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Carrot, Red Lentil, & Spinach Soup
$0.00 Cooking Fee
Up to 10 servings
Carrot, Red Lentil, & Spinach Soup

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Recipe adapted from: KaiaFit

$0.00 Cooking Fee
Serving Size: 1 1/2 cups

Brain Food Dairy Free Egg Free Gluten Free Nut Free Postpartum Pregnancy Reduced Fat Refined Sugar Free Soy Free Vegan Vegetarian
Vegan red lentil soup with carrots and spinach in a tomato base.
www.kaiafitfolsom.com

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www.kaiafitfolsom.com

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Instructions
In a large pot, heat the oil over medium heat. Add the onion and saute for a couple of minutes or until soft and fragrant. Stir in the carrots, and cook for another minute or two.
Add the garlic, ginger, and spices, stirring to coat the vegetables. Now add the salt and tomatoes, stir, and pour the vegetable stock in.
Increase the heat to high, cover the pot, and bring the soup to a rolling boil. Add the lentils and reduce the heat to medium-low and simmer for 20-25 minutes, covered, or until the carrots are tender.
Stir in the spinach and turn off the heat, letting the hot soup thaw the spinach with the lid on. Add the lemon juice, taste, and season with salt if necessary.

Notes
If you want to use fresh spinach, go for about 100g and remove any larger stems.
Using the heat from the soup to thaw the spinach has two purposes- it brings the soup down to an edible temperature, and it keeps the nutrients of the spinach largely intact. And the color stays nice and green.
Sometimes I don’t add the lemon-if the brand of tomatoes you’re using is very acidic, you might want to leave the lemon out.

Cook Times

Active Prep20

Hands-On Cook5

Hands-Off Cook20

Passive0

Total Time45 minutes

Recipe Serving Size10 people

Ingredients

Ingredients
2 teaspoon extra virgin olive oil
1 red onion medium, chopped
6 carrot medium, cut into ¾ inch slices
5 clove garlic minced
1 tablespoon fresh ginger minced
1 teaspoon ground cumin
1 teaspoon ground black pepper
¼ teaspoon cayenne pepper more or less to taste
1 1/2 teaspoon sea salt more or less to taste
30 ounce canned diced tomatoes
12 cups vegetable stock
10 ounce red lentils
10 ounce frozen spinach
1 lemon juiced

Cooking Tools Required
Cutting board, Measuring cups and spoons, Sharp Knives, Stock pot or >5 Qt pot, Top Stove, Wooden Spatula

Reheating/Serving Instructions
Heat in the microwave on medium-high power or on the cooktop until heated through.

Nutrition
Calories: 164kcal | Carbohydrates: 30g | Protein: 10g | Fat: 2g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Sodium: 1116mg | Potassium: 693mg | Fiber: 12g | Sugar: 7g | Vitamin A: 9894IU | Vitamin C: 20mg | Calcium: 102mg | Iron: 4mg

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Vegetarian Spinach Lasagna
$0.00 Cooking Fee
12 servings
Vegetarian Spinach Lasagna

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Recipe adapted from: Syd Bailey

(0 customer reviews)

$0.00 Cooking Fee

Egg Free Nut Free Vegetarian
Classic bestseller vegetarian spinach lasagna, kids love it, everyone loves it! Pair it with fresh chopped Italian salad and garlic bread.

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Instructions
NOODLES
Cook lasagna noodles according to instructions. Set in cold water to chill
SAUCE
Add oil to a medium-sized sauté pan. Sauté the onion & garlic in a pan over medium heat for about 5 minutes, until softened & fragrant. Add all the sauce seasoning, herbs, and tomatoes. Cook for an additional 10 minutes
FILLING AND ASSEMBLE
Preheat the oven to 375 degrees F with the rack in the middle. Spray a 13" X 9" casserole dish with cooking spray.
Thaw spinach & press out any water. In a bowl combine the spinach, ricotta cheese, cottage cheese & parsley. Season with some salt & pepper. Set aside.
Assemble the lasagna: Pour 1/3 of the sauce into the pan. Layer on 5 noodles. Top with 1/3 of the cheese & spinach mixture and 6 oz of mozzarella cheese. Repeat this 2 more times: sauce, noodles, filling, and cheese. You should have a total of 3 layers of sauce, noodles, filling, and cheese.
Cover the lasagna in foil & bake for 20 minutes. Uncover, add a garnish of fresh basil on top & broil on low for 5 minutes. Cheese should be browned & bubbly.
Serve hot. This makes great leftovers too! Just let it cool, then store in an airtight container for about 3 days in the fridge.

Cook Times

Active Prep15

Hands-On Cook10

Hands-Off Cook25

Passive0

Total Time50 minutes

Recipe Serving Size12

Ingredients

Ingredients
16 ounce lasagna noodles a whole package, cook to package directions
Sauce
3 tablespoon extra virgin olive oil
1 cup onion medium diced
3 clove garlic minced
2 teaspoon Italian seasoning
28 ounce canned crushed tomatoes
14 ounce canned fire-roasted crushed tomatoes
3 tablespoon fresh basil chopped
1 teaspoon fresh oregano
1 teaspoon Kosher salt
1/2 teaspoon ground black pepper
Lasagna
10 ounce frozen spinach
2 cup ricotta cheese
12 ounce cottage cheese
2 tablespoon Italian parsley chopped
fresh basil to add on top of the lasagna just before broiling
Kosher salt and freshly ground pepper to taste
18 ounce mozzarella cheese grated
cooking spray

Cooking Tools Required
Can Opener, Colander, Measuring cups and spoons, Oven, Pyrex baking dish, Stock pot or >5 Qt pot

Reheating/Serving Instructions

Nutrition
Calories: 525kcal | Carbohydrates: 50g | Protein: 30g | Fat: 24g | Saturated Fat: 12g | Cholesterol: 67mg | Sodium: 914mg | Potassium: 704mg | Fiber: 5g | Sugar: 9g | Vitamin A: 4264IU | Vitamin C: 15mg | Calcium: 484mg | Iron: 3mg

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Fettuccine Alfredo
$0.00 Cooking Fee
Up to 10 servings
Fettuccine Alfredo

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Recipe adapted from: Mayumi Tavalero

$0.00 Cooking Fee
Serving Size: 5 ounces

Egg Free Nut Free Refined Sugar Free Soy Free Vegetarian
This classic Italian pasta dish is creamy, rich and delicious. Everything a good Alfredo should be! For added protein be sure to check out our Grilled Chicken Fettuccine Alfredo and our Shrimp Fettuccine Alfredo. Best served hot, so have your Foodom chef prepare this dish last!

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Instructions
Bring a large pot of water to a boil over high heat. Add the salt and the pasta. Cook until al dente, about 12 minutes, or according to package directions. Drain and return pasta to warm pot.
Meanwhile, to a medium sauté pan, add all the butter, 2/3 of the cream, and the salt. Turn heat to medium and simmer for 2-3 minutes, or until cream thickens up a bit.
Add the sauce to the pasta pot and turn heat on to low. Toss the pasta, bringing it up and around from the bottom of the pan until all the pasta is coated.
Add the remaining cream, grated Parmesan cheese, freshly ground pepper, and the nutmeg. Toss again and taste and correct for salt. Garnish with parsley if desired, and serve immediately with additional Parmesan cheese on the side.

Cook Times

Active Prep5

Hands-On Cook5

Hands-Off Cook15

Passive0

Total Time25 minutes

Recipe Serving Size10

Ingredients

Ingredients
For the pasta:
1 1/2 pound fettuccine dry, cooked al dente
2 tablespoon Kosher salt Diamond Crystal recommended
For the sauce:
3 tablespoon unsalted butter
2 teaspoon Kosher salt more or less to taste
1 1/2 cup heavy whipping cream
For finishing:
1 1/2 cup Parmesan cheese grated, plus additional cheese for serving
1/3 teaspoon ground black pepper freshly ground preferred
1/2 teaspoon ground nutmeg
Optional:
2 tablespoon Italian parsley chopped

Cooking Tools Required
Colander, Cutting board, Kitchen towels, Measuring cups and spoons, Saute pan, Sharp Knives, Stock pot or >5 Qt pot

Reheating/Serving Instructions
Recipes made with cream tend to separate when re-heated. For best results heat in a sauté pan with a lid, over low heat until warm.

Nutrition
Calories: 474kcal | Carbohydrates: 50g | Protein: 16g | Fat: 24g | Saturated Fat: 14g | Trans Fat: 1g | Cholesterol: 125mg | Sodium: 2129mg | Potassium: 214mg | Fiber: 2g | Sugar: 1g | Vitamin A: 857IU | Vitamin C: 1mg | Calcium: 228mg | Iron: 2mg

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Eggplant Meatballs with Marinara Sauce and Spaghetti
$0.00 Cooking Fee
Up to 10 servings
Eggplant Meatballs with Marinara Sauce and Spaghetti

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Recipe adapted from: Jen Stone

(6 customer reviews)

$0.00 Cooking Fee
Serving Size: 6 oz

Dairy Free Soy Free Vegetarian
Savory vegetarian eggplant meatballs with a hearty marinara sauce and spaghetti. Also goes great with our Parmesan zoodles or sub miracle noodles for a low carb and gluten free version.

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Instructions
Eggplant Meatballs
Preheat oven to 350 f
Peel eggplant and cut into cubes
Place water in bottom of pot and boil or steam eggplant until soft
Remove eggplant and squeeze out excess water
Mash eggplant until smooth or use a food processor to blend until smooth
Place eggplant and rest of ingredients
Mix well
Line baking sheet with parchment paper
Rollout balls, they will be soft(don’t worry)
Bake for 20 minutes or until tender and firm to touch
Marinara
Heat pot with oil and sauté onion and garlic until onions are transparent.
Add bell pepper and sauté another minute.
Add tomato paste and cook until brown and fragrant
Add rest of ingredients and let simmer 20 minutes; stir often
When meat balls have cooled, gently place in marinara until ready to serve. Or pour sauce over meatballs. Can garnish with cheese and/ or fresh basil.
Pasta
Bring a large pot of water to a boil. Add the salt then the pasta and cook to al-dente. Drain and serve with meatballs.

Cook Times

Active Prep10

Hands-On Cook15

Hands-Off Cook20

Passive0

Total Time45 minutes

Recipe Serving Size10

Ingredients

Ingredients
1½ pound eggplant peeled and chopped
5 clove garlic minced
4 teaspoon extra virgin olive oil
10 tablespoon blanched almond flour more or less as needed
4 egg For vegan sub: 1 tablespoon flax meal + 3 tablespoons water= 1 egg
3 tablespoon Italian seasoning
2 tablespoon garlic powder
1 teaspoon crushed red pepper
1 teaspoon ground black pepper
1 tablespoon Kosher salt
Marinara:
38 ounce canned tomato sauce
1 ¼ cup onion diced
6 clove garlic minced
2 ½ teaspoon extra virgin olive oil
6 tablespoon fresh basil chopped
3 tablespoon Italian seasoning
1/2 teaspoon crushed red pepper
1 red bell pepper diced
6 ounce tomato paste
3 bay leaf
1 tablespoon granulated garlic or garlic powder
½ tablespoon ground black pepper
1 tablespoon Kosher salt
1 tablespoon coconut sugar optional, or stevia, or maple syrup to tame acidity
Pasta:
1.5 pound spaghetti OR miracle noodles for low carb and GF version
2 tablespoon Kosher salt

Cooking Tools Required
Baking sheet, Blender, Can Opener, Colander, Cooling Rack, Cutting board, Food storage containers, Kitchen towels, Measuring cups and spoons, Mixing bowls, Mixing spoon, Oven, Potato Masher, Refrigerator, Saucepan, Saute pan, Sharp Knives, Skillet, Stock pot or >5 Qt pot, Tongs, Top Stove, Vegetable Peeler, Whisk

Reheating/Serving Instructions
To reheat: reheat meatballs in sauce on low heat for 5-10 minutes

Nutrition
Calories: 437kcal | Carbohydrates: 75g | Protein: 17g | Fat: 10g | Saturated Fat: 2g | Trans Fat: 1g | Cholesterol: 65mg | Sodium: 3540mg | Potassium: 1021mg | Fiber: 10g | Sugar: 14g | Vitamin A: 1566IU | Vitamin C: 31mg | Calcium: 135mg | Iron: 5mg

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Clean Diet Spinach Onion Quiche with Sweet Potato Crust
$0.00 Cooking Fee
8 servings
Clean Diet Spinach Onion Quiche with Sweet Potato Crust

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Recipe adapted from: Karin Adoni Ben-David

$0.00 Cooking Fee
Serving Size: 1/8 pie

Gluten Free Nut Free Paleo Refined Sugar Free Soy Free Vegetarian
This recipe is courtesy of dietician Karin Adoni, and comes from her cookbook Clean Diet by Karin Adoni Company. This lovely quiche combines spinach, mushrooms, and onions for a delicious main dish (serve with a side salad) or side dish.

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Instructions
Preheat oven to 425 degrees F. Peel the sweet potato and slice it into very thin rounds - these rounds will form the crust. Toss the rounds with the avocado oil and arrange in a 9.5” pie dish, overlapping, along the bottom and up the sides. The smaller rounds near the ends of the potato work well for the side crust.
Sprinkle the crust with salt and roast in the oven for about 25 minutes, or until sweet potatoes are soft and beginning to brown.
While the crust bakes, make the filling. Heat a large heavy skillet over medium-high heat and add the onions.
Once the onions are translucent, add the chopped mushrooms and garlic, then lower the heat to medium. Continue to cook and stir about 2 more minutes, until softened and toasty.
Stir in the chopped spinach until it wilts, then remove from heat.
In a large mixing bowl, whisk together the eggs, coconut milk, salt, and nutritional yeast.
Remove the sweet potato crust from the oven once done, and lower the heat to 400 degrees F. Add the spinach-mushroom mixture to the crust, then carefully pour the egg mixture over the top and allow it to settle in. You might have a bit extra. It’s okay if the egg mixture “leaks” through.
Bake in the 400 degree F. oven for 25 minutes or until the center is set and the sides begin to brown. The quiche will puff up in the oven, but settle once done.
Allow the quiche to cool and set for about 15 minutes before cutting into slices and serving. Add optional topping of feta cheese on top. Leftovers can be stored, covered, in the refrigerator for up to 4 days.

Cook Times

Active Prep15

Hands-On Cook10

Hands-Off Cook35

Passive0

Total Time1 hour

Recipe Serving Size8

Ingredients

Ingredients
For the Crust:
1 sweet potato large, peeled and thinly sliced
1 tablespoon avocado oil for roasting sweet potato crust
1/2 teaspoon sea salt fine grain
For the Filling:
8 ounce spinach chopped
1 cup white mushroom sliced
1 onion small thinly sliced
3 clove garlic finely chopped
1/2 teaspoon sea salt fine grain
6 egg
1/4 cup canned lite coconut milk
2 tablespoon nutritional yeast
1 tablespoon feta cheese for topping, optional

Cooking Tools Required
9 inch Pie Dish

Reheating/Serving Instructions
Heat in a 350 degree oven or microwave on medium power until heated through.

Nutrition
Calories: 121kcal | Carbohydrates: 10g | Protein: 7g | Fat: 6g | Saturated Fat: 2g | Trans Fat: 1g | Cholesterol: 125mg | Sodium: 406mg | Potassium: 401mg | Fiber: 2g | Sugar: 2g | Vitamin A: 6854IU | Vitamin C: 10mg | Calcium: 71mg | Iron: 2mg

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Honduran Coconut Rice and Beans
$0.00 Cooking Fee
Up to 10 servings
Honduran Coconut Rice and Beans

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Recipe adapted from: Mayumi Tavalero

(0 customer reviews)

$0.00 Cooking Fee
Serving Size: about 1 cup

Dairy Free Egg Free Gluten Free Nut Free Refined Sugar Free Soy Free Vegan Vegetarian
Rich and delicious on it's own, this dish can also be paired with Cuban Ropa Vieja (Shredded Beef in Tomato Sauce). Both are freezer friendly.
http://www.ForkandKnifeCreations.com

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http://www.ForkandKnifeCreations.com

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Instructions
Place coconut oil in a medium saucepan and set over medium-high heat. When hot add the garlic, onion, and bell pepper. Saute for a minute or two until onion is translucent.
Add rice and saute another minute, making sure to coat the grains with the coconut oil and vegetables.
Pour in the vegetable stock, coconut milk, and salt, stirring just to combine.
Bring to a boil, cover and turn down to a simmer. Cook until rice is tender, about 20 minutes.
Stir in beans and cilantro; let sit 10 minutes before serving.

Cook Times

Active Prep10

Hands-On Cook5

Hands-Off Cook30

Passive0

Total Time45 minutes

Recipe Serving Size10 servings

Ingredients

Ingredients
2 tablespoon coconut oil
4 clove garlic chopped
1/2 cup onion finely chopped
1/2 cup bell pepper finely chopped
4 cup long grain rice
4 cup vegetable stock
28 ounce canned coconut milk
2 teaspoon Kosher salt
28 ounce canned black beans or red beans, rinsed and drained
1/2 cup fresh cilantro chopped

Cooking Tools Required
Can Opener, Cutting board, Measuring cups and spoons, Mixing spoon, Saucepan, Spatula, Top Stove

Reheating/Serving Instructions
Heat, covered in microwave on high power until heated through.

Nutrition
Calories: 561kcal | Carbohydrates: 80g | Protein: 12g | Fat: 22g | Saturated Fat: 19g | Sodium: 1163mg | Potassium: 575mg | Fiber: 9g | Sugar: 4g | Vitamin A: 487IU | Vitamin C: 15mg | Calcium: 65mg | Iron: 3mg

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Classic Egg Salad
$0.00 Cooking Fee
Up to 10 servings
Classic Egg Salad

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Recipe adapted from: Mayumi Tavalero

$0.00 Cooking Fee
Serving Size: 3/4 cup

Dairy Free Diabetes Friendly Gluten Free Keto Lower Carb Nut Free Paleo Postpartum Pregnancy Refined Sugar Free Soy Free Vegetarian Whole 30
Everything you'd expect in a classic egg salad! Serve over a green salad or use for an egg salad sandwich to make it a meal.
http://web.com

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Instructions
For the hard boiled eggs:
Bring a large pot of water to a boil (large enough to accommodate all the eggs in a single layer). As soon as the water boils, gently add the eggs. Set a timer for 9 minutes. Bring back to a boil and then turn down to a simmer.
Meanwhile, set up a bowl of ice water large enough to accommodate all the eggs. When the eggs are done, use a slotted spoon to transfer the eggs to the bowl of ice water. Let the eggs sit until cool, about 10-15 minutes. Drain and refrigerate until ready to use.
For the egg salad:
Roughly chop all hardboiled eggs and place into a large mixing bowl.
In a separate bowl, mix together mayonnaise, dijon and fresh lemon juice until well combined.
Gently fold the dressing into the eggs, adding in celery, chives, and salt & pepper as you mix. Taste and adjust seasoning as desired.

Cook Times

Active Prep30

Hands-On Cook0

Hands-Off Cook0

Passive0

Total Time30 minutes

Recipe Serving Size10

Ingredients

Ingredients
18 egg hardboiled and peeled
1/2 cup avocado oil mayonnaise Primal Kitchen recommended for soy free, Paleo, and Whole 30
1 tablespoon Dijon mustard
2 teaspoon fresh lemon juice fresh
2 stalk celery finely chopped
1/4 cup fresh chive finely chopped
2 teaspoon sea salt more or less to taste or dietary restrictions
3/4 teaspoon ground white pepper

Cooking Tools Required
5-quart saucepot, Cutting board, Measuring cups and spoons, Sharp Knives, Top Stove

Nutrition
Calories: 116kcal | Carbohydrates: 1g | Protein: 10g | Fat: 8g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 3g | Trans Fat: 1g | Cholesterol: 295mg | Sodium: 601mg | Potassium: 137mg | Fiber: 1g | Sugar: 1g | Vitamin A: 508IU | Vitamin C: 1mg | Calcium: 50mg | Iron: 1mg

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Clean Diet Stuffed Mushrooms with Cashew Cream
$0.00 Cooking Fee
Up to 10 servings
Clean Diet Stuffed Mushrooms with Cashew Cream

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Recipe adapted from: Karin Adoni Ben-David

$0.00 Cooking Fee
Serving Size: 1 mushroom

Dairy Free Egg Free Gluten Free Keto Paleo Refined Sugar Free Soy Free Vegan Vegetarian Whole 30
This recipe is courtesy of nutritionist Karin Adoni, and comes from her cookbook Clean Diet by Karin Adoni Company. These portobello mushrooms are stuffed with spinach, onions, and a creamy cashew sauce. Note: This recipe requires 2 baking sheets for 7-10 servings.

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Instructions
Preheat oven to 350° F and line a baking sheet(s) with parchment paper.
Peel and stem each mushroom then rub each cap with avocado oil and sprinkle with salt and pepper.
Heat oil in a large sauté pan over medium heat and add the onion, cooking until soft, about 5 minutes. Add the spinach, nutmeg, salt and pepper. Sauté another minute until spinach is wilted. Drain off excess liquid.
To make the cashew cream, add all the ingredients to a blender or food processor. Blend on high for 2 to 3 minutes, or until completely smooth and slightly thickened.
Add the cashew cream to the spinach mixture, mixing well to combine.
Fill each mushroom cap with the mixture and place on prepared baking sheet.
Bake for 25-30 minutes,

Cook Times

Active Prep20

Hands-On Cook5

Hands-Off Cook25

Passive0

Total Time50 minutes

Recipe Serving Size10 people

Ingredients

Ingredients
10 Portobello mushroom peeled and stemmed
2 tablespoon avocado oil
1/2 teaspoon Kosher salt
1/8 teaspoon ground black pepper
Spinach filling:
1 tablespoon avocado oil
1 onion large, finely chopped
4 ounce fresh spinach chopped
1/4 teaspoon ground nutmeg
1/2 teaspoon Kosher salt
1/8 teaspoon ground black pepper
Cashew Cream:
1 cup raw cashews
1 cup hot water
1 teaspoon dried basil
1/2 teaspoon Kosher salt
1/8 teaspoon ground black pepper
1 tablespoon avocado oil

Cooking Tools Required
Baking sheet, Blender, Cutting board, Kitchen towels, Measuring cups and spoons, Mixing bowls, Mixing spoon, parchment paper, Top Stove, Vegetable Peeler

Reheating/Serving Instructions
Heat in 350 degree oven for 15 minutes or until heated through.

Nutrition
Calories: 142kcal | Carbohydrates: 8g | Protein: 4g | Fat: 12g | Saturated Fat: 2g | Trans Fat: 1g | Sodium: 367mg | Potassium: 455mg | Fiber: 2g | Sugar: 3g | Vitamin A: 1064IU | Vitamin C: 3mg | Calcium: 19mg | Iron: 1mg

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Strawberry Oat Muffins
$0.00 Cooking Fee
12 servings
Strawberry Oat Muffins

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Recipe adapted from: Cookie + Kate

$0.00 Cooking Fee
Serving Size: 1 muffin

Nut Free Postpartum Pregnancy Refined Sugar Free Soy Free Vegetarian
These wholesome strawberry muffins are fluffy and full of fresh strawberry flavor! They’re made with whole grains. Yields 12 muffins.

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Instructions
Preheat the oven to 400 degrees Fahrenheit. If necessary, grease all 12 cups on your muffin tin with butter or cooking spray.
In a large mixing bowl, combine the flour, ⅓ cup oats, baking powder, baking soda and salt. Stir with a whisk to blend.
In a medium mixing bowl, combine the oil, maple syrup and eggs. Beat together with a whisk. Add the yogurt and vanilla, and mix well.
Pour the wet ingredients into the dry and mix with a big spoon, just until combined (a few lumps are ok). Gently fold the strawberries into the batter. The mixture will be thick, but don’t worry.
Divide the batter evenly between the 12 muffin cups (I used an ice cream scoop with a wire level, which worked perfectly). They will be quite full!
Sprinkle the tops of the muffins with the remaining 2 tablespoons of oats. Bake the muffins for 19 to 22 minutes, or until the muffins are golden on top and a toothpick inserted into a muffin comes out clean.
Place the muffin tin on a cooling rack to cool. You might need to run a butter knife along the outer edge of the muffins to loosen them from the pan.
NOTES
STORAGE SUGGESTIONS: Store leftover muffins at room temperature, covered, for 2 days, or in the refrigerator for up to 5 days. Freeze leftover muffins for up to 3 months.
*GREEK YOGURT NOTE: I’ve used a variety of fat percentages and the muffins have always turned out well. Higher fat yogurt will yield a somewhat richer muffin.
MAKE IT GLUTEN FREE: Substitute an all-purpose gluten-free flour blend for the whole wheat flour.

Cook Times

Active Prep15

Hands-On Cook0

Hands-Off Cook25

Passive0

Total Time40 minutes

Recipe Serving Size12

Ingredients

Ingredients
1 ¾ cups white whole wheat flour or regular whole wheat flour
⅓ cup old-fashioned oats plus 2 tablespoons for sprinkling on top
1 teaspoon baking powder
½ teaspoon baking soda
½ teaspoon fine sea salt
⅓ cup extra virgin olive oil
⅓ cup maple syrup
2 egg preferably at room temperature
1 cup plain Greek yogurt
2 teaspoon pure vanilla extract
16 ounce strawberry 2 cups hulled and diced, you may not need the entire 16 ounces

Cooking Tools Required
Cutting board, Measuring cups and spoons, Mixing bowls, Mixing spoon, Oven, Sharp Knives, Standard muffin pan

Reheating/Serving Instructions
STORAGE SUGGESTIONS: Store leftover muffins at room temperature, covered, for 2 days, or in the refrigerator for up to 5 days. Freeze leftover muffins for up to 3 months.

Nutrition
Calories: 179kcal | Carbohydrates: 24g | Protein: 6g | Fat: 7g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Trans Fat: 1g | Cholesterol: 28mg | Sodium: 196mg | Potassium: 140mg | Fiber: 3g | Sugar: 8g | Vitamin A: 45IU | Vitamin C: 22mg | Calcium: 71mg | Iron: 1mg

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Chinese Fried Rice
$0.00 Cooking Fee
6 servings
Chinese Fried Rice

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Recipe adapted from: Mayumi Tavalero

(5 customer reviews)

$0.00 Cooking Fee
Serving Size: about 2/3 cup

Gluten Free Nut Free Postpartum Refined Sugar Free Vegetarian
This simple recipe uses diced frozen vegetables for quick results, but you can easily use leftovers from your fridge.

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Instructions
Cook rice according to package instructions. Remove from heat and let stand 5 minutes without lifting the lid. Fluff with a fork before using.
Heat wok or sauté pan over high heat.
When pan is hot add oil then the eggs, chopping them into small pieces as they cook.
Add the rice, breaking up any large chunks.
Add green onions, peas and carrots, tossing to thoroughly combine.
Pour soy sauce over rice mixture and continue to stir-fry until rice is uniform in color.
Add pepper; taste and correct seasonings.
Remove from heat and add sesame oil to finish.

Cook Times

Active Prep10

Hands-On Cook10

Hands-Off Cook25

Passive0

Total Time45 minutes

Recipe Serving Size6 people

Ingredients

Ingredients
1 tablespoon avocado oil or favorite high heat oil
2 egg lightly beaten
2 cup long grain white rice cooked according to package directions
1 tablespoon soy sauce more or less to taste
1/4 teaspoon ground black pepper
1 teaspoon sesame oil
1/4 cup green onion thinly sliced
1/2 cup frozen peas and carrots

Cooking Tools Required
Cutting board, Measuring cups and spoons, Saute pan, Sharp Knives, Skillet, Spatula, Top Stove, Wok

Reheating/Serving Instructions
Heat in microwave, covered, on full power.

Nutrition
Calories: 282kcal | Carbohydrates: 51g | Protein: 7g | Fat: 5g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Trans Fat: 1g | Cholesterol: 55mg | Sodium: 201mg | Potassium: 133mg | Fiber: 1g | Sugar: 1g | Vitamin A: 1229IU | Vitamin C: 2mg | Calcium: 33mg | Iron: 1mg

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Precut Mixed Fruit
$0.00 Cooking Fee
Up to 10 servings
Precut Mixed Fruit

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Recipe adapted from: Mayumi Tavalero

$0.00 Cooking Fee
Serving Size: 3/4 cup

Dairy Free Egg Free Gluten Free Low FODMAP Nut Free Oil Free Reduced Fat Refined Sugar Free Soy Free Vegan Vegetarian
Eating healthy is easy when you let your Foodom chef do all the prep! These mixed fresh fruits are washed, trimmed and ready to eat. Note: Photo is serving suggestion and some fruit may only be available seasonally.

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Instructions
Place pineapple chunks into a large bowl. Wash and dry remaining fruit. Core strawberries and slice in half if large. Place all remaining fruit into the bowl with the pineapple and toss to combine.

Cook Times

Active Prep20

Hands-On Cook0

Hands-Off Cook0

Passive0

Total Time20 minutes

Recipe Serving Size10

Ingredients

Ingredients
1 pineapple small, peeled, cored, and cut into 1-2 inch chunks
12 ounce blueberries about 1 pint
12 ounce strawberry about 1 pint
1 bunch green grapes such as Thompson seedless, stemmed

Cooking Tools Required
Colander, Cutting board, Kitchen towels, Sharp Knives

Nutrition
Calories: 84kcal | Carbohydrates: 22g | Protein: 1g | Fat: 1g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Sodium: 2mg | Potassium: 201mg | Fiber: 3g | Sugar: 16g | Vitamin A: 83IU | Vitamin C: 67mg | Calcium: 21mg | Iron: 1mg

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Overnight Oats
$0.00 Cooking Fee
Up to 10 servings
Overnight Oats

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Recipe adapted from: Empower Fitness

$0.00 Cooking Fee
Serving Size: 1 cup

Vegetarian
Customer submitted recipe from Empower Fitness On-Line Coaching.
https://empoweronlinecoaching.com/
Note: this recipe must rest in the fridge overnight.
https://empoweronlinecoaching.com/

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https://empoweronlinecoaching.com/

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Instructions
Add the oats and protein to a jar or tupperware and mix together. Add just enough almond milk to cover the oats (any extra can be consumed on the side).
Melt the Biscoff spread in the microwave and drizzle over the oat mixture.
In the morning, add the Lotus biscuits and enjoy!

Cook Times

Active Prep5

Hands-On Cook0

Hands-Off Cook0

Passive0

Total Time5 minutes

Recipe Serving Size10

Ingredients

Ingredients
13 scoop flavored whey protein powder use your favorite
3 ⅓ cup rolled oats
25 teaspoon Lotus Biscoff spread
10 piece Lotus Biscoff biscuit
3 ⅓ cup plain unsweetened almond drink

Cooking Tools Required
Food storage containers, jar with lid, Measuring cups and spoons

Nutrition
Calories: 270kcal | Carbohydrates: 23g | Protein: 36g | Fat: 5g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Cholesterol: 65mg | Sodium: 168mg | Potassium: 215mg | Fiber: 3g | Sugar: 3g | Vitamin A: 104IU | Calcium: 241mg | Iron: 4mg

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Oven Roasted Broccoli And Butternut Squash
$0.00 Cooking Fee
Up to 10 servings
Oven Roasted Broccoli And Butternut Squash

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(1 customer review)

$0.00 Cooking Fee
Serving Size: about 1 1/2 cups

Dairy Free Diabetes Friendly Egg Free Gluten Free Keto Lower Carb Nut Free Paleo Reduced Fat Refined Sugar Free Soy Free Vegan Vegetarian Whole 30
Low carb and paleo-friendly roasted broccoli and butternut squash is a great way to get your veggies in. It goes with just about every sort of protein.

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Instructions
Preheat oven to 425 F.
Toss the butternut squash cubes in a mixing bowl with olive oil and seasoning evenly. Place the mix on a baking sheet, spread the onion rings on top, and roast for 15 minutes.
After 15 min, in a bowl combine the cooked squash and broccoli. Season everything to taste, and spray with olive oil and any juices from the pan.
Return to oven and roast additional 15-20 minutes until broccoli reaches desired tenderness. Make sure the squash is fork-tender.
Remove from oven and serve warm.

Cook Times

Active Prep15

Hands-On Cook0

Hands-Off Cook30

Passive0

Total Time45 minutes

Recipe Serving Size10

Ingredients

Ingredients
2 pound butternut squash for 10 servings about 1 medium butternut squash, chopped into ½" cubes
2 pound broccoli crown for 10 servings about 4 large heads, cut into florets and chop stems
1 yellow onion sliced to rings
8 clove garlic minced
extra virgin olive oil spray
1 ½ teaspoon Kosher salt
1 teaspoon ground black pepper

Cooking Tools Required
Baking sheet, Cutting board, Measuring cups and spoons, Sharp Knives

Reheating/Serving Instructions
Heat in a microwave for about 1 min per serving, check temperture and heat more as needed. Or in the oven at 350 F for 10 minutes.

Nutrition
Calories: 77kcal | Carbohydrates: 18g | Protein: 4g | Fat: 1g | Saturated Fat: 1g | Sodium: 383mg | Potassium: 625mg | Fiber: 5g | Sugar: 4g | Vitamin A: 10492IU | Vitamin C: 100mg | Calcium: 95mg | Iron: 2mg

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Watermelon Salad with Feta and Mint
$0.00 Cooking Fee
Up to 10 servings
Watermelon Salad with Feta and Mint

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Recipe adapted from: Love and Lemons

(2 customer reviews)

$0.00 Cooking Fee
Serving Size: 1 heaping cup

Egg Free Gluten Free Nut Free Refined Sugar Free Soy Free Vegetarian
This refreshing watermelon salad is one of the favorite summer sides. Feta, mint, jalapeno & avocado are the perfect tangy, creamy, and fresh counterpoints to the juicy and sweet watermelon. a great mix of flavors for the hot summer days. This dish is based on Jeanine's recipe from Love and Lemons blog, with slight modifications.

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Instructions
FOR THE DRESSING
In a small bowl, whisk together the olive oil, lime juice, garlic, and salt.
FOR THE SALAD
Arrange the watermelon and red onions on a large bowl or platter. Drizzle with half the dressing. Top with the feta, avocado, mint, and serrano pepper, if using, and drizzle with remaining dressing. Season to taste and serve.

Cook Times

Active Prep20

Hands-On Cook0

Hands-Off Cook0

Passive0

Total Time20 minutes

Recipe Serving Size10

Ingredients

Ingredients
FOR THE DRESSING
4 tablespoon extra virgin olive oil For lower fat, it will taste great with half of the quantitiy of the oil
6 tablespoon lime juice
1 clove garlic minced
1/2 teaspoon Kosher salt
FOR THE SALAD
10 cup watermelon cubed
1/2 cup red onion chopped
2/3 cup feta cheese crumbled
2 avocado cubed
2/3 cup fresh mint torn mint or basil leaves
1 jalapeno pepper or serrano pepper, thinly sliced, optional
dash Kosher salt

Cooking Tools Required
Cutting board, Measuring cups and spoons, Mixing bowls, Sharp Knives

Reheating/Serving Instructions
Best to eat fresh the same day it was prepared.

Nutrition
Calories: 194kcal | Carbohydrates: 17g | Protein: 3g | Fat: 14g | Saturated Fat: 3g | Cholesterol: 9mg | Sodium: 234mg | Potassium: 411mg | Fiber: 4g | Sugar: 11g | Vitamin A: 1108IU | Vitamin C: 22mg | Calcium: 75mg | Iron: 1mg

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Peanut Butter Cookies
$0.00 Cooking Fee
18 servings
Peanut Butter Cookies

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Recipe adapted from: John Kanell

$0.00 Cooking Fee
Serving Size: 1 cookie

Soy Free Vegetarian
These melt-in-your-mouth peanut butter cookies, with just the right balance of salty and sweet are a sure to please treat!
https://preppykitchen.com/peanut-butter-cookies-recipe/

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https://preppykitchen.com/peanut-butter-cookies-recipe/

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Instructions
Preheat over to 350F
Sift flour and baking powder together then whisk to combine.
Cream butter and sugars in a stand mixer fitted with a paddle attachment. You can add an optional 1/4-1/2 tsp sea salt.
Add peanut butter and mix until incorporated.
Mix in egg and vanilla extract then add flour mixture and beat until incorporated.
Roll dough into one inch balls and place on baking sheet lined with parchment paper.
Flatten cookies with a fork in a criss-cross pattern.
Bake cookies for about 10 minutes.
Allow cookies to cool completely on baking sheet, they need to set up before being transferred.

Notes
You will bake the cookies until almost done. They will set up and continue baking with the residual internal heat after they're pulled out of the oven.
They will be VERY soft just out of the oven so let them rest for a while; when cooled they will be firm enough to handle and quite delicious.
If your peanut butter is not on the salty side add 1/4-1/2 tsp salt to the batter.

Cook Times

Active Prep15

Hands-On Cook10

Hands-Off Cook0

Passive0

Total Time25 minutes

Recipe Serving Size18

Ingredients

Ingredients
1 1/2 cup all-purpose flour
1/2 cup unsalted butter room temp
1 cup peanut butter
1/2 cup brown sugar lightly packed
1/2 cup sugar
1 teaspoon pure vanilla extract
1 egg large, room temp
3/4 teaspoon baking powder

Cooking Tools Required
Baking sheet, Mixing spoon, Oven, parchment paper, Spatula, Stand Mixer

Nutrition
Calories: 218kcal | Carbohydrates: 23g | Protein: 5g | Fat: 13g | Saturated Fat: 5g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 5g | Trans Fat: 1g | Cholesterol: 23mg | Sodium: 85mg | Potassium: 105mg | Fiber: 1g | Sugar: 13g | Vitamin A: 171IU | Calcium: 26mg | Iron: 1mg

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Baked Cauliflower Latkes
$0.00 Cooking Fee
Up to 10 servings
Baked Cauliflower Latkes

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Recipe adapted from: Matt

$0.00 Cooking Fee
Serving Size: 2 latkes

Dairy Free Gluten Free Keto Lower Carb Nut Free Reduced Fat Refined Sugar Free Soy Free Vegetarian
These latkes are made with low carb cauliflower and baked until golden brown and crispy.
https://www.myketokitchen.com/keto-recipes/cauliflower-fritters/

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https://www.myketokitchen.com/keto-recipes/cauliflower-fritters/

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Instructions
Preheat oven to 375 degrees.
Grate the cauliflower and place in a large bowl. Add the salt and mix well. Set aside for 20 minutes.
Spoon the cauliflower into a piece of muslin cloth, or into a clean tea towel. Squeeze out as much liquid as you can.
Place the squeezed cauliflower into a clean bowl and add the remaining ingredients, mixing well to combine.
Cover a baking sheet with parchment paper then spray with nonstick cooking spray. Form latkes about 2 inches wide. Make sure they are flat and tight as can be.
Bake for about 45 minutes or until golden brown, flipping halfway through baking.
Serve with optional Greek yogurt or sour cream.

Cook Times

Active Prep15

Hands-On Cook0

Hands-Off Cook45

Passive0

Total Time1 hour

Recipe Serving Size10

Ingredients

Ingredients
2 head medium cauliflower grate
4 teaspoon Kosher salt
1 ¾ cup green onion thinly sliced
3 tablespoon golden flax meal
6 egg large
1/2 teaspoon ground black pepper
For baking:
avocado oil cooking spray
Optional for serving:
plain Greek yogurt
sour cream

Cooking Tools Required
Baking sheet, Box grater, Cutting board, Food Processor, Kitchen towels, Measuring cups and spoons, Sharp Knives

Reheating/Serving Instructions
Heat in 350 degree oven for 15 minutes or until heated through.

Nutrition
Calories: 87kcal | Carbohydrates: 9g | Protein: 7g | Fat: 4g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Trans Fat: 1g | Cholesterol: 98mg | Sodium: 80mg | Potassium: 493mg | Fiber: 4g | Sugar: 3g | Vitamin A: 318IU | Vitamin C: 66mg | Calcium: 62mg | Iron: 1mg

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Big Italian Salad
$0.00 Cooking Fee
Up to 10 servings
Big Italian Salad

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Recipe adapted from: Jenn Segal

(4 customer reviews)

$0.00 Cooking Fee

Egg Free Gluten Free Vegetarian
This Italian salad pairs nicely with Italian comfort food. You’ll love the homemade dressing! The recipe is from Once Upon a Chef blog.
https://www.onceuponachef.com/recipes/big-italian-salad.html

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https://www.onceuponachef.com/recipes/big-italian-salad.html

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Instructions
Make the dressing: Combine all dressing ingredients in a food processor except for the olive oil. Pulse to blend. In a slow stream, add the olive oil, so you end up with an emulsified vinaigrette.
Place all of the salad ingredients except for the cheese in a large bowl. Right before serving, add about half of the dressing and toss well. Add more dressing little by little as necessary; be sure to dress greens very generously, otherwise salad will be bland. Toss in the cheese, then taste and adjust seasoning with salt and pepper, if necessary.

Notes
Vinaigrette may separate over time. Add to a jar or bottle and shake vigorously to emulsify.

Cook Times

Active Prep15

Hands-On Cook0

Hands-Off Cook0

Passive0

Total Time15 minutes

Recipe Serving Size10

Ingredients

Ingredients
FOR THE VINAIGRETTE
1 cup Italian parsley loosely packed
1 cup fresh basil loosely packed
½ teaspoon dry oregano
3 clove garlic peeled
3 ounce red wine vinegar best quality
1 ¼ teaspoon Kosher salt
⅓ teaspoon ground black pepper or to taste
2 ½ teaspoon honey
1 cup extra virgin olive oil best quality
FOR THE SALAD
1 head butter lettuce medium heads, cut in bite size pieces
2 red bell pepper seeded and chopped
1 English cucumber chopped
2 carrot peeled into ribbons
2 rib celery chopped
½ cup onion chopped
13 ounce cherry tomato halved
4 ounce pitted Kalamata olives halved
3 ounce feta cheese or to taste

Cooking Tools Required
Blender, Cutting board, Measuring cups and spoons, Mixing bowls, Mixing spoon, Sharp Knives, Tongs

Reheating/Serving Instructions
Note: Ricotta salata is an Italian sheep's milk cheese that has a salty, slightly tangy flavor, almost like a dry Italian feta. It is not the same as the wet ricotta in the tub. You can find it at Whole Foods, gourmet grocers or specialty cheese shops.

Nutrition
Calories: 270kcal | Carbohydrates: 10g | Protein: 3g | Fat: 25g | Saturated Fat: 4g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 17g | Cholesterol: 8mg | Sodium: 591mg | Potassium: 346mg | Fiber: 2g | Sugar: 5g | Vitamin A: 4286IU | Vitamin C: 51mg | Calcium: 90mg | Iron: 1mg

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