1/2 cup Nut butter (Peanut butter, Tahini)

1/3 cup Tamari, Soy Sauce, or Liquid Aminos

Juice of 2 limes (Lemons or Oranges)

Ginger, Garlic, Red pepper flakes

Fresh and chopped = ¼ dry

Combine all in small bowl

Use as a marinade and cook, as fresh sauce over noodles, or as a dip

1-2 tart apples, sliced thin

1 large red or yellow onion, sliced thin

2 tbls olive oil or high heat oil

1 can Butter or Cannellini beans, drained and rinsed

1-2 tbls mustard of choice

1 tbls red or white wine vinegar

Large baguette or Italian loaf, cut lengthwise

Parm Cheese or similar (optional) to taste

Heat oven to 425 F

Add oil to pan and heat up to medium

Add onions and apples, cook until soft stirring often

Combine beans, mustard, vinegar, and any spices chosen to blender

Spread bean mixture onto bread and top with onions and apples

Top with cheese if using

Bake in middle rack for 8-10 minutes

1 can sweet potatoes, drained

1 can chickpeas, drain and save liquid

~2 cups total flour

1 teaspoon salt

2-3 tbls oil

Dried and ground spices optional

Mash sweet potatoes and add spices if using, add salt

Add chickpea liquid and mix until combined

Add flour ¼ cup at a time until dough is formed

Knead in additional flour until dough is no long sticky

Let dough rest for 10 minutes

Meanwhile get large pot of water up to boiling and heat oven to 250 F

Divide dough into 4 balls and roll out each into a long “snake”

Flour a fork well and cut off a small piece of the dough “snake”, roll or press into a gnocchi shape of our choosing

Repeat the step above to make all of the gnocchi

Cook the gnocchi in the boiling water in groups of 8-10 for at least a few minutes each until gnocchi float to the top

Keep cooked gnocchi warm in oven on a oiled sheet, toss occasionally

Serve with sauce of choice

•1 cup dried beans, one variety or up to 4 OR 2 cans beans

•3-4 tbls olive oil or other vegetable oil

•1-2 cloves minced garlic OR 1 tsp garlic powder

•4 cups vegetables: chopped onions,, carrots, celery, fennel, broccoli, cauliflower, zucchini, cabbage, green beans

•1 (14-ounce) can crushed tomatoes OR 3-5 fresh tomatoes depending on size, chopped, make sure to add juices. Can also add 1 tblsof tomato paste for stronger flavor.

•1-2 medium yellow potatoes, peeled and diced

•2 tbls chopped fresh parsley and fresh basil OR 1tbls dried parsley and dried basil

•1 cup dry macaroni or short pasta of choice

•Salt and pepper to taste, may only need a pinch of each

•Parmesan optional

1.Soak beans if using dry first for several hours if not using canned, rinse well.

2.Warm olive oil in a large soup pot over medium-high heat. Add onion, carrots, and celery; stir and cook until soft but not browned, ~ 5 min. Add garlic and cook until fragrant, ~ 20 seconds.

3.Stir in the tomatoes, potatoes, other vegetables, and beans. Add water till covered.

4.Raise heat to high and bring to a full boil. Reduce heat to low and simmer slowly, uncovered, until beans are tender, add more water as necessary if the mixture gets too thick, ~1.5 hours if using dry beans, 30 min if using canned.

5.Stir in the pasta, salt, and pepper. Add more water if the soup seems too dry. Continue simmering, uncovered, until the pasta is tender, about 10 minutes.

6.Pour 1 tablespoon of olive oil into each off our serving bowls. Divide the soup among them and top each with 1 tablespoon of the grated cheese.

•2 tablespoons olive or vegetable oil

• 1 medium onion, diced

• 1-2 cups other veg like bell pepper, celery, broccoli, cauliflower; diced

• 4 garlic cloves, finely chopped, or 1 tbls garlic powder

• 1-2 teaspoons spices like paprika, cumin, chili powder or pepper flakes, oregano

• 1 (28-ounce can) whole peeled tomatoes

• 4- 6 large eggs

• salt and pepper, to taste

• 1 small bunch fresh cilantro and/or parsley, chopped.

1.Heat olive oil in a large sauté pan on medium heat. Add onion and vegetables and cook for 5 minutes or until the onion becomes translucent.

2.Add garlic and spices and cook an additional minute.

3.Pour the can of tomatoes and juice into the pan and break down the tomatoes using a large spoon. Season with salt and pepper and bring the sauce to a simmer.

4.Use your large spoon to make small wells in the sauce and crack the eggs into each well. Cook the eggs for 5 to 8 minutes, or until the eggs are done to your liking. You can also cover the pan with a lid to expedite the eggs cooking.

5.Garnish with chopped cilantro and parsley before serving.

•2 tablespoons vegetable oil (Canola or olive oil good too)

•Red onions, 3 small or 2 medium or 1 large. May substitute yellow or while onions. Chopped.

•1-2 cups mushrooms, washed and chopped.  Use stems as they help with this meal being more “meaty”

•1-2 tablespoons taco seasoning of choice Or a combination of:

•Chili powder

•Red pepper flakes

•Onion powder

•Cumin

•Paprika

•Garlic powder

•Oregano

•One can diced tomatoes

•One can plain corn, drained and rinsed before adding.

•One can chopped green chilies. May substitute 1-2 jalapeno’s or other pepper, finely chopped, depending on level of heat desired.

•1 cup rinsed lentils (green or brown best, but may substitute red or yellow)

•1 additional cup of water.

•Cooked rice or quinoa, 1-2 cups

Lettuce wraps or tortillas

1.Prepare all ingredients by washing and chopping produce, measuring out spices, draining corn, rinsing lentils.

2.Cook rice or quinoa according to package directions.  Keep warm until serving.

3.While rice/ quinoa cooking, heat oil in large pan.

4.When oil hot, add chopped onion and cook for 34 minutes until starting to get soft.

5.Add chopped washrooms to onions and cook for another 3-4 minutes until soft.

6.Add spices and cook while stirring frequently for 1 minute.

7.Add tomatoes, corn, chilies lentils, and water.  Mix thoroughly.

8.Cook on medium heat for 15-20 minutes until lentils are al dente or to desired doneness, and filling is thick.

9.Serve over lettuce or tortillas, and add rice or quinoa as desired.

10.Flavors can be better next day as heated leftovers.

•2 tablespoons oil (canola, veg oil, olive)

•1 yellow or white onion, chopped, or 2 tablespoons onion powder

•3-4 garlic cloves, minced, or 2 tablespoons garlic powder

•1 package (~10 ounces) mushrooms, chopped. 1.5-2 cups total chopped

•1 large eggplant, diced. Can leave skin on or peel if preferred. ***

•Salt and pepper to taste

•1 jar tomato pasta sauce

•OR 1 can diced tomatoes with juices and 1 can tomato sauce

•1 teaspoon oregano

•½ teaspoon red pepper flakes

•1 package pasta of choice

***May substitute other veg like peppers, zucchini, carrots as desired.  Chop fine and note some may need longer cooking than eggplant.

1.Heat oil in sauce pan over medium high.

2.Add fresh onion and cook for 5 minutes. Add fresh garlic and cook stirring frequently for another minute.  If using powder, add later.

3.Add mushrooms and eggplant and cook, stirring frequently, for 10-15 minutes.

4.Add Salt and pepper and other spices. Cook and stir for 1 minute.

5.Add tomato product(s) and cook until thickened.

6.Cook pasta according to package directions until al dente.

7.Drain pasta and add to sauce and cook for another 5 minutes.

•2 tablespoons oil, olive oil or vegetable oil

•One can Cannellini Beans, do not drain.  Blend until smooth with immersion blender in container with high sides, blender, or food processor.  Add water or milk 1 tablespoon at a time as needed to help blend.

•1 teaspoon Onion powder.  Can use one small yellow or white onion, finely minced.

•1 teaspoon garlic powder. Can use 1-2 cloves, finely minced.

•½ cup Grated Parmesan cheese.  Can use fresh and grate yourself.

Milk or water to thin as desired

1.Heat skillet under low-medium heat.

2.Add oil and let heat up for about 1 minute.

3.Add fresh onion and/or garlic and cook for 3-4 minutes stirring often to prevent burning, if using. Otherwise, add onion and garlic powder and stir into oil for about 30 seconds.

4.Add blended beans and stir constantly for 2-3 minutes until smooth and heated through.

5.Add cheese and stir constantly for 2-3 minutes until smooth and heated through.

6.Serve immediately, or re-heat by adding 1-2 tablespoons water or milk and stirring well while heating.

•Ingredients:

•1-2 tbsp oil for high heat

•One large onion, diced, OR 1 tbsp onion powder

•2-3 peppers, sweet or spicy or mix, diced, OR 1 tbsp paprika and 1 tbsp chili seasoning of choice

•2-3 cloves garlic, minced, OR 1tbsp garlic powder.

•Up to 2 tbsp total of other seasonings: cumin, taco, chili

•4-6 ripe tomatoes, diced, OR 15-28oz can of diced tomatoes

•1-15oz can red beans, rinsed OR one can chili beans unrinsed

•1- 15oz can corn, rinsed, OR 1.5 cups frozen corn

•Oil spray

1 box mix of corn bread prepared according to directions

•Directions:

1.Preheat oven to 400 F

2.Heat oil in pan and add onions and peppers if using fresh, cook until softened.

3.Add beans and corn, heat through.

4.Add garlic and spices, cook for 1 minute stirring well to prevent garlic burning.

5.Add Tomatoes to deglaze. Cook till everything is hot and bubbling.

6.Spray shallow dish with oil.  Add veg and bean mixture. Top with prepared corn bread mixture.

7.Cook in center of oven for 25-30 minutes or until corn bread topping is done.

Let rest for 5 minutes. Serve.

These can be made in bulk and stored in the fridge for several days. Cooking longer leads to more crunch. They can be used as a filling in tacos, to boost flavor and texture to soups, and as salad toppings.

Ingredients

•1- 15 oz can chickpeas drained and rinsed

•2 tsp olive oil

•1 tbsp seasoning mix

•1/8th tsp salt (optional)

Directions

•Preheat oven to 400 F

•Dry beans in towel and place directly on parchment lined sheet pan or in bowl

•Add to beans oil and seasoning, evening coat beans with hands or spoon

•Bake for 30-45 minutes on sheet pan, stiring on pan half way through, until cooked to desired crispyness

•Cool thoroughly before eating

Item Ingredients:

•3 tbsp high heat oil like Avocado, Extra Virgin Olive, or Canola oil.

•1 medium to large onion, diced.  Red, White, or Yellow onion is fine.  Can substitute 1 tbsp of onion powder. 

•2 tbsp garlic powder. Can substitute 3-4 garlic cloves, minced.

•2 tbsp cumin.

•2 tsp red pepper flakes.

•2 cans pinto beans, or other soft bean like Great Northern, Red beans.  Drain offliquid and rinse in cold water.  Smash with potato masher.

•1 can Slopping Joe sauce.  Look for low sugar and/or low salt.

•Hamburger buns of choice.  Toppings of choice as desired

Directions:

1.Heat skillet under medium heat.  Add oil.

2.Once oil heated, add onions and cook for 3-4 minutes until starting to soften and look clearer.

3.Add spices and cook, stirring constantly, for at least one minute.

4.Once spices start to become fragrant, add smashed beans and sauce.

5.Mix thoroughly and heat for several minutes. Add water, 1 tbsp at a time if toothick.  Cook over low heat for a few minutes if looking too thin.

6.Serve by spooning over buns and topping as desired.

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Approximately 6-8 servings.

High in fiber thanks to the use of beans and additional vegetables.

High in healthy unsaturated fats thanks to cooking in oil.

Low in Saturated fat and Cholesterol compared to Sloppy Joes using ground meat.

This recipe uses canned items from the pantry as well as options for fresh items if available.  It will make approximately four servings but can be scaled up as needed.

Ingredients:

•1 medium to large onion, yellow or white preferred, diced. OR 1tbsp onion powder.

•1 cup fresh mushrooms, cleaned and ruffly chopped.  Button or baby portabellas preferred. OR 1-2 cups ruffly chopped greens such as spinach, kale, or beet greens.

•1-2 tbsp vegetable or olive oil

•1-2 cups cooked lentils.  Can use one can of rinsed lentils, brown lentils preferred, or cook from dry following package directions until lentils are al dente but not mushy.

•1-2 tsp each of the following spices: black pepper, rosemary, oregano, parsley, garlic powder.  1-2 tbsp of Italian seasoning would also suffice.

•1 can cream of mushroom soup mixed with 1.5 cans of water

•Egg noodles, cooked until al dente, 0.5-1 package depending on quality preferred.

•Optional: 1 can of green beans or peas, drained and rinsed.

Directions:

1.Get water heated to near boil for egg noodles, and separate skillet heated up over medium- high heat.

2.Add oil to skillet.  Once hot, add onion and cook for 2-3 minutes until onionstarts to soften and get more translucent.

3.Add mushrooms to onions and cook for 2-3 more minutes until soft.

4.Add cooked lentils and cook for 2-3 minutes.

5.Add spices and stir into onions and mushrooms for 1-2 minutes. Once thespices become fragrant and start to stick to the skillet, add the mushroomsoup in water to deglaze.

6.Mix gently but thoroughly and heat till starting to bubble.  Any greens used and any other canned vegetables used should be added and stirred in. 

7.Reduce heat to low- medium once mixture starts to boil.

8.Add in cooked egg noodles once they are done.

9.Serve once all is mixed and heated through.  Optional: serve with chopped parsley.

Ingredients:

1. 3 Roma tomatoes, diced OR 1 can diced tomatoes drained

2. One small red onion, diced

3. 2 cans beans, drained and rinsed

4. Options: Black beans, Black eye peas, Kidney beans, Chickpeas

5. 1 small bag frozen corn kernels, thawed OR 1 can plain corn drained and rinsed

6. 1 bell pepper diced

7. 1 jalapeño seeds removed, finely diced OR one small can green chilis drained

8. chopped fresh cilantro, to taste

9. Other options: diced avocado, diced celery, diced cucumber

10. Tortilla chips for serving

Dressing options:

• Combine equal amounts (2-3 tbsp each) olive oil, red wine vinegar, and lime juice along with 1 tsp orless of garlic salt, black pepper, and sugar.

• Non-chunky salsa of choice ~1 cup

• Hot sauce of choice ~2 tbsp

Directions: Combine all vegetables and beans in a large bowl.  Toss with dressing and cilantro.  Refrigerate for up to 4 days.

Ingredients:

o2 medium or 1 large zucchini, unpeeled, cut away central seeds if large, rough chop

oGreek yogurt – ¾ cup (Sour cream alternative)

oEVOO – 1 tbsp

o¾ cup chopped herbs: basil, dill, mint, chives, parsley

oLemon- one large – juiced – gives ¼-1/2 cup

o1 can (~1.5 cups) White bean: Cannellini, Butter beans, drained and rinsed

oGarlic – one clove – Minced

oHoney- 1 teaspoon (optional)

oSalt&Pepper – to taste but minimize

Directions:

1. Wash all produce and process as directed

2.Place cucumbers, yogurt, EVOO, beans, herbs, lemon juice, garlic, honey, S&P into blender,, working batches

3.Blend until smooth.  Blend in ¾-1 cup water as needed to thin out as desired.

Chill 3-4 hours in fridge