepper

Instructions

1. Use seasoning on shrimp, chicken, steak, ground beef, or white fish.
2. Allow protein to rest for at least 30 minutes after seasoning.
3. For chicken cut into slices, everything else keep and cook whole.
4. Cook on grill or a non-stick skillet, at medium high heat with a little olive oil to prevent sticking.
5. Serve on corn tortillas, topped with chopped white onion and cilantro with additional sides like equites, cabbage slaw, and guacamole.

Serves 6

Ingredients

• 16 oz whole wheat spaghetti (If desired, substitute with gluten-free pasta)
• ½ lb dried brown lentils
• ¼ tsp kosher salt, divided
• 1 Tbsp olive oil
• 1 medium yellow onion, chopped
• ½ red bell pepper, chopped
• 1 stalk celery, chopped
• 8 oz mushrooms, minced
• 2 cloves garlic, minced
• 1 (15 oz) can tomato sauce
• 1 tsp Worcestershire sauce
• 1 cup water
• 2 tsp Italian seasoning
• Black pepper, to taste

Instructions

1. Bring a medium pot of lightly salted water (â…› tsp salt) to a boil. Add the lentils and cook until tender, about 20 minutes. Drain and set aside.
2. Refill the pot with water and bring to a boil. Cook the spaghetti according to the package directions until al dente (about 8–10 minutes). Drain and toss with ½ teaspoon olive oil to prevent sticking. Set aside.
3. Heat the remaining olive oil in a medium pot over medium-high heat.
4. Add the onion and cook until softened and lightly browned, about 2–4 minutes.
5. Stir in the bell pepper, celery, mushrooms, and garlic. Cook until the vegetables are tender, about 5–7 minutes, stirring occasionally.
6. Add the tomato sauce, Worcestershire sauce, water, Italian seasoning, remaining salt, black pepper, and cooked lentils. Bring to a simmer.
7. Cook for about 10 minutes, stirring every 2–3 minutes, until the sauce thickens.
8. Serve approximately ¾ cup of lentil sauce over ¾ cup cooked spaghetti

Storage

• Store leftovers in an airtight container in the refrigerator for up to 4 days.
• Reheat in the microwave or on the stovetop until warmed through. Add a splash of water if the sauce becomes too thick.

Serves 4–6

Ingredients

Dry ingredients

• Rolled oats (1.5 cups, 135 g)
• Nuts (1 cup, 125 g) - almonds and cashews
• Seeds (1/2 cup, 60 g) - pumpkin & sunflower seeds, hemp hearts
• Dried fruits (1/2 cup, 80 g) - raisins & dried cranberries
• Chocolate chips (1/4 cup, 60 g)
• Ground cinnamon (1/2 tsp, 1.5 g)
• Salt (1/4 tsp, 1 g)

Wet ingredients

• Natural peanut butter (3/4 cup, 180 g)
• Honey (1/2 cup, 168 g)
• Vanilla extract (1 tsp, 5 ml)

Instructions

1. Mix all the dry ingredients
2. Mix wet ingredients
3. Mix both together! Roll into a ball or flatten out on a lined sheet pan with parchment
4. Paper and place in the refrigerator for 2-3 hours. If on a sheet, cut into bars and enjoy!

Nutritional Information

• 323 calories per bar
• 3881 total calories for all 12 bars

Ingredients

• 4 large red bell peppers, halved from stem to base, seeds and membranes removed
• 1 tablespoon extra-virgin olive oil, as needed
• Fine salt and freshly ground black pepper, for sprinkling

Filling and topping

• ½ cup long-grain brown rice (or 1 ½ cups cooked rice)
• 2 tablespoons extra virgin olive oil
• 1 large yellow onion, chopped
• 2 cups cherry tomatoes, halved or quartered if large
• 1/2 cup chopped fresh cilantro
• 4 cloves garlic minced
• 1 1/2 teaspoons chili powder
• 1 teaspoon ground cumin 
• 1 can pinto beans, rinsed and drained
• ¼ teaspoon ground black pepper
• 1/2 teaspoon salt
• 1 tablespoon lime juice
• 1 cup grated cheese

Instructions

1. To roast the peppers: Preheat the oven to 425 degrees Fahrenheit. Place the halved peppers in a large 9 by 13-inch baking dish, or on a rimmed baking sheet lined with parchment paper. Drizzle 1 tablespoon olive oil over the peppers and sprinkle them with salt and pepper. Use your hands to rub the oil all over both sides of the peppers, then arrange them with the cut sides facing up. Bake for 20 to 25 minutes, until the peppers are a little blistered around the edges and easily pierced through by a fork. Set aside. Leave the oven on for baking the peppers.
2. In the meantime, cook the rice: Bring a large pot of water to boil. Rinse the rice in a fine-mesh colander until the water runs clear. Add the rice to the boiling water and continue boiling, uncovered, for 30 minutes (reduce the heat as necessary to prevent overflow). Drain off the remaining cooking water and return the rice to the pot. Set aside.
3. Prepare the filling: In a large skillet over medium heat, warm 2 tablespoons olive oil until shimmering. Add the onion and 1/2 teaspoon of the salt. Cook, stirring often, until the onion is tender, about 5 minutes. Add the tomatoes and cook until they’re lightly squishy, another 5 minutes or so.
4. Add the cilantro, garlic, chili powder and cumin. While stirring, cook until the garlic is fragrant, about 30 to 60 seconds.
5. Remove the pot from the heat and add the rice, beans, lime juice and about 10 twists of black pepper. Stir to combine, then season with additional salt (I usually add 1/4 teaspoon) and black pepper, to taste.
6. To stuff the peppers, first pour off any excess juice pooled within the peppers. Then stuff each pepper generously with the rice mixture (if the peppers were truly large, you should have just the right amount of filling—if you have extra, save it to serve as a side dish). Top the peppers with the cheese.
7. Bake at 425 for 12 to 13 minutes, until the cheese is golden in spots. Serve warm with fresh cilantro leaves on top or any other garnishes of your choice. Leftovers keep well in the fridge, covered, for up to 4 days. I believe they would freeze well for several months, but haven’t tried to be sure.

Serves 4–6

This one pot plant forward staple found across West Africa (and regional variations)

This version layers aromatics, tomato and warming spices for depth

Ingredients

• 2 cups canned drained Black Beans or Kidney Beans
• 1 cup long grain rice, rinsed
• 1 small onion, diced
• 2 cloves garlic, minced
• 1 inch piece of fresh ginger grated
• 1 bell pepper, diced
• 1 cup crushed tomatoes (or 2 fresh tomatoes, chopped)
• 2 tablespoon tomato paste
• 2 cups low sodium vegetable broth (or water)
• 1 teaspoon dried thyme
• 1 teaspoon smoked paprika
• ½ - 1 teaspoon curry powder
• ½ teaspoon ground cumin (optional)
• 1 bay leaf
• Salt and Pepper to taste
• 1 cup chopped spinach

Instructions

1. Drain beans and rinse. Set aside
2. Heat oil in heavy pot over medium heat. Sauté onion 3–4 minutes. Add garlic and ginger, cook for 30 seconds.
3. Stir in bell pepper, tomato paste, crushed tomatoes, thyme, paprika, curry powder, cumin, bay leaf. Simmer for 5 minutes to deepen the flavor
4. Stir in cooked rice and cooked beans. Add broth (about 2 cups liquid total) add slowly in case you do not need it all.
5. Bring to a boil and then simmer for 3–4 minutes so that the beans are heated through.
6. Take off heat and add in the chopped fresh spinach.

Ingredients

• 1½ cup of whole milk yogurt
• ¼ cup granola
• ¼ cup blueberries
• ½ cup strawberries

Instructions

1. Line a rimmed baking quarter sheet with wax or parchment paper.
2. Pour the yogurt into the baking dish and spread evenly on the prepared baking sheet so that it fills the shape.
3. Top with the strawberries, blueberries and granola.
4. Place in the freezer until the yogurt is firm, about 3 hours.
5. Cut into 12–15 pieces and enjoy cold.
6. Store leftovers in the freezer.

Tips

• Use full fat yogurt. Using yogurt with full fat means that the texture will less likely get icy when frozen. It will also have a better taste that’s creamier.
• Chop everything small.
• Line your baking sheet. This will help to remove the bark easily from the tray.
• Allow time for the bark to set. It will take around 3 hours for the bark to fully set in the
• freezer. Make it the night before to enjoy the next day.