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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.

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 is an easy one-pot dish that is perfect for meal prep or freezer meals and I provide modifications below to make it simple to swap out ingredients for what you already have in your pantry. All together it takes less than 30 minutes to prep and you can make it ahead of time and leave on the stove till dinner. It only gets better with time! It also packs a bunch of vitamins and minerals: Plant-Based Protein and Fiber:  Each serving provides 17 grams of protein and 11.6 grams of fiber (over 35% of the recommended fiber intake per day!). This is primarily due to the white beans which also contribute to satiety, muscle health and GI regularity. Vitamins, Minerals and Micronutrients: This soup is packed with micronutrients like Potassium, B Vitamins and Vitamin C. Potassium (from potatoes and beans) help promote heart and bone health. B Vitamins (especially from the nutritional yeast) are essential for energy metabolism and provide additional complete protein. Vitamin C (from potatoes, peppers, and lime juice) supports immune function. Phytonutrients: Ingredients like the jalapeño, salsa verde, corn, and olive oil contribute Polyphenols and Carotenoids. These compounds act as antioxidants, helping to protect your body's cells from damage and potentially reduce the risk of chronic diseases. Ingredients (Makes 6 servings and freezes well): 2 tablespoons (30 mL) extra-virgin olive oil 1 large white onion 1 jalapeño pepper 4-6 garlic cloves (remember, measure garlic with your heart!) 1 pound Yukon gold potatoes 1.5 tsp cumin 2 tbsp gluten free flour 4 cups vegetable broth 2, 15oz cans white beans, drained and rinsed 2 cups corn frozen corn kernels 15 oz jar salsa verde 4 oz can diced green chili 2 tsp kosher salt 1/4 tsp black pepper 1 tbsp hot sauce, such as Chipotle Cholula 1/4 cup nutritional yeast 2 tsp lime juice Toppings: Avocado Scallions Lime wedges Substitutions & Modifications: Flour: If you don't have the need to be gluten free, you can use regular flour instead or a thickener such as corn starch or tapioca flour Broth: This is a great recipe to substitute in bone broth for collagen and protein if you aren't strictly vegan. Beans: Any white bean works here: Navy, Great Northern or Cannellini Heat profile: this soup isn't too spicy but has a small kick with the jalapeno, salsa verde, green chili and hot sauce. If you are sensitive to spice, use 1/2 a jalapeno and omit the hot sauce.   Instructions: Prep your vegetables. Dice the white onion and jalapeño. Clean, peel and chop the potatoes into small cubes. Mince or grate the garlic. In a large pot, heal the olive oil until shimmering. Add the onion and jalapeño with a pinch of salt. Sauté until the onion is translucent and soft ~5-6 minutes. Add the garlic and cumin and cook for 1 more minute, until fragrant. In a small bowl or cup, combine the gluten-free flour with 1/2 cup of the vegetable broth and mix until the flour is dissolved. This mix, called a slurry, prevents clumps in the soup. Add the slurry, remaining 3.5 cups broth, potatoes, drained beans, corn, salsa verde, and diced green chili, salt & pepper to the pot and stir to combine. Bring to a boil, then reduce and allow to simmer for 30 minutes until the potato is soft. add the hot sauce, nutritional yeast and lime juice. Taste and adjust seasoning to your preference. Serve topped with avocado, scallions and an extra squeeze of lime. Nutrition Info (per serving):  Calories: 342 Fat: 6.9g Carbohydrates: 56.2g Fiber 11.6g Protein: 17g

Health Benefits:  When you need a quick 15-minute meal that still packs a vitamin/nutrient filled punch for a cold evening, look no further than this beans and greens dish. It's a reminder that simple ingredients done well, don't need much added to them. Escarole is one that has still been available at the remaining farmers' markets so grab a head if you see one and whip this up for a chilly weeknight meal. And if not you could substitute kale instead. Escarole:  Escarole, a bitter green, is an excellent source of vitamin K, vitamin A, and folate. The bitter compounds support liver function and bile production, which aids in digestion and detoxification. Its high fiber content supports gut health and helps stabilize blood sugar. Garlic: With cold and flu season on the way, get your garlic ready! It contains allicin, a sulfur compound with powerful anti-viral, anti-bacterial, and immune-modulating properties making it a staple for any food as medicine kitchen. Cannellini Beans:  Cannellini beans are a fantastic source of plant-based protein and complex carbohydrates. This combination helps create a feeling of satiety, supports muscle maintenance, and provides sustained energy release, preventing blood sugar spikes. They also contribute significant fiber and essential minerals like iron and magnesium. Chili Flakes:  The capsaicin found in the red chili pepper flakes is known to mildly boost metabolism and may possess pain-relieving properties. In small amounts, the heat can also act as a digestive stimulant, promoting the flow of digestive juices. Ingredients (Makes 2 servings): 1 head escarole, washed 2 tbsp olive oil 4-6 cloves, garlic minced (measure with your heart) 1/4 tsp red chili pepper flakes 1/4 tsp salt 2 cups vegetable broth 1, 15oz can cannellini or white beans, drained and rinsed Additional salt & pepper to taste Optional Additions: Air-fried tofu, tossed with Italian seasoning Nutritional yeast Parmesan cheese Any protein of your choice Swap out the vegetable broth for bone broth to increase protein If you can't find escarole, swap it out for kale Instructions: Wash the escarole and slice into 1 inch ribbons. Mince the garlic. In a large saucepan heat the 2 tbsp olive oil. When hot, add the escarole and sauté for 1-2 minutes. Add the garlic and cook until soft 5-6 minutes. Add the chili pepper salt, cook for one 1 minute more. Add the vegetable broth and beans. Bring to a simmer for 5 minutes. Taste and adjust seasoning to your preference. Enjoy! Nutrition Info (per serving):  Calories: 334 Fat: 14.7g Carbohydrates: 40.1g Fiber 18.6g Protein: 14.2g

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