Breakfast

Banana citrus spice smoothie (Sara’s favorite!)

What you’ll need:

Blender, 1 large Frozen Banana (cut in half before freezing, if you don’t have a frozen banana, use fresh and add double the amount of ice), 1/2 Navel Orange, 4 oz Oat milk (recommend Oatly brand or any other milk), 1/2 cup Ice Cubes, 1/2 teaspoon Cinnamon, 1/4 teaspoon Nutmeg.

Directions:

Start by adding the Oat Milk, Frozen Banana, Ice Cubes. Cut orange in half, peel and add, add Cinnamon and Nutmeg. Blend and enjoy!

Optional: Use the orange peel to add some zest on top.

apple avocado smoothie

What you’ll need:

Blender, 2 cups Spinach (that’s about 2 small handfuls), 1 Frozen Banana (cut in half before freezing, if you don’t have a frozen banana, use fresh and add double the amount of ice), 1 cup Oat milk (recommend Oatly brand) or any other milk, 1 medium Avocado, 2 medium Apples, 2 teaspoons Honey or Maple Syrup, 3 Ice Cubes.

Optional additions: Chia Seeds, Flax Seeds or Minced Ginger.

Directions:

Cut through the sides of Avocado around the pit, remove the flesh from the outer shell, cut up Apples into quarters and remove the core, place Oat Milk, Spinach, Banana, Avocado, Apples, Honey or Maple Syrup, and Ice Cubes. Blend until smooth and creamy and enjoy!

banana oatmeal smoothie

What you’ll need:

Blender, 1/4 cup Old-fashioned Oats or Quick Oats, 1 Frozen Banana (cut in half before freezing, if you don’t have a frozen banana, use fresh and add double the amount of ice), 1/2 cup Oat milk (recommend Oatly brand) or any other milk, 1 tablespoon Peanut Butter (almond butter also works), 1/2 tablespoon Honey or Maple Syrup, 1/2 teaspoon ground Cinnamon, 1/8 teaspoon Salt, 3 Ice Cubes.

Directions:

Place oats in the blender and pulse a few times until finely ground. Add the Banana, Milk, Peanut Butter, Honey or Maple Syrup, Cinnamon and Salt. Blend until smooth and creamy and enjoy!

Banana Peanut butter spinach Smoothie (Andrea’s daily favorite!)

What you’ll need:

Blender, 1 Frozen Banana (cut in half before freezing, if you don’t have a frozen banana, use fresh and add double the amount of ice), a handful of spinach, 1 super generous tablespoon of Peanut Butter (almond butter also works), 1/4 cup of Greek yogurt, 3-4 Ice Cubes, 1/4 cup of water (more or less depending on what consistency you would like)

Directions:

Put everything in the blender. Blend until smooth and creamy. Enjoy and feel good about eating veggies with breakfast!

wild berry smoothie

What you’ll need:

Blender, 1 1/2 cups Kale (about 4-6 leaves), 1 frozen Banana (cut in half before freezing, if you don’t have a frozen banana, use fresh and add double the amount of ice), 1 cup Oat milk (recommend Oatly brand) or any other milk, 1 cup Mango chunks, fresh or frozen, 1/2 cup Wild Blueberries, fresh or frozen, 1 teaspoon Honey or Maple Syrup, 1/2 cup Plain nonfat Greek yogurt , 3 Ice Cubes.

Optional additions: Chia Seeds or Flax Seeds.

Directions:

Place Bananas, Mango chunks, Blueberries, Yogurt and Milk in blender. Blend until smooth then add the Kale and Honey or Maple Syrup and blend again until smooth.

Apple cinnamon overnight oats (*for the next day)

What you will need:

Medium size bowl with sealed lid or mason jar with sealed lid, 1/2 cup rolled Oats, 1 teaspoon Cinnamon, 1 tablespoon Maple Syrup, 1/2 cup Almond Milk (or any other milk), 1 Apple.

Directions:

Cut up apple into small cubes, pour Oats, Milk, Maple Syrup, Cinnamon and Apple cubes and stir to mix together. Cover and place in refrigerator overnight to enjoy the next day!

Avocado toast & over-easy egg

What you’ll need:

1 or 2 slices of a rustic bread or multigrain toast or english muffin, 1 medium Avocado, 1/2 Lemon, 1 teaspoon Olive Oil, 1/8 teaspoon Crushed Sea Salt, 1/8 teaspoon Crushed Pepper, 1/8 teaspoon Dried Chili Pepper Flakes and Butter.

Optional: Grape Tomatoes cut into Avocado Mash or left on the side to garnish.

Directions:

Cut Avocado around the pit, on the side without the pit, pierce the flesh with a knife to cut a few lines running parallel and perpendicular to quarter the half of Avocado, remove the pit from the other half and do the same. Scoop the flesh from shell into a small bowl, mash up the Avocado, remove seeds from the lemon and squeeze the juice over the bowl, add Olive Oil, Sea Salt, Pepper and mix together. Set aside.

Spread a layer of Butter to your slice(s) of bread and place in a pan with the butter side down. Toast until butter melts and bread develops a light crust.

Place Avocado mash over the toast with butter side up. Set aside.

Place butter in pan to coat, crack an egg and allow time to cook, sprinkle Sea Salt and Pepper, flip over to cook. Once finished carefully place over-easy egg on the avocado toast. Sprinkle Dried Chili Pepper Flakes, Sea Salt and/or Pepper to taste. Enjoy!

Dessert, Drinks & Snacks

green tea matcha- 3 ways

What you’ll need:

1 1/2 teaspoons Culinary Grade Green Tea Matcha Powder, 8 oz Oat milk (recommend Oatly brand) or any other milk, 1 teaspoon Agave Syrup or Honey, Bamboo or Metal Whisk.

Hot:

Boil water and pour 2 tablespoons in a small bowl with Matcha powder and whisk together until a paste is formed. Add 1/2 cup of Hot water and continue to whisk until smooth. Heat milk in a sauce pan (or use an automatic frother), add Matcha to Hot Milk in a mug and Agave Syrup or Honey to sweeten to your taste.

Cold:

Boil water and pour 2 tablespoons in a small bowl with Matcha powder and whisk together until a paste is formed. Add 1/2 cup of Hot water and continue to whisk until smooth. Add Matcha to a large glass, add Agave Syrup or Honey, add Cold Milk, add 3 or more Ice cubes and mix together.

Blended:

Add Matcha powder, 1 frozen Banana (cut in half before freezing, if you don’t have a frozen banana, use fresh and add double the amount of ice), Oat milk or other milk, 3 Ice cubes, Agave Syrup. Blend all together and enjoy!

Ginger Chocolate Trail mix

What you’ll need:

1 1/5 cups Dark Chocolate, 2/3 cup dried Cranberries, 1 cup dried Apricots, 3/4 cup Candied Ginger, 1 cup Toasted Pecans, Raw Walnuts or Raw Cashews, 3/4 cup Toasted Almonds.

Optional additions: Golden Raisins, Dark or Semi-Sweet Chocolate Chips can be used instead of large Chocolate chunks.

Directions:

Cut Dark Chocolate into chunks, cut Apricots into quarters, if needed chop up Candied Ginger into smaller pieces. Mix ingredients together. Either fill up a large resealable bag or divide among 6 jars or resealable bags.

Anise Almond Biscotti (Marguerite Lodico’s Recipe — Andrea’s Mom!)

What you’ll need:

3 1/4 cups of flour, 1 tablespoon of baking powder, 1 1/2 cups of sugar, 10 tablespoons of melted butter, 3 large eggs, 1 tablespoon of vanilla, 1 teaspoon of anise flavor, 1 cup of sliced almonds coarsely chopped, 1/2 teaspoon of salt, egg white wash for tops

Directions:

Preheat oven to 350 degrees.

Mix flour, baking powder, and salt and set aside. Beat sugar and melted butter, eggs, vanilla, and anise. Add flour to egg mixture. Chop almonds and mix them in.

Divide dough into 3 logs. Brush with egg whites. Bake for 30 minutes. Cool for 25 minutes. Cut into slices, put back in the oven at 350 degrees for 8 minutes on each side.

Enjoy with a cup of coffee or a frothy tea for dipping!

Lunch & Dinner

Cuisine influenced by:

Harvest Chicken cassarole

What you’ll need:

2-3 tbsp. Extra-Virgin Olive Oil, 2 lb. Boneless Skinless Chicken Breasts, Kosher Salt, Freshly Ground Black Pepper, 1/2 Onion, 2 Medium Sweet Potatoes, 1 lb. Brussels Sprouts, 2 Cloves Garlic, 2 tsp. Fresh Thyme, 1 tsp. Paprika, 1/2 tsp. Ground Cumin, 1/2 cup Chicken Broth (Low Sodium if available), 6 cups Cooked Wild Rice, 1/2 cup Dried Cranberries, 1/2 cup Sliced Almonds.

Vegetarian Option: No Chicken or Substitute with Wild Mushrooms

Directions:

Preheat oven to 350 degrees and grease a 9”x13” baking dish with olive oil.

Chop onion, Peel sweet potatoes and cut into small cubes, trim and quarter Brussels sprouts, mince garlic.

Use a large skillet with medium heat and add 1 tbsp. olive oil. Season chicken with salt and pepper. Add chicken to skillet and cook until golden and cooked through- roughly 8 mins. per side. Let rest for 10mins and then cut into 1” pieces.

Heat a tbsp. olive oil over a medium heat. Add onion, sweet potatoes, Brussels sprouts, garlic, thyme, paprika and cumin. Add 1/4 cup broth and bring to a simmer, let it cook covered for 5 mins.

Place cooked rice in a baking dish and season with salt and pepper. Stir in chicken, cranberries, cooked vegetables and remaining 1/4 cup broth. Sprinkle almonds on top and bake for 15-18mins.

Apple Cider Glazed Chicken

What you’ll need:

1 large Sweet Potato, 2 Apples, 2 tbsp. Olive Oil, 1 tbsp. Fresh Rosemary, Kosher Salt, Freshly Ground Black Pepper, 6 Bone-in, Skin-on trimmed Chicken Thighs, 2/3 cup Apple Cider, 2 tbsp. Honey, 1 tbsp. Grainy Mustard, 1 tbsp. Butter, 3 Rosemary Sprigs.

Large ovenproof or cast iron skillet.

Directions:

Peel and cube Sweet Potato, slice apples, chop rosemary.

Preheat oven to 425 degrees. Use a medium bowl, add potatoes, apples and chopped rosemary, season with salt and pepper. Drizzle with 1 tbsp. olive oil and toss to combine.

Use a large ovenproof or cast iron skillet over medium heat, add 1 tbsp. olive oil. Add chicken and sear with the skin side down, 2 mins. Remove chicken from heat and make the glaze.

In the same skillet add apple cider, honey and grainy mustard. Bring mixture to a rapid simmer and cook until mixture has reduced slightly, whisk in the butter. Place the chicken back to the skillet with skin side up and scatter the sweet potatoes and rosemary sprigs around the chicken. Turn off heat and move to the oven.

Bake for 20mins. or longer until the sweet potatoes are tender and the chicken is cooked through. (if potatoes need longer to cook then transfer the chicken to a cutting board to rest and continue cooking until tender.)

Creamy Pumpkin soup with grilled cheese croutons

What you’ll need:

3 tbsp. Butter, 1-2 tbsp Extra-Virgin Olive Oil, 2 Cloves, 1 cup Onion, 2 cup Pumpkin Puree, 1 1/2 cup Vegetable Broth, 1/2 cup Heavy Cream, 2 tbsp. Honey, Kosher Salt, Freshly Ground Black Pepper, 4 slices bread, 4 slices Gruyere Cheese (or your choice), 1/4 cup Fresh Parsley.

Directions:

Chop onion, Mince Garlic and chop parsley.

Use a large pot over medium heat, melt 1 tbsp. butter and 1 tbsp. olive oil. Saute garlic and onions for 3-4 mins. Stir in pumpkin, broth, heavy cream and honey then season with salt and pepper. Bring to a boil and simmer for 7-10 mins. Turn off heat and melt remaining butter to achieve a silky consistency. Then cover with a lid and keep warm.

Use a cast-iron skillet or large skillet over medium heat. Spread butter on one side of each pieces of bread and place in the skillet with butter side down. Place gruyere cheese on the bread and cover with another piece of bread with butter side up. Cook until golden brown, cheese melted and flip as needed. Transfer to a cutting board and cut each grilled cheese sandwich into 8 pieces.

Place soup into bowls and scatter grilled cheese crouton pieces on top. Garnish with parsley and drizzle with olive oil.

Cuisine influenced by:

chakra Rainbow salad

What you’ll need:

2 medium Carrots, 1 medium Golden Beet, 1 Medium Red Beet, handful Kale, 1/2 Red Onion, 1 Avocado, Hemp Seeds for garnish.

Directions:

Spiral, chop or grate Carrots, spiral, chop or grate Beets, wash and dry Kale, slice Onion and cube Avocado.

Assemble in a bowl layering with Kale on the bottom and topping with hemp seeds. Serve with your favorite salad dressing or mix 1 tbsp. olive oil, 1 tbsp. balsamic vinegar and blend together.

Option to squeeze fresh lemon over salad to taste.

Turmeric carrot ginger Soup

What you’ll need:

2 tbsp. Coconut Oil, 4 Carrots, 2 large Parsnips, 1 Onion, 1 tbsp Minced Ginger, 1/2 tsp. Ground Turmeric, 32 ounces Vegetable Broth, 1 sprig fresh Rosemary.

Blender

Directions:

Peel and chop carrots, parsnips and onion, mince ginger and remove rosemary leaves.

Heat a large pot over medium heat and add olive oil. Add the carrots, parsnips, onion and ginger. Sprinkle with turmeric and reduce to a low heat. Cover and cook for 4-5 mins and stir occasionally until the carrots and parsnips brown. Add the broth and increase to high heat. Bring to a boil and cover. Reduce immediately to simmer and cook for 4-5 mins until carrots become tender. Cool for 5 mins and blend together on the soup setting of your blender.

Garnish with rosemary.

Beetroot Patties with mushroom caps

What you’ll need:

4-5 Beetroots, 1 small Onion, 1 clove Garlic, 3/4 cup Rolled Oats, 2 tbsp Olive Oil, 2 Eggs, 1 cup Feta Cheese, 1 handful Fresh Basil, 8 small Portobello Mushrooms caps, and Salt and Pepper.

Suggested addition: Mixed green salad, avocado or rice to make a meal with the addition of the patty.

Directions:

Grate the beetroots, chop the onion, mince the garlic, dice the avocado.

Place the grated beetroots, onion and garlic in a large bowl. Add the rolled oats, olive oil and eggs and mix with a fork until well combined. Add the feta cheese, basil, salt and pepper and stir to combine. Set aside for 30 mins to set.

Meanwhile, clean the mushroom cups and brush them with olive oil. Place the mushrooms in the oven or grill and let them cook until heated through around 8 mins.

While the mushrooms are cooking, form 8 patties with the beetroot mixture onto a large baking sheet. Grill on each side for a few minutes. (note: if the mixture is too wet then add some more oats).

Once the patties are cooked, transfer them to a large serving plate and wrap them between two mushrooms.