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Health Benefits: I need a sweet treat almost everyday, but that doesn’t mean I always have to compromise on nutrition to get it. There are days when treats should be measured only in the amount of joy you are getting from them and there are days when we can learn how to have treats be both delicious and slightly more balanced. This recipe is an example of that: these brownies are rich, fudgy and decadent but they’re also vegan, gluten-free and loaded with ingredients that actually support your health. If you’ve been following along, you know I love a good “kitchen swap”, meaning substituting a go-to ingredient with one that has more nutritional density. Buckwheat Flour: By using buckwheat flour instead of refined white flour, we’re choosing a whole grain (it’s technically a pseudocereal but that’s fine print), that is naturally gluten-free and wonderful for heart health. Chia Seeds: And where in most traditional brownie recipes, you’d find several eggs acting as the binder; in this plant-based version, we are using chia seeds. I love this swap for two reasons: Chia Seeds as a Binder: When chia seeds meet liquid, they form a gel-like consistency that mimics the structural role of an egg, keeping these brownies gooey and held together. Fiber & Fat: Chia seeds are an excellent source of fiber and omega-3 fatty acids. By adding them, we are giving these brownies a little glow-up of goodness with ingredients that helps reduce inflammation and support gut health. Dark Chocolate: I use a high-quality 85% dark chocolate bar here and for good reason. As you increase the cacao percentage in chocolate you also increase the benefits you get from it such as: Fiber, iron & magnesium Polyphenols that can help increase your mood and lower blood pressure Less added sugar than milk or less dark chocolate If your taste buds aren’t at 85% yet, start with 70% and work your way up. Eventually I bet you’ll actually prefer the higher percentages! Another great thing about this recipe? It takes about 10 minutes to throw all the ingredients in a bowl and toss in the oven. As you build out your plant-forward kitchen, you’ll likely naturally have most of these ingredients in the pantry meaning they are the perfect last-minute dessert, party dish, afternoon treat or answer to that chocolate craving! Notes: This batter is very thick and very sticky, keep mixing until just combined, it will come together I promise! You need to use tahini that is pourable, if it’s the end of the jar it will be too dry. I’m providing the ingredients in both weight and volume. With baking, measuring by weight is frequently more accurate so if you have a scale, I’d suggest using it. But if not, they won’t suffer from just using measuring cups and spoons! Equipment: 1 Mixing Bowl 1 9×9 inch baking dish 1 Knife 1 Cutting Board 1 Scale Measuring cups & spoons Ingredients (Makes 16 bars): 190 g oat milk (3/4 cup) 130 g tahini (1/2 cup) 40 g chia seeds (1/4 cup) 2 tsp vanilla extract 145 g buckwheat flour (1 cup) 40 g cocoa powder (1/2 cup) 115 g sugar (1/2 cup) ½ tsp salt 1 tsp espresso powder 85 g 85% dark chocolate bar 85 g vegan dark chocolate chips (1/2 cup) 1 dash sea salt Instructions: Preheat the oven to 350ºF Line a 9×9 inch baking dish with parchment paper. In a large mixing bowl, combine the oat milk, tahini chia seeds and vanilla extract and whisk till combined. Add the buckwheat flour, cocoa powder, sugar, salt and espresso powder. Mix with a spatula until it forms a thick and sticky batter. It will be very thick and sticky. Chop the dark chocolate bar into small piece and fold in the batter. Pour the batter into the baking dish and use the spatula to spread out the mixture evenly. Top with the dark chocolate chips and a sprinkle of sea salt. Bake for 25 minutes or until the center is just set and slightly gooey. Remove from the oven and let the brownies cool in the pan. Then cut into pieces and store in a container in the fridge (if they make it that far)! Nutrition Info (per Serving): Calories: 193 Fat: 10g Carbohydrates: 25g Fiber 4g Protein: 5g

Health Benefits: As the days get longer and sunnier, I find myself wanting meals that are vibrant, crunchy and fresh. I recently made this bowl while my Mom was visiting as part of a request to learn how to cook with miso. But it’s going on repeat in my kitchen because it’s a perfect balance of savory roasted umami eggplant & mushrooms, crunchy vegetables and a tropical hint of fresh mango in every bite. I also love this dish because it spotlights one of my favorite ingredients: 100% Buckwheat Soba Noodles. Despite the name, buckwheat is not actually wheat, it’s a “pseudocereal,” meaning you cook it like a grain but it’s a seed that is naturally gluten-free. Just be cautious when buying them in noodle form as, unless is specifically is stated to be 100% buckwheat flour, they usually contain some wheat flour as well. If you’ve been looking for a way to swap out refined grains for something that works harder for your body, buckwheat is a fantastic choice: Buckwheat is a wonderful source of soluble fiber, which acts like a sponge to help slow digestion and prevent glucose spikes. The fibers act like food for your microbiome where they are fermented by your gut bacteria into short-chain fatty acids (SCFAs), which help improve insulin resistance and even boost your mood. It’s unique among grains because it contains high levels of essential minerals and antioxidants that support everything from blood pressure to healthy circulation while also being a complete protein. Buckwheat is a more sustainable crop than many other grains making it not only better for you but better for the planet. Most importantly, it’s delicious! Buckwheat noodles have a rich nutty flavor which matches the bright dressing of this recipe perfectly. Tips for Cooking 100% Buckwheat Soba: When cooking 100% buckwheat noodles, they can sometimes get a bit gummy because they lack gluten “glue.” Rinse them under cold running water immediately after draining. This stops the cooking process and removes the excess starch, making them less sticky. A Note on Peeling Ginger: I find the easiest way to peel ginger is to use the side of a spoon to scrape off the skin. Quick and easy! Recommended Toppings: Sesame Seeds Seaweed Flakes  Scallions Sriracha Hot Sauce Ingredients (Makes 4 Servings): 1 eggplant 16 oz shiitake mushrooms 1/2 tbsp olive oil 1/2 tbsp sesame oil 2 tsp gluten free soy sauce 1 mango 2 red bell pepper 4 scallions 1.5 cup frozen shelled edamame 7 oz  100% buckwheat soba noodles   Dressing: 1.5 tbsp fresh grated ginger 1.5 tbsp gluten free soy sauce 3 tbsp rice vinegar 1 tbsp miso paste 2 tbsp  tahini 1 tbsp lime juice 2 tbsp sesame oil 2 tsp maple syrup   Equipment Needed: 1 Cutting Board 1 Knife 1 Baking Sheet 1 Saucepan 1 Colander 1 Microplane or box grater 1 Small mixing bowl Measuring cups & spoons   Instructions: Preheat the oven to 425F. Bring a large pot of salted water to boil. Gently wash or brush any dirt off the mushrooms. Slice into thin strips if not already cut. Wash the eggplant and dice into 1/4" cubes. On a parchment lined baking sheet, combine the mushrooms, eggplant, sesame oil, olive oil and gluten free soy sauce. Toss to combine. Roast in the oven for 20-25 minutes until soft, tossing halfway through. Then remove and set aside. While the vegetables are cooking, wash and dice the mango and red bell peppers into small ~1/4 inch pieces. Rinse the scallions and slice thinly. Add the scallions, mango and red pepper to a large bowl. Make the dressing. Peel (see below) and grate the ginger and add to a small bowl. Add the remaining dressing ingredients: gluten free soy sauce, rice vinegar, miso paste, tahini, lime juice, sesame oil & maple syrup. Whisk to combine, taste and adjust. When the water has boiled, add the buckwheat noodles and stir. Buckwheat noodles will clump together if you do not stir occasionally as they are cooking. Cook the noodles for 6 minutes then taste and see if they are al dente. You do not want to overcook buckwheat noodles. If not ready, cook for 1 more minute then try again. Drain and rinse under cool water using tongs to help separate the noodles. Add the roasted eggplant and mushrooms to the bowl with the fresh vegetables. Toss in the rinsed noodles and dressing and gently mix to combine. Serve topped with sesame seeds, seaweed flakes and extra scallions.   Nutrition Info (per Serving): Calories: 518 Fat: 18g Carbohydrates: 78g Fiber 12g Protein: 20g

I like to call recipes like this “lazy fancy” because, while being quick and easy to to make with simple ingredients, the flavors are so fantastic it feels like you are enjoying a much more complicated, indulgent meal! It’s also an example of how I use my pantry staples, like canned beans, nutritional yeast and raw nuts & seeds with just a few fresh ingredients and turn them into a complete and balanced meal. In this recipe we take white beans, zucchini and leeks and elevate them with a luscious, dairy-free green basil sauce. The star of the show is the combination of sautéed leeks and zucchini. Leeks offer a prebiotic-rich, buttery sweetness that pairs perfectly with the fresh, aromatic punch of basil. By blending raw cashews with nutritional yeast, we get a velvety, “cheesy” finish without the heaviness of dairy. It’s a one-pot (plus a blender) wonder that’s light enough for a lunch but satisfying enough to be your new favorite weeknight dinner. Health Benefits: Plant-Powered Creaminess: The cashew and nutritional yeast base provides healthy fats and B-vitamins without the need for heavy cream. Hidden Veggies: I will sneak a vegetable into any recipe I can and this is no exception. The zucchini and leeks basically melt into the sauce, making it an easy way to get your greens in. Tips & Notes for this Recipe: Nut Free Option: You can substitute the cashews for 1/4 shelled sunflower seeds and you do not need to soak them first.  How to Wash Leeks: Leeks tend to have a lot of dirty in between the layers. My favorite wash to wash them is to trim the fibrous green ends and only use the white/light green portion. Cut off the root, then split the leek in half lengthwise. Place the split leeks in a shallow bowl/pan and cover with water. Gently spread (like shuffling the edges of a deck of cards) the layers of the leeks so water can get between the layers, let sit for a minute or two then rinse, dry and chop.  Ingredients (Makes 4 Servings): 1/4 cup raw cashews 3 leeks 3 small zucchini or 2 medium 4 tbsp olive oil, divided 35 grams fresh basil, washed 2 cloves garlic 1/4 tsp salt 1 tbsp lemon juice 1/3 cup nutritional yeast 1/3 cup soy milk 30 oz canned navy beans, drained and rinsed 1/3 cup low sodium vegetable broth, or water Equipment Needed: 1 Knife 1 Cutting Board 1 Blender 1 Large Heavy Bottom Sauce Pan Measuring Spoons & Cups Instructions: Place the raw cashews in a small bowl, cover with boiling water and let sit for 5-10 minutes to soften. Meanwhile wash the leeks (see tip above) then finely slice. Wash the zucchini and cut into 1/4 inch pieces. Heat 1 tbsp olive oil in a heavy bottom sauce pan. Add the leeks and sauté for 2-3 minutes until starting to soften. Add the zucchini then continue to cook until the vegetables are soft. While the vegetables are cooking, make the sauce. Drain the cashews. In a blender add the cashews, remaining olive oil, basil leaves, garlic, salt, lemon juice, nutritional yeast and soy milk. Blend until very smooth. Taste and adjust seasonings. Once the sauce is made and vegetables are soft, add the rinsed beans to the leeks and zucchini and mix to combine. Add the basil sauce to the pan. Use the vegetable broth to rinse out the bottom of the blender then add the broth mixture to the pan. Mix to combine and continue to cook for an additional 5 minutes until everything is warm. Taste, adjust seasonings and serve warm. Nutrition Info (per Serving):  Calories: 493 Fat: 20g Carbohydrates: 62g Fiber 14g Protein: 22g

Health Benefits: I love a good grain bowl and this is no exception. As someone with Celiac Disease, I rarely get to have any type of Asian-style take-out food but this dish will give satisfy any craving for a sticky, sweet, spicy sauce similar to those found in many American-Asian style dishes, minus the excess sodium and fat found in restaurant food. Crispy baked tofu, tossed in a rich, umami sauce and served alongside roasted broccoli and quinoa makes for a perfectly balanced meal, both nutritionally and flavor-wise. It's easily adaptable to any leftover grains you have in the fridge and I've added some ways to reduce the prep time for when you just need to get food on the table. When you do have the time, I like to add mushrooms such as shiitake or maitake, roasting them alongside the tofu. then coating them in the sauce as well. Arrowroot starch is the star here because it thickens the sauce and also gives it that "sticky" quality. A little goes a long way so start with 1tsp per 1tbsp water and allow the sauce to thicken while cooking. If you don't have arrowroot, you can use cornstarch, just increase from 1tsp to 1 tbsp/1 tbsp of water. And while I love broccoli for it's flavor and texture, I also love it for what it adds to the meal. Broccoli has almost 3g/protein per one uncooked cup. almost 100% of your daily Vitamin C levels and almost 75% of your Vitamin K making it a true nutrient booster. This meal also works great as leftovers, so make extra for lunches! Quick Cheats: Ways to Make this Recipe Faster Use leftover grains from a previous meal. Brown rice, millet or farro (farro is not GF) would all work well. If you have an air fryer, use it for the broccoli and tofu, it will cut down on cooking time. Check at ten minutes and every 5 after that. In a pinch, you can skip pre-roasting the tofu. It won't have the same crispy texture, instead being softer but if you like the texture of tofu, it works this way. Try making the sauce in a microwave safe glass dish. To do so combine all the sauce ingredients excluding the water/arrowroot. Microwave in 30 second intervals, stirring in-between until the garlic is fragrant. Add the arrowroot slurry and microwave for just 20 seconds more, then stir well. Ingredients (Makes 4 Servings): 1 cup dried quinoa 2 cups vegetable broth or water 6 cups raw broccoli florets 4 tsp olive oil, divided 1/2 tsp salt, divided 16 oz firm tofu For the Sauce: 1.5 tbsp sesame oil 4 large garlic cloves 3 tbsp maple syrup 4 tbsp tamari soy sauce (GF if needed) 1.5 tbsp rice vinegar 1/8 tsp red pepper flakes (optional) black pepper to taste 1 tsp arrowroot starch 1 tbsp water, plus more as needed Suggested Toppings: Scallions Sesame Seeds Hemp Seeds Hot Sauce Microgreens Equipment Needed: Colander Medium sauce pan 2 baking sheets Cutting Board Knife Small sauce pan Measuring spoons Instructions: Preheat the oven to 425F. Rinse the dried quinoa and add it to a medium saucepan along with the broth or water (your choice). Bring to a boil, then cover and reduce to a simmer. Allow the quinoa to cook for 15 minutes then turn off the heat and leave the cover on to steam. Finely chop or press the garlic for the sauce and set aside. Chop the broccoli into bite size pieces and spread onto one baking sheet. Toss with half the salt and olive oil. Drain the tofu and pat dry. Cut into 1/2 inch cubes. Place the tofu on another baking sheet and toss with the remaining salt and olive oil. Place the broccoli and tofu trays in the oven. Bake the tofu for 10-15 minutes until starting to brown, then remove from the oven and set aside. Bake the broccoli for 25-30 minutes until starting to take on color and crispy edges, tossing occassionally. While the tofu and broccoli bake, prepare the sauce. In a small saucepan, heat the sesame oil over medium-low heat. Add the garlic and sauté until the garlic softens and become fragrant, ~2 minutes. Add the maple syrup, soy sauce, rice vinegar, red pepper flakes and black pepper. Bring to a simmer. In a small bowl or cup, stir together the arrowroot starch and water to form a slurry. Add the slurry to the sauce and whisk to combine. Allow the sauce to thicken, stirring frequently for another 3-4 minutes. Taste and adjust sauce! When the sauce is ready, pour it over the cooked tofu (right on the baking sheet!) and toss to coat the pieces. To serve scoop a 1/2 cup cooked quinoa into a bowl. Top with broccoli and tofu. Sprinkle your choice of toppings and enjoy! Nutrition Info (per Serving):  Calories: 446 Fat: 17g Carbohydrates: 53g Fiber 8g Protein: 22g

Health Benefits: When I want an easy option for weekday lunches, a chickpea salad is one of my favorite things to make a big batch of ahead of time and have ready to go all week. Not only are the options of what to add endless, but the flavors get better the longer it sits. It's easy to scoop on top of some greens, add a few seeds or crackers and you have a quick, fiber-packed, balanced meal that travels well and will keep you nourished for whatever the rest of your day has ahead. This version is made with a pickle-forward flavoring, but the sky is really the limit when it comes to seasonings and I encourage you to throw in whatever extra crisp veggies you have laying around that need to be used up. By doing so, you add more color, vitamins and nutrients and avoid food waste of those unused cucumbers, carrots, beets etc. that are on their last legs! When making this, I find the easiest (and fewest dishes) method is to flake the chickpeas with just a fork to get the texture you like. But if you wanted to throw the chickpeas and vegetables into a food processor and pulse till pea-sized, that is a great method as well. Not a pickle fan? You can leave them out, instead adding a little extra lemon juice or some red wine vinegar. Just make sure to taste and adjust to your liking. Ingredients (Makes 4 Servings): 2 cans chickpeas, drained and rinsed 1 red bell pepper 4 stalks celery 1 carrot 2 scallion stalks 1/4 cup dill pickles, finely diced (or see above if you want to omit) 1/2 tsp garlic powder 1 tbsp fresh dill, finely minced, or 1 tsp dried dill 2 tbsp dijon mustard 2 tbsp vegan or regular mayonnaise  2 tsp lemon juice 1/4 tsp salt black pepper to taste Equipment Needed: Can opener Colander Large mixing bowl Fork Cutting Board Peeler Knife Measuring spoons Instructions: Drain and rinse the 2 cans of chickpeas. Add the chickpeas to a large mixing bowl and use a fork to mash them into small flakes. Rinse the bell pepper, celery, scallion and carrot. Peel the carrot. Dice the bell pepper, celery and carrot into small pieces and add to the chickpeas. Finely slice the green parts of the scallions (and white ends if you like the flavor) and add to the bowl.  Add the diced pickles. Add the garlic powder, dill, dijon mustard, mayonnaise, lemon juice, salt and pepper. Mix well, taste and adjust seasonings to your liking. May be enjoyed immediately or keeps well in the fridge up to 5 days. Nutrition Info (per Serving):  Calories: 249 Fat: 9g Carbohydrates: 33g Fiber 11g Protein: 11g

Roasted butternut Squash, filled with fennel tofu sausage, kale and brown rice. Health Benefits: Oh I love this recipe! It's the perfect warm mix of a savory, umami filling with the sweetness of the roasted squash all in one balanced bundle. A tofu "sausage" is mixed with kale and grains and placed inside roasted squash for a fiber and protein-packed meal that comes together on two baking sheets. The tofu really takes on the flavor of Italian sausage, largely due to the fennel seeds which I think really make it pop. It's also a great recipe on its own to use in pasta dishes or added to salads. This meal is also a great way to use up any cooked leftover grains you have, so feel free to replace the brown rice with any cooked grain, ideally one leftover from a previous meal or prep session, By using a previously cooked and cooled grain, you get the added benefit of resistant starches. What are resistant starches? Resistant starches are carbohydrates that your body digests more like fiber meaning they help stabilize blood sugar, increase satiety and act as a prebiotic, feeding all your good gut bacteria. Resistant starches are found in lots of food such as beans, legumes and oats. They also develop in grains that were cooked, cooled and re-heated. So whenever you are making grains, potatoes, rice etc, make extra knowing it's both convenient and beneficial as a leftover. Ingredients (Makes 2 Servings): 1 butternut squash 1 tsp olive oil 1 dash of salt 16 oz firm tofu 1/4 cup nutritional yeast 1.5 tbsp soy sauce (use gluten free tamari, if needed) 1 tsp smoked paprika 1 tsp dried oregano 1 tsp garlic powder 1/2 tsp onion powder 1 tsp fennel seeds 1/8 tsp salt Optional 1/8 tsp cayenne pepper 3 cups kale 1/2 cup cooked brown rice (can also substitute 1/2 cup cooked quinoa) Equipment Needed: 2 Baking sheets Parchment paper Cutting board Chef's knife One medium bowl 1/2 cup measuring cup Instructions: Preheat your oven to 425 F. Carefully, cut the butternut squash in half lengthwise and scoop out the seeds. Place the squash halves on a parchment lined baking sheet and drizzle the flesh side with 1 tsp olive oil and sprinkle of salt. Flip the halves so the prepared sides are facedown on the parchment paper and the skin side is facing up. On a separate parchment lined baking sheet, crumble the tofu into bite-sized pieces. Sprinkle the nutritional yeast, soy sauce, smoked paprika, oregano, garlic powder, onion powder, fennel seeds, salt and cayenne if using on top of the tofu. Toss to coat the tofu in the spices. Place both baking sheets in the oven. Roast the tofu for 20-25 minutes until starting to crisp. Roast the squash for 35-40 minutes, flipping half-way, until fork tender. Meanwhile, rinse and finely dice the kale and place in a large bowl. Add the cooked grain of your choice. Once the tofu is done, remove from the oven and add to the kale/grain mixture and toss to combine. When the squash is done, remove from the oven and add the kale/tofu mixture to the center of each half of squash. (If you have extra filling, place in a small baking dish). Roast the stuffed squash (and any extra filling) for an additional 10 minutes until the kale is soft and grains are re-warmed. Serve immediately and enjoy! Goes great with hot sauce, if you enjoy a kick. Nutrition Info (per Serving):  Calories: 395 Fat: 14.5g Carbohydrates: 32g Fiber 13g Protein: 37g

Health Benefits: When you need a break from the heavier dishes of winter, look no further than this bright citrusy salad that still uses seasonal produce but switches up the soup season options! Winter Proudce Red Cabbage: While we think of "fresh" produce as being picked yesterday, red cabbage is a winter staple because its dense cellular structure allows it to maintain its vitamin C and antioxidant levels for months after harvest. In the dead of winter, a local cabbage often provides better nutrition than delicate summer greens shipped from far away. Immune Support and Absorption Oranges and Lime Juice: The Vitamin C from the oranges and lime juice does double duty: it boosts your immune system and increases the absorption of non-heme iron found in the kale and white beans so you can get the most out of your meal. It also comes together in under 20 minutes and is a fantastic make-ahead for lunches throughout the week. Packed with 26g protein/serving and whopping 15g of fiber your belly will thank you for treating it so well. Ingredients (Makes 4 Servings): 3 cups kale 3 cups red cabbage 3 stalks scallion 2 oranges 1 (15 oz) can of white beans, drained 2 tsp ginger root, grated 2 tbsp natural peanut butter 2 tbsp lime juice 2 tsp maple syrup 3 tbsp apple cider vinegar 1/4 tsp salt 1/4 tsp red pepper flakes (optional) 3-6 tbsp water 4 oz dry roasted edamame, such as Biena Naked Edamame Instructions: Wash the kale and cabbage. Finely diced both the kale and cabbage into thin shreds and place in a large bowl. Thinly sliced the green onions and add to the kale mixture. Drain and rinse the white beans and add to the bowl. Peel both oranges and separate the slices, then cut each slice into thirds and set aside.  Peel the ginger (see below) and grate 2 tsp to set aside for the dressing. In a small bowl combine the dressing ingredients: grated ginger, peanut butter, lime juice, maple syrup, apple cider vinegar, salt, red pepper flakes and 3 tbsp of water. With a fork or small whisk, whisk together, adding extra water 1 tbsp at a time until you have a thick but pourable dressing. Taste and adjust seasonings. Pour the dressing over the kale mixture and toss to combine. Top with the orange pieces and crunchy edamame.  Enjoy! Notes: Peeling Ginger: the easiest way to peel ginger is with the side of a spoon. Use the edge of the spoon to scrape the peel off, far easier than a peeler or knife! *Substitutions : Any white bean will work here: northern, navy, cannellini or white beans. Nutrition Info (per Serving):  Calories: 358 Fat: 10.5g Carbohydrates: 47.5g Fiber 15g Protein: 26g

Health Benefits: This is one of the fastest, easiest desserts I have ever made and it is a crowd pleaser! A 2-ingredient version of this recipe made its way around the internet a year or so ago but I have found adding a few more touches makes this treat stand out. Dark chocolate is high in fiber, iron, magnesium and antioxidants. And when you purchase a high quality brand with >80% cacao, no dairy and minimal added sugar, it's actually a very healthy treat in moderation, associated with a positive fat profile that can help with cholesterol, flavanols which play a role in lowering blood pressure and polyphenols that can actually help increase your mood. And while it took me a little while to adapt to a higher percentage dark chocolate, I now look forward to it knowing it's good for me in so many ways.    This dessert is somewhere between a thick chocolate mousse and a pot de  crème  (although I did make a version with whipped aquafaba to get it closer to a light mousse and it worked, although I digress, but try it if you're feeling adventurous!) and even my French husband gave it an enthusiastic seal of approval, which is saying something when you tell a Frenchman you remade a classic national dish with tofu! But it is seriously delicious, comes together in about 5 minutes and is an elegant dessert for a party that no one will know is significantly better for them than the egg and cream laden versions. Bon appetit!

Health Benefits: This recipe is a Harrington family staple that was made for many holiday parties when I was younger. And this NYE I woke up thinking how they would be a great thing to make but the original recipe was filled with bread, butter and cheese. So I took a stab a re-creating them as a healthier version and they turned out amazing! Just like I remember with regards to flavor but now significantly more guilt-free (although if you ask my husband who ate 7 in a row, he might say stick to 3 or 4 at a time). I did keep the eggs of the original recipe, but intend to try them in the future with a replacement of flax eggs (1 tbsp ground flax meal with 1 tbsp water = 1 egg). If you are brave, give it a try to make them vegan. Packed with iron-rich spinach and protein and B12 in the nutritional yeast, these make for a great party appetizer but honestly would also be a great post school snack or pre-workout bite too! They are easy to make ahead, freeze before baking and pop in the oven as needed. I served mine alongside a vegan ranch-style dressing, as well as some dijon mustard. I love this recipe because it's a great example of how we can take family recipes and re-think them in a more nutritious way while still maintaining the memories of the original dish. Ingredients (Makes 20 spinach balls): 20 oz frozen chopped spinach 1 yellow onion 2 cloves garlic 3 eggs 1/2 cup olive oil 3 cups gluten free breadcrumbs (I used Jeff Nathan Seasoned Panko which do contain egg) 1/2 cup nutritional yeast 1/2 tsp dried thyme 1/2 tsp salt 1/4 tsp black pepper   Instructions: In a microwave safe bowl, microwave the frozen spinach until defrosted. Place the spinach in a fine-mesh colander and squeeze out all the excess water. Set aside. Finely dice the yellow onion. Mince or grate the garlic. In a large bowl, crack the 3 eggs and whisk until combined. Add all the remaining ingredients: spinach, olive oil, onion, garlic, breadcrumbs, nutritional yeast, thyme, salt & pepper. Use your hands to combine well. Line a baking sheet with parchment paper. Roll the spinach mixture into 20 equally sized balls. Place the baking sheet and spinach balls in the freezer for a minimum of 20 minutes. While they are freezing, preheat the oven to 350F. Once ready, bake the spinach balls for 20 minutes until the bottoms are golden brown. Serve immediately. *Make Ahead Tip : Once frozen, transfer the uncooked pieces to a freezer safe container and bake when as you need them. Nutrition Info (per each Spinach Ball):  Calories: 134 Fat: 7g Carbohydrates: 13g Fiber 2g Protein: 5g

Health Benefits: For a flavor-packed, one dish weeknight meal, you can't beat this recipe. It's like a garlic tomato-soup bean bowl, all warm, cozy and yet still packed with >25 grams of protein/serving. By adding fresh, canned and sun-dried tomatoes you get a rich tomato flavor even in winter, while we wait for the return of summer tomatoes. And the best part is it takes about 5 minutes of prep then throw it in the oven and let the heat do the work. As always, it's packed with good stuff for you too: White beans provide plant-based protein and fiber which keep you feeling full while preventing blood sugar spikes. And tomatoes cooked in olive oil helps you better absorb the lycopene in tomatoes, which is an antioxidant that helps reduce the risk of heart disease and cancer. Lastly, it will make your kitchen smell amazing! So it really is a winner all around. Ingredients (Makes 4 Servings): 20 oz cherry tomatoes, or a mix of any smaller tomatoes such as vine-ripened 7 pieces (~1/2 of an 8.5 oz jar) sun-dried tomatoes in olive oil 1 (14oz) can fire-roasted tomatoes, drained 8 cloves garlic, or one whole head 1/3 cup olive oil 2 (14 oz) cans of white beans, drained* 1/2 tsp salt Instructions: Preheat the oven to 350 degrees F. Chop the sun-dried tomatoes into small pieces. Peel and smash/roughly chop the garlic into large pieces. Drain the canned tomatoes. Rinse and slice any larger tomatoes in half. Cherry tomatoes can be left whole. Place all ingredients, aside from the white beans, in a 9 x 13 casserole dish. Bake for 25 minutes, until the tomatoes are bursting and starting to bubble. While the tomatoes are cooking, drain and rinse the white beans. After 25 minutes, remove the dish from the oven and gently smash the tomatoes and garlic with the back of a spoon. Add the white beans, stir to combine and return to the oven for 10 more minutes. Serve warm with a simple side salad of greens. Suggested Toppings: Nutritional Yeast (for a cheesy flavor) Vegan Parmesan Regular Parmesan Olives Parsley *Substitutions : Any white bean will work here: northern, navy, cannellini or white beans. Nutrition Info (per Serving):  Calories: 565 Fat: 21g Carbohydrates: 76g Fiber 18g Protein: 26g

Health Benefits: With this recipe, in just about 30 minutes you can have an amazing, beautifully spiced bowl of soup that has so many cool health benefits. I am continually amazed by how incredible plants are and this recipe highlights some of the fascinating ways that how we combine, cook and pair plants together can create an end product that is better than any individual component on its own. Spices:  Spices add not only flavor, but a whole host of potent health supporting compounds. Turmeric, ginger and garlic contains active compounds like curcumin and gingero that help reduce inflammation and support a healthy immune system. Micronutrient Magic:  The addition of fresh lime juice at the end isn't just for the flavor; the Vitamin C in the lime helps increase the absorption of the iron in the lentils and spinach, making it not only a flavor enhancer but a nutrient activator as well. Greens at the End:  Adding four cups of baby spinach at the ends ensure the spinach is only lightly wilted, so it retains most of its heat-sensitive antioxidants and phytonutrients, and when you add the lime juice, you maximize your ability to absorb them. And voilà! A plant powered meal that nurtures you from the inside out. Ingredients (Makes 6 servings): 2 tbsp olive oil 2 medium yellow onions 4 large garlic cloves 3 tsp grated fresh ginger 2 tsp ground turmeric 1.5 tsp ground cumin 1/4 tsp ground cardamom 1 (14oz) can fire-roasted diced tomatoes with their juice 1 (14oz) light coconut milk 1/2 cup dried french lentils, rinsed 1/2 cup dried yellow lentils, rinsed (also called moong dal/split mung) *if you can't find these, you can replace with an extra 1/2 cup dried french lentils 4 cups vegetable broth 2 tsp salt 2 tsp maple syrup Optional: 1 tbsp sambal oelek chili paste or sriracha 4 cups baby spinach 3 tsp lime juice Instructions: Dice the onions and finely mince the garlic cloves. Peel the ginger. The easiest way to do this is to use the side of a spoon to scrape the skin off. Grate the ginger. In a large pot, heat the olive oil. Add the onion, garlic and a pinch of salt. Sauté until the onions are soft. Add the ginger and cook for 1 minute, Add the turmeric, cumin and cardamom. Cook for 2 more minutes, until fragrant. Add the diced tomatoes and juice, coconut milk, dried lentils vegetable broth, salt, maple syrup and chili paste, if using. Stir to combine. Bring just to a boil, then lower to simmer and cook for 20-25 minutes until the lentils are soft. Add the baby spinach and lime juice. Stir until the baby spinach is wilted. Taste and adjust seasoning. Serve yourself a warm bowl and enjoy! Nutrition Info (per serving): Calories: 242g Fat: 9.5g Carbohydrates: 29.7g Fiber: 9.2g Protein: 10.7g

Health Benefits: This is a bowl of winter vitamins! It uses root vegetables that are in season now demonstrating how to eat seasonally with pantry staples. It also makes a wonderful salad for lunches the next day. So while this recipe serves 4, it keeps well for leftovers. A note about tempeh: I've found the key to tempeh is to crumble it and make it crunchy. This recipe does that and it adds a nutty/crispy texture to the dish. It's a good way to try tempeh if you aren't familiar.