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Baked Eggs with Tomatoes, Red Bell Pepper & Garlic

Baked Eggs with Tomatoes, Red Bell Pepper & Garlic
Prep Time
30 min prep time
Number of Servings
2
Ingredients
  • 2 Tbsp coconut oil
  • 2 cloves garlic, minced
  • 1 red bell pepper, seeded and sliced into strips
  • [q:1/2] tsp paprika
  • 1 cup diced, canned tomatoes
  • Salt and freshly ground black pepper to taste
  • 2 eggs
  • 2 Tbsp chopped fresh basil
Directions
  1. Preheat oven to 400°.
  2. Heat oil in an oven-safe pan set over medium heat. Add garlic and sauté for 2 minutes. Add bell pepper and paprika. Sauté for 5 minutes. 
  3. Add tomatoes and cook for 2 minutes. Remove pan from heat and season with salt and pepper.
  4. Make a small hollow in one side of tomato mixture using a spoon. Crack one egg into hollow. Make a second hollow in other side of pan using spoon. Crack second egg into this hollow. (Alternately, you can bake eggs and tomato sauce in their own individual-sized baking dishes.)
  5. Transfer baking dish to oven. Bake for 10 to 12 minutes, until whites are cooked but yolks are still runny. Garnish with basil and serve immediately.
Nutrition Info
Per serving: 217 Calories, 7 g Protein, 8 g Carbohydrates, 2 g Fiber, 18 g Total fat (13 g sat), 437 mg Sodium, [nutrition:5] Vitamin C, [nutrition:2] Vitamin A, B2 (riboflavin), B6, [nutrition:1] Vitamin B12, E, Folate, Phosphorus

Fried Plantain, Spicy Beans & Yogurt Dressing

Fried Plantain, Spicy Beans & Yogurt Dressing
Prep Time
40 minutes
Number of Servings
6
Ingredients
  • 2 Tbsp olive oil
  • [q:1 1/2] Tbsp butter
  • 3 ripe plantains, peeled and cut into L-inch slices
  • 1 (14 oz) can pinto beans, drained
  • 1 (14 oz) can kidney beans, drained
  • 1 avocado
  • 1 red bell pepper, chopped
  • 1 green bell pepper, chopped
  • 1 red onion, chopped
  • [q:3 1/2] oz cherry tomatoes, halved
  • [q:1/2] cup whole-kernel corn
  • 2 tsp cilantro leaves, roughly chopped
  • [q:3 1/2] oz baby leaf spinach
  • 3 chilis, thinly sliced (any kind you like)

For the Dressing

  • 3 Tbsp plain yogurt
  • 2 Tbsp olive oil
  • 1 lime, zest and juice
  • 2 tsp cilantro leaves, roughly chopped
  • 1 garlic clove, roughly chopped
  • [q:1/2] tsp ground cumin
  • [q:1/2] tsp cayenne pepper
  • Pinch of sea salt

To Serve

  • 2 tsp chili flakes (optional)
Directions
  1. Heat oil and butter in a skillet over medium heat. When butter starts to smell a little nutty, add plantain slices in a single layer (you may need to do this in two batches). Leave them to froth and foam for about 3 minutes; give skillet a shake to dislodge them and then flip them over to cook them on the other side. You want them to be golden brown with lovely caramelized edges. Once they’re cooked, transfer to paper towels to drain off excess oil and butter.
  2. While plantain slices are frying, put pinto and kidney beans into a large mixing bowl. Halve avocado, remove pit, chop flesh, and add it to bowl, along with peppers, onion, tomatoes, corn, and cilantro. Mix everything together well.
  3. Place all ingredients for dressing into a food processor and blitz. Add half of dressing to mixing bowl and toss everything together. Lay spinach leaves on a serving dish and top with bean mix. Place fried plantain slices on top. Finish dish with sliced chilis and chili flakes, if using. Serve with remaining dressing on the side.
Nutrition Info
772 Calories, 34g Protein, 124 g Carbohydrates, 34 g Fiber, 19 g Total fat (4 g sat), 154 mg Sodium, [nutrition:5] Vitamin B1 (thiamine), B6, C, K, Folate, Iron, Magnesium, Phosphorus, Potassium, [nutrition:3]Vitamin B2 (riboflavin), Zinc, [nutrition:2] Vitamin A, B3 (niacin), E

Roasted Poblano Creamy Spaghetti with Grilled Chicken, Onions, & Peppers

Roasted Poblano Creamy Spaghetti with Grilled Chicken, Onions, & Peppers
Prep Time
45 mins prep
Number of Servings
4
Ingredients
  • 1 lb poblano chilies
  • [q:3/4] cup plain unsweetened Greek yogurt
  • [q:1/4] cup roughly chopped cilantro
  • 1 garlic clove, grated
  • Salt and pepper
  • 4 oz spaghetti
  • 4 (6 oz) boneless, skinless chicken breasts
  • 2 Tbsp vegetable oil, divided
  • 1 small onion, cut in half along the equator
  • 1 red bell pepper, sliced lengthwise into 2 pieces
Directions
  1. To fire roast chilies for poblano cream sauce, place chilies on a baking tray and broil them until skin is blackened, turning as needed.
  2. Place peppers in a bowl and cover with plastic wrap. When cool enough to handle, after about 20 minutes, remove blackened skin from peppers by wiping it off with your fingers. Rinse remaining blackened skin off. Cut chilies in half and remove and discard seeds. Roughly chop chilies and place in bowl of a food processor along with yogurt, cilantro, garlic, and salt and pepper to taste. Purée.
  3. Bring a large pot of water to boil. Cook spaghetti according to package directions. Drain spaghetti and set aside.
  4. Heat a grill pan over medium-high heat. Season chicken breast with salt and pepper and coat with 2 teaspoons of the oil. Grill chicken breast for approximately 4 minutes per side or until cooked through. Toss onion and bell pepper pieces with remaining oil. Season to taste with salt and pepper. Grill until just softened and slightly charred about 3 minutes. Slice grilled onion and bell pepper pieces into long strips.
  5. Toss spaghetti with sliced bell pepper and onion and half of poblano-yogurt sauce. Heat through. Divide between 4 bowls. Top each bowl with a grilled chicken breast and dollop of remaining sauce.
Nutrition Info
487 Calories, 49 g Protein, 39 g Carbohydrates, 4 g Fiber, 15 g Total fat (3 g sat), 405 mg Sodium, [nutrition:5] Vitamin B3 (niacin), B6, C, Phosphorus, [nutrition:3] Vitamin B2 (riboflavin), [nutrition:2] Vitamin B1 (thiamine), E, Magnesium, Potassium, [nutrition:1] Vitamin A, B12, D, K, Folate, Iron, Zinc

Fresh Salsa

Fresh Salsa
Number of Servings
Serves 4
Ingredients
  • 8 oz cherry tomatoes
  • 1 red bell pepper
  • [q:1/3] red onion
  • 1 Tbsp cilantro leaves
  • 1 Tbsp coconut aminos*
  • Juice of 1 small lime
Directions
  1. Finely dice tomatoes, bell pepper, and onion. Chop cilantro.
  2. Add all salsa ingredients to a bowl and stir well.
  3. Serve immediately or store in an airtight container in the fridge.
Nutrition Info
 33 Calories, 1 g Protein, 8 g Carbohydrates, 2 g Fiber, 73 mg Sodium, [nutrition:5] Vitamin C, [nutrition:1] Vitamin B6

Veggie Skillet Lasagna

Veggie Skillet Lasagna
Prep Time
40 min prep time
Number of Servings
4
Ingredients
  • 2 Tbsp olive oil
  • 1 medium zucchini, sliced
  • 1 medium red bell pepper, chopped
  • 1 medium onion, chopped
  • 3 garlic cloves, chopped
  • [q:1/2] tsp salt
  • 1 can (28 oz) crushed tomatoes
  • 6 oz no-boil lasagna noodles, broken into thirds
  • 1 cup part-skim ricotta cheese
  • 8 oz part-skim mozzarella cheese, shredded
  • [q:1/4] tsp ground black pepper
  • Fresh basil leaves, for garnish
Directions
  1. In a deep 12-inch skillet, heat oil over medium-high heat until hot. Add zucchini, bell pepper, onion, garlic, and salt. Cook for 6 minutes, stirring. Stir in tomatoes.
  2. Reduce heat to low. Add noodles to sauce, making sure each piece is at least partially submerged. Cover and cook for 15 minutes or until noodles are almost al dente, gently stirring twice.
  3. Dollop ricotta all over top of noodles; sprinkle mozzarella over ricotta. Cover and cook for 10 minutes more or until cheese melts and noodles are al dente. Sprinkle with black pepper and garnish with basil.
Nutrition Info
499 Calories, 23 g Protein, 53 g Carbohydrates, 6 g Fiber, 23 g Total fat (11 g sat), 919 mg Sodium, [nutrition:5] Vitamin C, Phosphorus, [nutrition:4] Vitamin B6, [nutrition:3] Vitamin B2 (riboflavin), Calcium, [nutrition:2] Vitamin A, B1 (thiamine), B3 (niacin), E, K, Iron, Magnesium, Potassium, Zinc, [nutrition:1] Vitamin B12, Folate

Raw Red Hummus

Raw Red Hummus
Prep Time
20 minutes
Number of Servings
Serves 4
Ingredients
  • 2 Tbsp fresh lemon juice, plus more to taste
  • 1 Tbsp extra-virgin olive oil
  • [q:1/3] cup hulled tahini, plus more to taste
  • 1 cup peeled and roughly chopped zucchini (about 1 medium)
  • 1 cup ribbed, seeded, and roughly chopped red bell pepper (about 1 medium)
  • [q:1/4] cup drained, dried, and roughly chopped sun-dried tomatoes packed in oil
  • 1 tsp minced garlic (about 1 clove), plus more to taste
  • [q:1/8] tsp Bragg Liquid Aminos, gluten-free soy sauce, or tamari, plus more to taste
  • [q:3/4] tsp natural salt, plus more to taste
  • Optional Boosters
    • [q:1/4] tsp smoked paprika
    • [q:1/8] tsp red pepper flakes, plus more to taste
    • 1 tsp raw sesame seeds
Directions
  1. Throw all ingredients, including optional smoked paprika and red pepper flake boosters (not raw sesame seeds), into a blender and blast on high for about 1 minutes, until smooth and creamy.
  2. Tweak tahini, garlic, liquid aminos, salt, and red pepper flakes to taste.
  3. Chill in fridge for a few hours to thicken. Serve garnished with optional sesame seed booster.
Nutrition Info
185 Calories, 5 g Protein, 11 g Carbohydrates, 4 g Fiber, 15 g Total fat (2 g sat), 245 mg Sodium, [nutrition:5]  Vitamin C, [nutrition:2] Vitamin B1 (thiamine), Phosphorus, [nutrition:1] Vitamin B2 (riboflavin), B3 (niacin), B6, Calcium, Folate, Iron, Zinc

Avocado-Tomatillo Sauce

Avocado-Tomatillo Sauce
Prep Time
10 min
Number of Servings
1 cup (serves 4)
Ingredients
  • 1 ripe avocado, halved, pitted, and peeled
  • 2 tomatillos, husked and roughly chopped
  • [q:1 1/4] cups diced white onion
  • [q:1/2] serrano chili, stemmed
  • 1 Tbsp water
  • [q:1/2] tsp kosher salt
  • Leaves from 2 sprigs cilantro, chopped (optional)
Directions
  1. In a food processor, combine avocado, tomatillos, onion, serrano chili, water, and salt. Pulse until fairly smooth, about 10 pulses, scraping down bowl as needed.
  2. Add cilantro (if using), and then pulse a couple of times to combine. Transfer to a bowl.
  3. Taste and adjust seasoning with salt if needed. The salsa will keep well for 24 hours, covered and refrigerated.
Nutrition Info
90 Calories, 1 g Protein, 6 g Carbohydrates, 4 g Fiber, 8 g Total fat (1 g sat), 194 mg Sodium, [nutrition:1] Vitamin B6, C, K, Folate

Fajitas de Pollo

Fajitas de Pollo
Chicken Marinated with Onions and Peppers
Prep Time
30 min prep time +2 hrs marinate time
Number of Servings
serves 4
Ingredients
  • 4 Tbsp vegetable oil, divided
  • 2 Tbsp lemon juice
  • 3 cloves garlic, finely chopped
  • [q:1/2] tsp oregano
  • [q:1/2] tsp crushed red pepper flakes
  • Salt
  • 3 boneless, skinless chicken breasts, cut into chunks
  • 2 onions, thinly sliced
  • 1 red bell pepper, thinly sliced
  • 1 yellow bell pepper, thinly sliced
  • 1 green bell pepper, thinly sliced
  • 4 tortillas
  • Fresh cilantro, finely chopped
Directions
  1. In a bowl, add 2 tablespoons of the oil, the lemon juice, garlic, oregano, red pepper flakes, and [q:1/4] teaspoon of salt.
  2. Toss chicken pieces in oil-lemon juice mixture. Cover and refrigerate for 2 to 4 hours.
  3. In a large skillet over medium heat, sauté onion and bell peppers in remaining 2 tablespoons of oil until tender, about 5 to 7 minutes. Remove from skillet and set aside.
  4. Add marinated chicken to same skillet. Cook chicken on medium-high heat for about 8 minutes, or until tender. Add onion and pepper mixture back to pan. Serve immediately with warm tortillas on side. Garnish with cilantro.
  5. Heat the tortillas, using one of the following methods:
    • Cast Iron or Skillet: Place the tortillas one by one in a dry pan set over medium-high heat. They will puff up, soften, and toast. Flip to heat both sides.
    • Oven: Wrap 6 to 8 tortillas in foil and place in a preheated 350° oven for 15 to 20 minutes.
    • BBQ: Place each tortilla on the grates above cooled coals for just a few seconds per side. Flip by using tongs. This method adds exceptional flavor.
Nutrition Info
661 Calories, 54 g Protein, 53 g Carbohydrates, 5 g Fiber, 25 g Total fat (3 g sat), 734 mg Sodium, [nutrition:5] Vitamin B1 (thiamine), B3 (niacin), B6, C, Folate, Phosphorus, [nutrition:4] Vitamin B2 (riboflavin), [nutrition:3] Vitamin E, [nutrition:2] Iron, Magnesium, Potassium, Zinc, [nutrition:1] Vitamin B12, D, K

Spinach & Bell Pepper Frittata with Goat’s Cheese

Spinach & Bell Pepper Frittata with Goat’s Cheese
Prep Time
40 minutes
Number of Servings
serves 4
Ingredients
  • 1 Tbsp olive oil
  • 1 orange bell pepper, seeded and cut into [q:1/2]-inch pieces
  • 2 cup thinly sliced baby spinach
  • 1 garlic clove, minced
  • 8 eggs
  • Salt and freshly ground black pepper
  • [q:1/2] cup milk (dairy or unsweetened non-dairy)
  • [q:1/2] cup crumbled soft goat’s cheese
  • [q:1/8] cup thinly sliced chives
Directions
  1. Preheat oven to 350°.
  2. Heat oil over medium heat in an oven-safe nonstick skillet or cast iron skillet. Add bell pepper. Cook, stirring often, until tender, approximately 5 minutes. Add spinach and garlic and cook for 2 minutes. Remove skillet from heat and season vegetables with salt and pepper.
  3. Whisk eggs and milk together in a large bowl until just blended. Don’t over-whisk eggs or frittata will collapse when cooling. Gently stir eggs into vegetable mixture in pan. 
  4. Sprinkle goat’s cheese and chives over top. Transfer skillet to oven and bake 20 to 25 minutes, or until edges are lightly browned and a knife inserted in center comes out clean.
Nutrition Info
246 Calories, 17 g Protein, 5 g Carbohydrates, 1 g Fiber, 17 g Total fat (7 g sat), 441 mg Sodium, [nutrition:5] Vitamin C, K, [nutrition:4] Vitamin B2 (riboflavin), [nutrition:3] Vitamin A, B12, Phosphorus, [nutrition:2] Vitamin B6, Folate, [nutrition:1] Vitamin D, E, Calcium, Iron, Zinc

Braised Shiitake Mushrooms

Braised Shiitake Mushrooms
with Tofu, Thai Basil & Chilies
Prep Time
3 hours
Number of Servings
Serves 4
Ingredients
  • 2 Tbsp gluten-free red miso paste
  • [q:1/4] cup rice vinegar
  • 3 shallots, sliced into thin rings
  • 2 Tbsp minced fresh ginger
  • Kosher salt
  • 2 lbs fresh shiitake mushrooms, stems removed, caps left whole
  • 3 Thai (bird’s-eye) chilies, seeded and sliced into thin rings
  • 1 small red bell pepper, seeded and thinly sliced
  • 1 small yellow bell pepper, seeded and thinly sliced
  • [q:1/2] lb firm tofu, cut into [q:1/2]-inch-thick planks, seasoned with a pinch of salt and pressed*
  • [q:1/4] cup freshly torn Thai basil leaves
Directions
  1. Preheat a 4-quart (or larger) slow cooker on the High setting for at least 15 minutes.
  2. Pour 4 cups of water into slow cooker. Add miso, vinegar, shallots, ginger, and [q:1/2] teaspoon salt, whisking well to fully dissolve miso. Add mushrooms and Thai chilies, cover with lid, and cook on High for 1 hour.
  3. Add bell peppers and tofu to mushroom mixture, re-cover cooker, and cook for 1 hour more, still on High setting. To finish, add basil, mix well, season with salt to taste, and serve in a deep platter or a bowl.
Nutrition Info
206 Calories, 13 g Protein, 34 g Carbohydrates, 10 g Fiber, 4 g Total fat (1 g sat), 646 mg Sodium, [nutrition:5] Vitamin B3 (niacin), B6, C, Phosphorus, [nutrition:3] Vitamin B2 (riboflavin), Potassium, [nutrition:2] Vitamin K, Magnesium, Zinc, [nutrition:1] Vitamin B1 (thiamine), Calcium, Iron