Ingredients

• • 1 box pasta
  • 1 tablespoon extra-virgin olive oil
  • 1 yellow onion, chopped

• 1 cup frozen (or fresh) broccoli florets

• 1 jar alfredo sauce

Instructions

1. Bring a large pot of salted water to a boil. Prepare the pasta according to the instructions on the package, cooking until al dente. Drain and set aside.
2. Heat 1 tbsp of olive oil in a skillet over medium heat. Add the onion and sauté until soft, about 5 minutes.
3. Steam the broccoli according to the instructions on the package. After steaming, sire in the pasta and alfredo sauce.
4. Season to taste with more salt and pepper, as desired.

Optional – add diced chicken for protein.

ngredients

• 1 head broccoli, stemmed and cut into florets
• 1 tbsp. olive oil
• 1 tsp grated ginger
• 1 garlic clove, minced
• 1 tbsp. water
• 1 naval orange, juiced
• 1 tbsp. tamari (or soy sauce)
• 1 tbsp. rice wine vinegar
• 1 tsp sesame oil
• 2 tbsp. unsalted cashews (raw or dry roasted)
• Pinch of red pepper flakes

Instructions

1. In a large pot or wok add olive oil and heat over medium heat
2. Add in broccoli, ginger, and garlic, and sauté until broccoli is coated
3. Add in water and cover pot to allow broccoli to steam for 3 minutes
4. Remove lid and add in orange, tamari, rice wine vinegar, sesame oil, and cashews
5. Sauté for 5 minutes to char broccoli slightly and allow it to absorb the sauce

Ingredients:

• Package of Ramen Noodles
• Vegetables of your choice
  • We used:
    • Frozen broccoli
    • Frozen spinach
    • Frozen carrots

Directions:

1. Read the ramen package for microwave directions (it may vary)
2. Remove your bowl with a towel to protect your hands.
3. Once you remove your cooked noodles from the microwave add your seasoning from the provided packet.
   1. You can use regular chicken, beef, or vegetable broth if you prefer. This can help cut down on sodium.
4. Add your vegetables and stir.

Ingredients

• ½ lb spaghetti, broken in half
• 1 cup marinara
• 12 slider buns (Kings Hawaiian Rolls)
• ¼ cup (1/2 stick) butter, melted
• 1 tsp. garlic powder
• ¼ tsp. red pepper flakes
• 2 tsp. chopped fresh parsley
• 2 tbsp. freshly grated parmesan
• 6 slices mozzarella

Instructions

1. Preheat oven to 350. In a large pot of boiling salted water, cook spaghetti according to package directions until al dente. Drain.
2. In a large bowl, toss together cooked spaghetti and marinara.
3. In a small bowl, combine butter, garlic power, red pepper flakes, parsley, and parmesan. Place the bottom halves of the slider buns in a 9”x13” baking dish. Top each with spaghetti mixture, then drape over mozzarella to cover. Place the top halves of the buns on top. Brush buns liberally with butter mixture.
4. Bake until cheese is melty and buns are toasted, 10 minutes. For easier serving, run a pairing knife between each bun.

Ingredients:

• 1 sweet potato
• 1 can of black beans
• 1 packet of taco seasoning
• 2 tbsp.  (or 2 regular spoonfuls) of plain yogurt /or sour cream
• 1 canned chipotle in adobo sauce /or a teaspoon of hot sauce
• Extra: lime juice

Directions:

1. Scrub your potato with water. This removes dirt and bacteria.
2. Take a fork and make several indentions. This prevents your potato from exploding in the microwave, and helps cook your potato quicker.
3. Fill your bowl halfway with water. Set your potato in the bowl. The water will prevent your potato from drying out.
4. Put your potato in the microwave for 10-12 minutes (20 minutes if your microwave is 700 watts).
5. Open your can of beans and drain the excess liquid.
6. Add taco seasoning to your beans and mix.
7. Spoon 2 tablespoons (or a regular spoon) or plain yoghurt into an additional bowl. Cut up your chipotle into small pieces (about the size of spaghetti noodles) and stir into the yoghurt.
8. At 12 minutes, take potato our of the microwave. Use the fork to test if it cooked all the way through. (The fork should cut through the entire potato easily)
9. Drain the water used to cook the potato. Cut the potato open and add the beans, and crema. If you have a lime, squeeze juice over the top.

Ingredients

• 3 Medium Potatoes
• 1 Yellow Onion
• 1 Bell Pepper
• 1 Zucchini
• ½ Tsp Garlic Powder
• ½ Tsp Cumin powder
• ½ Tsp Smoked Paprika
• Salt and Pepper to Top
• 2-3 Tbsp Cooking Oil

Instructions

1. In a large pan over medium heat, add oil (optional) and diced potatoes. Stir potatoes and oil together and cook, covered, for about 10 minutes or until they begin to crisp and are softer when poked with a fork.
2. Chop the remaining ingredients into bite-sized pieces and add to the pan along with the spices. Give it a good stir and continue cooking for 5-10 minutes, or until veggies are soft.
3. Serve with toppings of choice!

Optional – add ground sausage for protein.

Ingredients

• ¼ cup water
• 1lb green beans
• Pinch of coarse salt
• 1 tbsp olive oil
• 2 tbsp unsalted butter
• 4 garlic cloves
• Cracked black pepper
• 1-2 tbsp fresh squeezed lemon juice

Instructions

1. Heat a large sauté pan over medium-high heat
2. Combine beans and water together with a good pinch of salt. Bring to a boil and cook for 3 minutes.
3. Drain beans and set aside.
4. Heat oil and butter together in the same pan. When butter has melted, sauté the green beans, moving them around in the pan to coat in the oil/butter mixture (about 1 minute). Add the garlic, another pinch of salt, and pepper and sauté until garlic is fragrant (30 seconds)
5. Immediately take off the heat, squeeze over lemon juice, mix through and serve.

Ingredients

• 1 bag frozen mixed vegetables (16oz/1lb)
• ½ cup vegetable broth
• 1 tbsp butter
• 1 tsp minced garlic
• 2 tbsp grated Parmesan cheese
• 1 tbsp chopped fresh parsley, as garnish

Instructions

1. Combine the vegetables and broth in a medium saucepan. Cook of medium 5-10 minutes until heated through, stirring occasionally.
2. Drain broth from pan. To pan, add the butter, garlic, and Parmesan. Season with pepper to taste. Mix until well combined. Garnish with the fresh parsley.

Ingredients:

• 1 tbsp of oil or butter
• 2 cloves are garlic, minced
• ½ a medium onion, diced
• 2- 15oz cans of tomato sauce
• 1 Tbsp. cinnamon (for regular tomato sauce leave out cinnamon)
• Salt to taste
• Pepper to taste

Directions:

1. Heat oil or butter in a pot on medium heat. Add the garlic and onion and saute until the onion is translucent or slightly browned.
2. Add the tomato sauce, cinnamon, salt, and pepper. Turn down heat to low and let simmer for 10 to 15 minutes.

Ingredients

• 2 tbsp salted butter
• 2 tbsp honey
• 1 bag (16 oz) frozen corn
• 2 oz cream cheese, cut into chunks
• ¼ tsp salt
• ¼ tsp black pepper

Directions

1. In a skillet pan, over medium-high heat, melt the butter and honey. Once melted add the frozen corn and cook for 5-8 minutes, stirring occasionally, until cooked through
2. Add cream cheese, salt, and pepper. Stir together and let it cook, about 3-5 minutes, while stirring occasionally.

Ingredients

• 2lbs carrots (peeled and sliced on a long angle into pieces approximately 3 inches long)
• 2 tbsp extra virgin olive oil
• 1 tbsp pure maple syrup
• 2 tbsp honey
• 1.5 tsp ground coriander
• 1 tsp sea salt
• ¼ tsp ground black pepper
• 1 tbsp sesame seeds
• 1 tbsp fresh thyme leaves
• 1 tbsp thinly sliced fresh chives
• ½ cup pomegranate arils or seeds

Instructions

1. Preheat oven to 450 degrees F. Lightly oil a sheet pan.
2. Place carrots on prepared pan and drizzle with olive oil, maple syrup, and honey. Sprinkle with coriander, sea salt, and pepper. Toss to coat (use hands or spatula). Spread carrots out on the pan in a single layer.
3. Roast for 10 minutes, then stir to redistribute. Return to oven and roast for another 15-20 minutes, stirring every 5 minutes. Carrots are finished when they are tender and some of the edges are caramelized.
4. Sprinkle sesame seeds and herbs over carrots and stir. Taste and season with a bit more sea salt and pepper, if needed. Scatter with pomegranate arils.

Ingredients:

• 1 lb. of frozen green peas
• 1 fresh lemon
• 2 tbsp. of olive oil
• 1/4 tsp of salt
• ground black pepper
• 3 to 4 sprigs of fresh mint

Directions:

1. Let the peas thaw in a colander to allow excess water to drain (rinse with cold water to expedite the process). 
2. While the peas are thawing, make the lemon vinaigrette. Zest the lemon using either a zester or a small-holed cheese grater. Avoid zesting the bitter white pith of the lemon rind. Set zest aside, then squeeze all of the lemon or at least 2 tbsp. of the juice into a separate bowl. 
3. In the bowl with the lemon juice add 2 tbsp. of olive oil, 1/4 tsp of salt, and ground black pepper to taste. Whisk (with either a whisk or a fork) together until combined and set aside. 
4. Rinse the mint to remove dirt or debris. Strip the leaves from the stems and either chop roughly or into thin strips. 
5. Combine ALL ingredients!

Ingredients:

• Can of chickpeas
• 1 tbsp. Olive oil/Vegetable oil
• 1/2 tsp. Salt 
• 1/2 tsp. Pepper
• (any spice you’d like to add)

Directions:

• Preheat oven to 400°F.
• Rinse and dry chickpeas with a towel or paper towel.
• Toss the chickpeas, oil, and seasonings on a baking sheet until evenly covered and spread out on sheet.
• Roast for 20 to 30 minutes or until golden and slightly darkened, stirring every 10 minutes. Chickpeas will pop, and that’s normal.  

Add to salads, grains, or alone as a snack for a cheap source of protein!

Ingredients:

• 1 1/2 pounds collards/kale/any green, leaves coarsely chopped

• 3 tablespoons olive oil

• 2 cloves garlic, minced

• 1/2 cup vegetable stock or water

• Salt and pepper

• 2 tbsp. red wine vinegar

Directions:

1.  Wash and remove leaves from stems and cut in strips or coarsely chopped
2. Mince garlic 
3. Heat olive oil in a large saucepan over medium-high heat. Add the garlic and cook until golden but not brown. Add the chicken stock and greens and toss to combine. 
4. Cover and cook for 5 minutes. Remove cover and continue to cook, stirring until all the liquid has evaporated. Season with salt and pepper to taste and add vinegar.
    

Add canned black-eyed peas for protein.

Ingredients

• 3 apples, chopped
• 2 tbsp water
• 1 tbsp butter
• 1 tbsp maple syrup
• ½ tsp ground cinnamon
• 1/8 tsp sea salt
• ¼ tsp pure vanilla extract

Instructions

1. Cut apples into same-sized pieces (about ½”-1” cubes)
2. Melt butter in skillet. Put apple pieces into skillet with 2 tbsp. water. Cover the pan and cook over medium high heat for about 5 minutes, stirring occasionally, until the apples become slightly soft and water is absorbed.
3. Add maple syrup, cinnamon, salt, and vanilla. Stir until well mixed.
4. Cook for about 5 more minutes, stirring every minute until the apples reach your desired softness

Ingredients:

• 15 oz can cannellini (white kidney) beans, drained and rinsed
• 15 oz can red kidney beans, drained and rinsed
• 15 oz can chickpea (garbanzo) beans, drained and rinsed
• ½ medium red onion, thinly sliced
• 2 stalks celery, thinly sliced

Dressing:

• 1/3 cup apple cider vinegar
• ¼ cup granulated sugar
• 3 Tbsp. vegetable oil
• 1 tsp. table salt or to taste
• ¼ ground black pepper or to taste

Directions:

1. In a large bowl, whisk all “Dressing” ingredients together. Add the celery and onions and allow mixture to sit for 10 minutes.
2. Add beans and stir to coat beans with dressing. Chill salad in refrigerator. Before serving, taste and adjust salad with more salt or pepper.