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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.

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