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If you need a seriously quick party dish, this dip is it. It has been in my rotation for a few years and every time I make it, my friends demolish it, despite its simplicity and sneakily healthy profile. It takes about 5 minutes to make and if you are feeling extra fancy, this is a great base to turn into a plant-based 7 layer dip. Try adding guacamole, your choice of salsas, chopped tomatoes, scallions, black olives or any other toppings that speak to you! Health Benefits: Black Beans: These versatile legumes are a powerhouse of nutrition. They are an excellent source of plant-based protein, contributing to satiety and muscle health. Black beans are also incredibly rich in dietary fiber, which is crucial for healthy digestion, stabilizing blood sugar levels, and promoting gut health. Tomatoes: Whether small or cherry, tomatoes are brimming with vitamins, particularly Vitamin C, and antioxidants like lycopene. Lycopene, in particular, is well-known for its potential role in protecting cell health. Garlic & Onion: Beyond their flavor, garlic and onion offer significant health advantages. Both contain compounds with potential anti-inflammatory and immune-boosting properties. Onions are also a good source of Vitamin C and B6. Salsa Verde & Chili Powder (and other spices): The inclusion of salsa verde and spices like chili powder, cumin, coriander, and red pepper flakes adds not just a burst of flavor but also a host of beneficial compounds. Many spices are rich in antioxidants and possess anti-inflammatory properties. Chili powder, for example, often contains capsaicin, which has been studied for its metabolism-boosting effects. Ingredients: 2 cans black beans, rinsed 2 small tomatoes or ~15 cherry tomatoes, chopped 2 cloves garlic, minced 1/4 cup chopped white onion 1/4 - 1/2 cup salsa verde 1 tbsp chili powder 1 tsp cumin 1 tsp coriander 1/4 tsp red pepper flakes Juice of 1 lime (plus more as needed) Salt to taste, start with 1/4 tsp 10+ dashes of Cholula hot sauce or your personal favorite Optional Substitutes: I've done this with a mix of black beans and canned lentils and it was just as good. Shallots or red onion can be substituted for white onion. Smoked paprika adds a nice smokiness as well Add layers of toppings to turn this into your own plant-based layer dip. All the flavor, none of the bad stuff! Think salsa, guacamole, pico de gallo, scallions, olives, go wild! Instructions: Combine all ingredients in a food processor. Blend till smooth. Taste and adjust. Serve with your favorite chips or sliced veggies. I recently found these corn chips at Whole Foods which are made with avocado oil and regeneratively grown corn. They are a great substitute for other less gut/environment- friendly types: Zack's Mighty Organic Tortilla Chips Nutrition Info (Per Entire Dish without Chips or Additional Toppings): Calories: 378 Protein: 22 grams, Carbs: 59 grams, Fat: 4 g Fiber: 24 grams

Health Benefits:  This week is another classic French recipe, à la Annie. Lentils have the highest protein content of the bean world (aside from soybeans) with 18grams/cooked cup. They are also high in fiber, folate and iron and are a wonderfully versatile staple to any plant-based kitchen as they can be used in salads, veggie burgers, curries, soups, or roasted to make a crunchy topping to any meal. This salad uses green lentils (also called Puy or French lentils) as they are a little firmer and hold their own in a salad without the mush of other types. This dish is incredibly simple, comes together quickly and is delicious on its own but it's also a fantastic base to run wild with: adding whatever vegetables or additions that sound good to you. I commonly add leafy greens, roasted potatoes, broccoli or asparagus. But take a peek in your fridge and see what inspires you! Ingredients (Makes 4 servings): 1 cup uncooked green lentils (I'm a fan of this Aurora brand, available at Whole Foods) 3 cups water, broth or bone broth...your choice! 1 bay leaf 1/4 cup olive oil 1/4 cup red wine vinegar (white or apple cider are perfectly acceptable substitutes) 2 heaping tbsp dijon mustard (I like to do half whole grain, half dijon if you have both) 1 small shallot, finely diced 1 tbsp lemon juice 3-4 tbsp capers Salt & Pepper Optional Substitutes: Consider cooking the lentils in bone broth for an additional protein boost. Use pre-cooked lentils to make this a SUPER quick meal such as these Trader Joe's lentils. Other Additions: Carrots Celery Roasted Red Peppers Olives Feta Cheese (vegan or regular) Tuna Scallions Instructions: Rinse dried lentils. Add lentils, bay leaf and your liquid of choice to a medium saucepan. Bring to a boil, then reduce to a simmer and cover. Cook for 20-30 minutes until soft, but not mushy. Start checking at 20 minutes and check every 2-3 until your desired texture. Drain and set aside. In a small bowel, whisk together olive oil, vinegar, mustard, shallots, lemon juice & capers. Taste and season with salt and pepper. Once lentils have cooled slightly, add the dressing and toss to combine. Add any other additions you wish or enjoy as is. This salad can be served immediately and eaten warm or made ahead and served cold. Both are delicious. Santé! Nutrition Info (per serving):  Calories: 270 Fat:15g Carbohydrates: 24g Fiber 6g Protein: 13g

Sticking to the theme of cinnamon season, this bread is perfect for fall and using up the last of your zucchini. I personally love to eat this as my pre-workout fuel because it provides carbs, some fat and some protein all in a ready-to-go slice. On that note, for those of you looking to increase the protein in recipes, I've also tried this bread substituting about half the buckwheat flour with Mikuna Protein Powder , a plant-based single ingredient powder, and it works really well! Whichever way you go, this loaf is sure to be a crowd-pleaser for all ages. Health Benefits:   Walnuts and buckwheat flour  are two of the stars in this recipe. Walnuts  are a fantastic source of omega-3 fatty acids, which help reduce inflammation and support brain function. Buckwheat flour,  a gluten free whole-grain flour, is rich in minerals like magnesium, B vitamins and is a plant-based complete protein. Both  ingredients are packed with dietary fiber  which is essential to a healthy microbiome, promoting a feeling of fullness, and helping to slow the absorption of sugar into the bloodstream, preventing sharp spikes and crashes in energy levels. Kid Friendly : With the sweetness of the bananas, kids won't know you've added zucchini, healthy fats and whole-grain fiber making this a great "treat" recipe that is also nutrient dense. Wet Ingredients: 80 grams grated zucchini (about 1 medium zucchini) 250 grams extra ripe bananas (3 small or 2 medium bananas) 1/3 cup soy milk or milk of your choice 1/3 cup tahini 1/3 cup maple syrup 2 teaspoons vanilla extract 2 teaspoons apple cider vinegar Dry Ingredients: 2 cups buckwheat flour 1 teaspoon baking powder 1 teaspoon baking soda 1 teaspoon cinnamon 1/2 teaspoon salt 1/2 cup chopped walnuts Instructions: Preheat the oven to 350 degrees F. Line a bread loaf pan with parchment paper and put aside. Prepare the zucchini. Grate zucchini with a box grater and place in a colander. Squeeze to remove extra moisture and set aside. In a medium bowl, add the ripe bananas. Use a fork to mash the bananas into a paste. Add the remaining wet ingredients and mix to combine. Give the grated zucchini one more squeeze, then add it to the wet ingredients and mix. In a separate larger bowl, add all the dry ingredients and mix to combine. Add the wet ingredients to the dry ingredients and stir until combined. Pour mixture into the loaf tin. Bake at 350 degrees F for 45 minutes. Check if done by inserting a toothpick. If, when removed, is clean, remove from the oven. If not done, continue cooking checking every 5 minutes until a toothpick is removed clean. Let cool for 10 minutes, then remove and place on a wire wack to cool completely. Enjoy! *I love to toast each piece for a warm slice with a crunchy exterior! Nutrition Info (per 1/8 of loaf) Calories: 220 Protein: 6.1g Carbs: 38g Fiber: 4.7 g Fat: 6.3 g

I love granola! Salty, sweet, crunchy it hits all the right notes. But this is another snack that can be a nutrition packed flavor bomb or a refined sugar, refined carbohydrate, ultra-processed, oil-coated bummer when store-bought. It’s also quick & easy to make at home and while the list may not be items you keep regularly: one, you can absolutely switch them out for nuts/seeds you do have and two, if you start to eat a more whole-food, plant-based diet you’ll likely soon realize you have, in fact, acquired most of below. You’ll notice the star of the granola show, oats, is missing. I like to add this to overnight oats or on top of a smoothie so I purposefully made it oat free and instead use it in smaller portions as my healthy fat source for the meal. A little goes a long way, here! 1 tablespoon has 1.6g protein, 3.8g fats, 2g carbohydrates and 47 calories, which I share not to encourage calorie counting or obsession in the details, but to keep myself honest about my ability to eat nuts in embarrassing quantities. Health Benefits:   Basil seeds might be a new ingredient on here for you. While they do come from a variety of basil plants, I promise, your granola will not taste like pesto. These fiber-rich seeds (almost twice as much as chia seeds) are packed with iron, calcium, magnesium and omega-3 fatty acids (which have been shown to help reduce triglyceride levels). You can buy them on Amazon (I buy Zen Basil ), if your local store doesn’t have them. Nuts and seeds are wonderful sources of healthy fats, protein, fiber and micronutrients, each one uniquely different in its composition. So, as the saying goes, variety is the spice of life (and health!) and this mix gets you there. Ingredients: 1/2 cup dry roasted peanuts 1/2 cup raw walnut pieces 1/4 cup raw pumpkin seeds 1/4 raw sunflower seeds 3 tbsp chia seeds 3 tbsp flax seeds 2 tbsp basil seeds 3 tbsp hemp seeds 1 tbsp olive oil 1 tbsp maple syrup 1 tsp sea salt 1 tsp cinnamon Instructions: Combine all ingredients in a bowl and mix to combine. Roast at 350 F for 5 minutes then stir. Return to oven and check every 3 minutes until seeds are just starting to brown. This can burn quickly so keep an eye on it! It is usually done in ~8-11 minutes. Let cool completely. It will initially look sticky, but when cooled it easily crumbles into small pieces. Store in an air tight container and enjoy! Nutrition Info (per tablespoon) Calories: 47 Protein: 1.6g Carbs: 2g Fiber: 1.1g Fat: 3.8g

This recipe is a meal-prep win. Ready in about 20 minutes with 4 servings of 27g of protein and 20g, yes 20!! grams of fiber, this is the definition of a dish that works for you, not the other way around. Feel free to try different beans, substitute kale or other leafy greens for the spinach, get creative with what you have. Health Benefits: I added fermented red onions to this recipe (see the link below of where to buy) and aim to have fermented foods incorporated into 1-2 of my meals everyday for a number of reasons such as the ones listed below. If you aren't familiar with the taste of fermented foods, a good way is to add them into a larger dish so their flavor isn't overwhelming, such as here. Healthy Gut Microbiome:  Fermented foods are a natural source of probiotics, which are beneficial live microorganisms. When consumed, these probiotics can help increase the diversity of the bacteria in your gut. A more diverse gut microbiome is associated with improved overall health, including better digestion and immune function. Enhanced Nutrient Absorption:  The fermentation process can break down certain compounds in food, such as antinutrients (like phytates and lectins), that can interfere with the body's ability to absorb essential vitamins and minerals. This makes the nutrients in the food more bioavailable, meaning your body can use them more effectively. Reduced Inflammation:  Some studies have shown that consuming fermented foods can help decrease markers of inflammation in the body. This is thought to be a result of the probiotics and other compounds produced during fermentation, which can have a positive impact on the immune system and help manage chronic inflammation. Ingredients (Makes 4 servings): 2 cans black beans, drained and rinsed 1.75 cups shelled edamame 1 avocado, diced 1.5 cups corn kernels 1/2 cup roasted red peppers, diced 1/4 pickled red onion (I like this Small Town Cultures fermented red onion, which doubles as a fermented probiotic addition!) 1 large carrot, peeled and cut into small pieces 1.5 cups baby spinach Dressing: 1/4 cup raw cashews 2.5 tbs nutritional yeast 1 tbsp hot sauce (I used Cholula's Chipotle , which is light on the spicy level) 2 cloves garlic 2 tbsp lime juice 2 tbsp olive oil 1/4 tsp salt Instructions: Combine all the salad ingredients in a large bowl. For the dressing, soak the raw cashews in boiling water for 5-10 minutes. Drain and combine them with remaining dressing ingredients in a blender and blend till smooth. Taste and adjust. You can also add 1 tbsp water at time to thin, if needed. Toss the dressing with the salad. Enjoy! Nutrition Info (per serving) Calories: 494 Protein: 27g Carbs: 60g Fiber: 22g Fat: 19g

I called this a celebration of fall salad because “Kale, & Arugula Salad with Roasted Squash, Brussels Sprouts, Apples, Pumpkin Seeds, Tofu Sausage & a Spicy Mustard/Honey Dressing” was a mouthful to put as a title. But last week I was craving an autumn veggie salad that wasn’t just lettuce with sweet things on top and this is what I came up with and it was SO good! It is savory, salty, sweet, crunchy and a little spicy, if you want that. It’s also great for meal prep. I doubled the quantity below and it made four dinner-size servings and four lunches. It kept great as leftovers and was so delightful that we weren’t sad to eat it on repeat for a few days.   Health Benefits:   This salad is an example of a balanced meal. Heavy on the greens and roasted vegetables which provide fiber and fullness, it’s balanced with seeds and olive oil for fat sources, tofu sausage for protein & apples/squash, which serve as whole-food sources of carbohydrates (the honey in the dressing is an added sugar, but used in moderation). This is how I like to approach meals, start with a variety of vegetables/plants to ensure you are getting a variety of nutrients then build in what you need to ensure it’s a complete meal. Feel free to substitute any item to make it truly your own!   Ingredients (Serves 4): 1 head kale or ½ bag kale, washed and chopped thinly 1 bag/container arugula, washed 1 tsp lemon juice 1 lb brussels sprouts, cut in half 2 delicata squash, seeded and cut into ½ rings (or 1 butternut squash, seeded, peeled and chopped into cubes) 1 tbsp olive oil, divided 1 tsp garlic powder 1/4 cup toasted pumpkin seeds (raw pumpkin seeds popped in the oven/toaster for 3-5 minutes) 2 apples, cut into cubes 1 preparation of tofu sausage (recipe below)   Dressing: 1/8 cup olive oil 1 clove garlic grated 2 tbsp dijon mustard 1 tbsp whole grain brown mustard 2 tsp lemon juice 1 -2 tbsp apple cider vinegar (start with 1, taste and adjust) *2 tsp Sriracha or hot sauce of your choice (for those of you who have Dr. Trouble hot sauce, this is perfect for it). Omit if you don’t like spice. Salt & Pepper Directions: Preheat oven to 425 F. Place brussels sprouts and squash on two separate baking sheets. Season each lightly with olive oil, salt, pepper & garlic powder. See below for instructions on how to prep tofu sausage and spread on third baking sheet, or alternatively, the sausage can be made in an air fryer/convection toaster oven if you have one. Roast vegetables for ~25 minutes, flipping once or twice, until tender. Depending on how thick you cut it, the squash may take longer than the sprouts so keeping them separate is a good idea. It’s ok if one comes out of the oven a little early and cools down. When vegetables have about 15-20 minutes left, bake/air fry tofu. While the vegetables roast, place kale in a large bowl and top with lemon juice and a sprinkle of salt. Massage until tender. Add arugula to kale. Make the dressing by combining all ingredients, tasting and adjusting. Pour over greens and toss. When squash, sprouts and sausage are ready, add to greens. Top with apples and toasted pumpkin seeds. Give everything a big mix and enjoy! Tofu Sausage Ingredients: 1 block extra firm tofu ¼ cup nutritional yeast 2 tbsp tamari (or soy sauce) 1 tsp smoked paprika 1 tsp dried oregano 1 tsp garlic powder ½ tsp onion powder 1 tsp fennel seeds 1/8 tsp cayenne powder (optional) Directions: Combine all ingredients, aside from tofu, in a bowl and mix to combine. Crumble tofu into sausage sized pieces and add to spice mix. Toss to coat ensuring the spices get in all the nooks and crannies of the tofu. Bake or airfry at 425 F 15-20 minutes, tossing once halfway through until crispy and browned. Nutrition Info (per serving) Calories: 450 Protein: 25g Carbs: 53.6 g Fiber: 15g Fat: 19.2g

This recipe is inspired by Justine Dorion's miso oatmeal , which was wonderful, as are all her creations, major chef crush on her! But I'm lazy and love having my breakfast ready to go in the morning, so cooking a pot of oatmeal in the morning rarely fits in my schedule. Plus, I wanted to rebalance the glycemic load to be a little more stable and make it vegan which makes this my overnight oats ode to her original recipe. Please check our her site for amazing, flavorful recipes! Health Benefits: Fermented foods  are an important addition to all our diets, but their usually funky flavor can be a challenge for kids. The miso in this recipe solves that problem by adding their benefits in a familiar cinnamon apple flavor profile kids will love! Supports a Healthy Gut:  The miso paste is the star, as its fermentation process creates beneficial probiotics that nourish a healthy gut microbiome, which is essential for digestion and immune function. Combats Chronic Inflammation:  The turmeric contains a potent anti-inflammatory compound called curcumin, while the Omega-3s from the chia seeds, hemp hearts, and walnuts provide additional anti-inflammatory support. Promotes Heart and Metabolic Health:  This recipe is rich in soluble fiber from the oats and apples, which helps lower cholesterol. The balanced combination of protein, healthy fats, and fiber provides sustained energy and supports stable blood sugar. A Complete, Nutrient-Dense Meal:  Beyond the key ingredients, this recipe provides a complete protein source from the oats, seeds, and nuts, along with essential minerals and antioxidants from the fruits and spices. Ingredients (Makes 2 servings): 1/2 cup oats (not instant) 1 tbsp chia seeds 1 tbsp hemp hearts 1 cup soy milk or your milk of choice 1 fuji apple (or variation of your choice) washed and diced 1 date, pitted and chopped into small pieces 2 tsp miso paste 1/2 tsp cinnamon 1/4 tsp turmeric 1 tsp maple syrup Optional: 1/4 tsp vanilla extract, 1/8 tsp salt, 1 scoop protein powder Toppings: 1 tbsp chopped walnuts or almonds Instructions: In a medium bowl combine oats, chia seeds & hemp seeds. In a microwavable bowl (or small pot if you prefer to use the stove), combine the soy milk, chopped apple and date, miso paste, cinnamon, turmeric and maple syrup (plus vanilla and salt, if using). Microwave for 2 minutes: this allows the date and apple to soften a bit in the warm milk and the spices to bloom, you could skip this step but I think it enhances the flavor! Pour over the dry mix and combine well. If using protein powder, mix in with an additional 1/4 cup water. Divide between two bowls and refrigerate overnight. In the morning, top with chopped nut and enjoy a gut-friendly bowl of apple cinnamon goodness! Nutrition Info (Per serving, without protein powder): Calories: 306 Protein: 11.5g Carbs: 44g Fat: 10.6g Fiber: 8g

A few year's ago I made Julia Child's ratatouille recipe in an attempt to make a French dish "correctly". Over the course of about 8 hours, I chopped vegetables to centimeter-specific measurements, blanched, peeled and de-seeded tomatoes, individually seared and sautéed each variety of veggie and layered them according to a very particular pattern within the final dish to create the perfect final product. Was it delicious and did it pass my French husband's standards? Yep. Would I ever spend that amount of time and effort again for a pot of roasted vegetables? Nope. So this is my "not ratatouille" but very similar, and very adaptable recipe for a low-lift, set it and forget it bowl of genuinely delicious summer veggies. It's a fantastic way to use up all the extra zucchini, tomatoes, eggplant, onions peppers or whatever else you have from the farmer's market that you won't get to fast enough. And while it's excellent warm the day you make it, it's potentially even better the next few days cold or hot. Served with your choice of protein on the side: think lentil salad, soft-boiled eggs or a piece of fish, it's a perfect side dish that will last you the week. Health Benefits: Rich in Antioxidants:  The recipe includes a variety of vegetables like peppers, tomatoes, and eggplant, as well as herbs and garlic, which are all excellent sources of antioxidants that help protect your body's cells. Heart-Healthy Fats:  The use of olive oil and olives provides monounsaturated fats, which can help support cardiovascular health and reduce inflammation. Fiber-Rich:  Vegetables such as okra, eggplant, and zucchini contribute dietary fiber, which is beneficial for digestive health, building a healthy microbiome and helping to maintain stable blood sugar levels. Anti-Inflammatory Properties:  Key ingredients like garlic, onions, and various herbs are known for their natural anti-inflammatory effects. Ingredients (Makes 4-6 large servings): *Please be flexible with these ingredients. While I used the below, you can add/edit/remove the vegetables based on what you have and I promise it will be ok. This is the definition of a "throw everything in" recipe and with some good olive oil and some herbs/spices, you can't mess it up. 2 small or 1 large eggplant 2 zucchini 2 bell peppers, any color(s) 2 leeks, halved and well-rinsed to remove any sand/dirt 1 onion and or 2 shallots 6-8 cloves garlic (measure with your heart) 1/3 cup olive oil 2 tbsp tomato paste 1 tbsp herbes de provence (or a mixture or oregano, thyme & rosemary) 2 tsp salt, divided 1 pint cherry tomatoes 10 okra 5 sundried tomatoes, diced 1/2 cup parsley 1/2 cup basil 1/3 cup pitted kalamata olives 2 tsp red/white wine vinegar *Optional but not necessary if you have some open to use up: 1/2 cup white wine Instructions: Chop all the eggplant, zucchini and peppers into ~1inch cubes and slice leeks/onions/shallots thinly. The cherry tomatoes can be left whole. Cut the tops and ends off the okra and slice into 1/2 inch sections. Chop the garlic. In a large dutch oven or pot, heat the olive oil over medium heat. If you REALLY want to go the extra mile, the eggplant does well browned. So place the eggplant in the bottom and let cook untouched for 5-7 minutes to brown. Or skip this step if you are in a time crunch. Add the zucchini, pepper, leeks, onions/shallots, garlic and sauté until the onions are soft. Add 1 tsp salt, herbes de provence and the tomato paste. Cook for 2-3 minutes until the tomato paste is darker in color. Add the cherry tomatoes, okra and sundried tomatoes. If using wine, add at this stage. Over low-heat allow the vegetables to cook for 1-2 hours stirring occasionally until soft and you have a stew-like texture with the vegetables still retaining some shape. Add the parsley, basil, olives and vinegar and cook for 5 more minutes. Taste and adjust salt/seasoning. At this point you serve or could remove from the heat and let sit/cool until ready to eat. Top with some extra fresh herbs and enjoy! Nutrition Info (Per 1/6 of dish): Calories: 237 Protein:4.4g Carbs: 21.4g Fat: 14.8g Fiber: 6g

Tempeh can be a tricky texture/flavor but its health benefits are worth putting in the effort to figure out a way that works for you to enjoy it. I've found that crumbling it into smaller pieces, finding a way to make it crunchy and using it as a salad topper or taco filling is a great way to make it tasty! In this salad, it adds a nutty/crunchy element that is perfect alongside the strawberries. Health Benefits Complete Plant-Based Protein:  Tempeh provides a rich source of high-quality, complete protein, containing all the essential amino acids needed for muscle repair and growth. Gut Health Champion:  As a fermented food, it contains prebiotics that nourish beneficial gut bacteria, and its fermentation process makes it easier to digest than other soy products. Heart & Bone Healthy:  Tempeh is packed with heart-protective isoflavones and is a great source of minerals like calcium and phosphorus, which are essential for strong bones. Ingredients (Makes 4 servings): 8 oz tempeh 2 tsp seasoning of choice (I used a pre-made mix of paprika, turmeric, onion, celery and garlic, which was delicious. If you have seasoning mix you like, give it a try here. If not, try 1/2 tsp each garlic powder, onion powder, paprika and turmeric) 2 heads lacinato kale 1/2 ripe avocado 1/2 cup raw walnuts 0.75-1lb strawberries 2 tbsp olive oil 2 tbsp nutritional yeast 1 lemon juiced 1/2 tbsp maple syrup 1 clove garlic, grated 1 shallot, minced 1 tbsp dijon mustard Instructions: Crumble the tempeh into small pieces (pea size or smaller). Toss with the 2 tsp of your spice mix and spread evenly on a parchment lined tray. Air fry at 400 F for ~10 minutes checking frequently, until crispy. Alternatively, you can do this in the oven, they will just take a few more minutes. Wash and finely slice the kale and place in a large bowl. If you wish, briefly smushing/massaging the kale helps break it down and make it easier/softer to eat. Chop the strawberries, avocado and walnuts into bite size pieces and add to the kale. Mix the remaining dressing ingredients in small bowl, whisk till combined. Taste and adjust. Add the dressing and tempeh to kale mixture, toss to mix and enjoy! Suggested Toppings: Scallions Capers Make a greek yogurt or silken tofu dip with some mustard, dill and lemon juice Pesto Nutrition Info (per serving): Calories: 425 Protein: 22g Carbs: 24g Fat:31g Fiber: 8g

Health Benefits: Who needs a frozen chicken nugget when you can have these in just about the same amount of time for none of the garbage and all the protein power of plants? This is my "I can't decide what to eat but I need something quick and with protein" so I make tofu nuggets. These are great in salads, on top of any cooked vegetable or bean dish or just on their own. They are incredibly quick and easy, taking just 5 minutes to throw together. They are best in an air fryer, but you could also do them in oven, they just won't be quite as crispy. They are also a great kid-friendly dish, as they have very chicken nugget-like vibes but unlike processed chicken nuggets, these tofu nuggets work for your health (see below) as opposed to against it. And let them help with mixing, they'll like getting their hands in their to mix up the coating!   Tofu: Tofu is an excellent source of protein, providing all nine essential amino acids your body needs for muscle repair, growth, and overall bodily function, making it a fantastic meat alternative. It also (if fortified) contains calcium and magnesium, two minerals crucial for building and maintaining strong bones, potentially helping to prevent osteoporosis. Many varieties are also fortified with Vitamin D. Chickpea Flour: Chickpea flour (also known as gram flour or besan) is naturally high in both protein and dietary fiber, contributing to satiety, stable blood sugar levels, and digestive health. It's also a great gluten-free option for those with gluten sensitivities or who are looking to reduce gluten intake. It's packed with folate (especially important for pregnant individuals), iron, magnesium, phosphorus, and manganese and contains antioxidants that help combat free radical damage in the body. Nutritional Yeast:  Often fortified, nutritional yeast is an exceptional source of B vitamins, including B12 (which is particularly important for those on plant-based diets, as it's primarily found in animal products). These B vitamins are crucial for energy production, nerve function, and red blood cell formation. Like tofu, it's a complete protein, offering all essential amino acids. It also contributes dietary fiber, aiding in digestion and gut health and beta-glucans, which have been studied for their immune-boosti ng properties. Soy Sauce:  The fermentation process involved in making soy sauce can contribute to beneficial probiotics, which may support gut health. But while it adds flavor, be mindful of sodium content and opt for low-sodium versions if needed. Olive Oil: Primarily composed of monounsaturated fatty acids (MUFAs), these are known to lower "bad" LDL cholesterol and increase "good" HDL cholesterol, supporting cardiovascular health. Olive oil is also rich in polyphenols and other antioxidants, helping to combat inflammation and protect your cells from oxidative damage. Ingredients (Makes 4 servings): 16 oz firm tofu 1/4 cup chickpea flour 2 tbsp nutritional yeast 1 tbsp olive oil 1 tbsp soy sauce Water as needed Salt & Pepper Seasonings as below Optional Additions: Cajun Seasoning (I'm a big fan of " Slap Ya Mama " and add it... well all the time) Italian Seasoning for a breaded chicken flavor Smoked Paprika for a BBQ/smokey flavor Instructions: Preheat air fryer to 425F (or oven to 450F). In a medium bowl, combine the chickpea flour, nutritional yeast, olive oil, soy sauce and seasonings of choice. Add water 1tbsp at a time until you have a thick batter. You want this thicker than pancake batter, more like a muffin-batter. Crumble the block of tofu into large irregular shaped "nugget" pieces. Toss the tofu into the batter than use your hands to get the coating all over the tofu, you want each piece really well covered. Place in the air fryer (or on a parchment lined baking sheet in the oven) and cook for 10 minutes, then toss and cook for ~10 minutes more until the pieces are starting to brown and crispy. Eat immediately (but you won't be able to help yourself anyways!) Nutrition Info (Per Serving): Calories: 225 Protein: 22 grams, Carbs: 8 grams, Fat: 11 grams Fiber: 3 grams

Health Benefits:  Are you wondering what to do with all the summer zucchinis I know you have laying around or are about to? These zucchini pancakes are a great way to both use up these summer squash while also sneaking some vegetables in for picky eaters. They are quick to throw together, keep well in the fridge for leftovers and, as a one-bowl recipe, are a good one for the kids to get in the kitchen and help with. And for those of you without kiddos, they are just as delicious especially with some of the suggested toppings below. Zucchini:  Not only incredibly versatile in the kitchen, but rich in antioxidants like lutein and zeaxanthin, vitamin C and fiber, zucchini is a perfect vegetable to throw in whatever you are making, to up the nutritional value. Think breads, pasta sauces, smoothies, overnight oats. Grate some up and throw them in, most will never know! Chickpea Flour:  Chickpea flour is one of my favorite gluten-free flour options. Not only do I love the nutty flavor it adds to things, it's naturally high in protein and fiber, promoting a feeling of fullness and supporting stable blood sugar levels. Nutritional Yeast: Often used as a cheese substitute, nutritional yeast is a complete protein and an exceptional source of B vitamins, including B12 (which is particularly important for those on plant-based diets or anyone seeking an energy boost). For those of you not familiar, it comes as powdery flakes and is easy to toss in anything that needs an umami/cheesy flavor and great way to up the protein content of your dish with 5 grams/2tbsp. My favorite is Bragg's. Ingredients (Makes 8 Pancakes): 1 large zucchini or two regular (I used one very large one) 3 eggs 3/4 cup chickpea flour 1/2 cup gluten free breadcrumbs 1 small yellow or white onion, diced 2 tbsp nutritional yeast 2 cloves garlic, grated 1/4 cup soy milk or milk of your choice 1/2 tsp salt Black pepper to tast 4 tsp olive oil, divided Instructions: Grate the zucchini on a box grater over a colander and squeeze lightly. You don't need all the liquid gone, you just want one good wring out of it. Set aside to continue to drain while you prep the other ingredients. Finely dice the onion and mince or grate the garlic. In a large bowl, whisk together the eggs and soy milk. Add the chickpea flour, breadcrumbs, nutritional yeast, garlic, onion, salt and pepper to the liquid mixture. Add the grated zucchini and mix all ingredients together well. Heat a large non-stick pan over medium high heat. Add 1 tsp olive oil. Add batter, 2 pancake-sized fritters at time to the pan. Cook for about 5 minutes/side or until golden brown. Repeat using 1 tsp olive oil for each 2 fritter-batch. Serve as is or with any topping you like, see below for recommendations. Suggested Toppings: Scallions Capers Make a greek yogurt or silken tofu dip with some mustard, dill and lemon juice Pesto Nutrition Info (per 2 Pancakes): Calories: 223 Protein: 13.4g Carbs: 20.7g Fat: 9.8g Fiber: 3.2g

Health Benefits: This salad is one I made up for a party a few weeks ago when I had a bunch of wilting scallions in my fridge. The dressing is really the star here and it packs a garlic/umami punch with the roasted green onions. Roasting them takes away the onion-y edge they have raw and enhances their sweetness. It's a great side dish or main meal, so take your pick. And while I frequently cover the benefits of greens in any form, this salad has other stars that also provide a variety of health benefits: Scallions and Garlic:  Both are alliums, which are rich in allicin, the compound responsible for their pungent flavor and which offer significant health benefits, including immune-boosting, anti-inflammatory, and potential cardiovascular protective effects. Pecans: These nuts are a good source of healthy fats, fiber, and protein. They are particularly rich in antioxidants, including ellagic acid, and provide minerals like manganese, copper, and zinc. Pomegranate Seeds:  These vibrant jewels are packed with antioxidants, particularly punicalagins, which contribute to their anti-inflammatory and antioxidant properties. They also provide Vitamin C and fiber. Nutritional Yeast:  This inactive yeast is a fantastic plant-based source of B vitamins, including B12 (often fortified), which are essential for energy metabolism, nerve function, and red blood cell production. It also provides 5 grams plant protein/2tbsp making it a great addition to salad dressings or topping to dishes for an extra boost of protein,   Ingredients (Makes 4 servings): Charred Scallion Dressing: 10 scallion stalks 1/2 cup plus 1 tsp olive oil divided 1 tsp salt 2 tbsp lemon juice 1 tbsp apple cider vinegar 1 tbsp dijon mustard 1 tbsp tahini 3 cloves garlic, grated Water, as needed Pecan Topping: 1/2 cup raw pecans, chopped into small pieces 2 cloves garlic, grated 2 tsp olive oil 1/4 tsp salt 2 tbsp nutritional yeast Salad: 6-8 cups kale, washed, sliced finely 1 tsp lemon juice 1/2 cup pomegranate seeds Optional Substitutes: For the crunchy topping, you can substitute any raw nut or seed of your choice Other dark leafy greens would also work well such as spinach or arugula Try apples instead of pomegranate seeds or dried cranberries Instructions: Preheat oven to 450 F. Place washed scallions on a baking sheet lined with parchment paper and toss with 1 tsp olive oil. Roast for ~10-12 minutes, turning halfway until the scallions are taking on a golden, roasted color with some caramelization. Remove from the oven. Save your baking sheet and parchment paper. To a blender add the onions and remaining dressing ingredient. Blend till smooth and add water, 1 tbsp at a time till desired consistency. Taste and adjust, always! For the pecan topping, place the chopped pecans on the same baking sheet you used for the scallions and roast for ~3-4 minutes until starting to brown and you can smell them. Careful, nuts go from toasted to burnt quickly! Remove from oven and let cool just till you can touch, but still warm. Adding the remaining topping ingredients and toss to coat. Set aside to let cool. To prepare the salad, toss the washed, chopped kale with lemon juice and massage till kale is soft. Top with the pomegranate seeds, pecan crumbles and dressing. Enjoy! Nutrition Info (Per Serving): Calories: 350, Protein: 8.1 grams, Carbs: 15 grams, Fat: 31 g Fiber: 8.1 grams