*recipes mentioned in either virtual cooking classes or weekly Food For Thought newsletters

Fluffy Pumpkin Pancakes with Apple Compote

Serves 4



  • 1 ½ cups flour

  • 1 Tablespoon baking powder

  • ¾ teaspoon baking soda

  • ¾ teaspoon salt

  • 1 ½ teaspoons ground cinnamon

  • 1-1 1/2 c. buttermilk 

  • ¾ cup pumpkin purée

  • 2 eggs

  • 3 tablespoons canola oil

  • 1 teaspoon vanilla extract

  • 1 tablespoon canola oil or butter


Apple Compote:

  • 2 apples, peeled and diced

  • 1 tablespoon coconut oil or butter

  • 1/2 teaspoon ground cinnamon

  • pinch of salt 

1/4 cup of water


Apple Compote:

  1. Apple Compote:

  2. Remove peel and dice the apples into ½ inch cubes.

  3. Melt butter or coconut oil in a medium skillet on low heat, add apples, cinnamon, salt, and water and mix slightly.

  4. Cover until apples are soft (about 5 minutes).  

  5. Uncover and cook for an additional 2-3 minutes until the liquid thickens.

  6. While they are cooking, make the pancakes.


  1. Whisk the flour, sugar, baking powder, baking soda, salt and cinnamon together, in a large bowl.

  1. Whisk together the buttermilk ( if using buttermilk powder: mix 4 T. w/ 1 c. water for each cup of buttermilk), pumpkin purée, eggs, olive oil and vanilla extract, in a medium bowl.

  2. Add the wet ingredients to the dry ingredients and gently stir with a spoon until just combined.  DO NOT OVERSTIR, OR IT WILL NOT BE FLUFFY.

  3. Melt coconut oil or butter in a pan/skillet.

  4. Spoon batter into pan in small, sand dollar sized pancakes. Cook first side until the pancake can easily be flipped. Flip and then cook until golden brown on both sides.

  5. Serve topped with apple compote.

Asian Noodle Veggie Salad 

Serves 6-8



  • 7 ½ to 8 ounces (½ package) dry whole wheat spaghetti

  • dash of salt

  • ¼ cup coconut milk

  • ¼  cup favorite seed or nut butter (without added sugar)

  • ¼ cup orange juice

  • 1 ½  tsp lemon juice

  • 2 Tbsp plus 2 teaspoons less sodium soy sauce

  • 1 Tbsp honey

  • 2 Tbsp additional canola oil

  • ½  cup chopped green onions, chopped

  • 1 ½ teaspoons minced garlic

  • 1 cup carrots, chopped

  • 1 cup celery, chopped

  • 1 cup broccoli tops, chopped


  1. Cook pasta in salted water, according to package directions. Drain well.

  2. Place in large bowl and toss with 1-1/2 teaspoons canola oil and set aside.

  3. In medium bowl, whisk nut or seed butter, orange juice, coconut milk, lemon juice, soy sauce, and honey until blended. Set aside.

  4. Add all vegetables and pasta into a medium bowl. 

  5. Add seed or nut butter mixture and toss until well combined. Serve at room temperature or refrigerate and serve.


Tomato Soup and Crispy Croutons

Serves 4



  • 3 tsp  garlic, smashed

  • 1/3 cup + 2 Tbsp Olive Oil

  • Whole Grain Bread

  • 1 cup Onion , Chopped

  • 3 cup  Tomato, canned or fresh

  • ½  tsp  Salt 

  • 1 cup milk

  • 1 sprig Basil &/ or Oregano, fresh or pinch dried, optional



  1.  To make croutons, smash garlic, stir it into oil & brush on bread. Toast in toaster oven until crisp 

  2. To make soup, chop the onions, smash the garlic, cook and stir them in 2 T oil in the saucepan for 10 minutes. 

  3. Puree all this in the blender with ½ tsp salt & Tomatoes.

  4. Return the puree to the saucepan, Add 1 Cup milk & heat but don’t boil

  5. Ladle into bowls and add the croutons, & basil & oregano if desired.


This soup can be made as a sauce for spaghetti or pizza by heating above mixture without milk until it thickens.


“Zoodles” Marinara

Serves 4



  • tomatoes, medium-sized (2-3), diced

  • zucchinis (2-3, depending on size)

  • 1 can of tomato puree, 12 ounces (no sugar added)

  • olive oil (2-3 Tbsp)

  • 1 medium sized onion, diced

  • fresh basil leaves (10), chopped

  • salt (1 tsp)

  • marjoram (herb) (1 tsp)

  • Italian seasoning (1 tsp)

  • parmesan cheese, grated 



1.With a “spiralizer”, spiral the zucchini into spaghetti-sized strips (a vegetable peeler can also be used). We call these “zoodles!” Put in a bowl, then set it aside for later. 

2.Add olive oil to a sauté pan and place on a stovetop at medium heat.  Add diced onions and sauté, stirring frequently, until they are a light golden brown color.

3.Add diced tomatoes and the can of tomato sauce. Add all seasonings (except fresh basil leaves). Simmer and stir on medium-low heat for 7 minutes, or until the tomatoes are tender.

4.Raise heat to medium high and add zoodles, allowing to simmer for 10-15 minutes, or until zucchini noodles are tender and cooked.

5.Stir in chopped basil. Sprinkle fresh grated parmesan cheese on top, as desired. Serve and enjoy!

Melon Ball Summer Salad 

Serves 8 



  • About 30-40 balls of watermelon (½  of medium-sized watermelon; other types of melons can also be used!) 

  • 2 medium cucumbers, peeled and diced

  • 1 lb of strawberries, chopped

  • 1 bunch of fresh mint, minced

  • juice from 1 lime

  • salt, ¼ tsp 

  • 1 Tbsp (or to taste) of honey or agave

  • poppy seeds, 2 Tbsps 

  • Optional: 1 tsp amchoor powder (a special dried mango, herb and chili powder from India. This can be purchased on Amazon.com, or substituted with a mixture of 1 Tbsp mango juice, ¼ tsp chili powder, and ¼ tsp ground coriander)



  1. Using a “melon baller”, scoop melons into balls and set aside in a large bowl.

  2. Peel and dice cucumbers, and chop strawberries into bite-sized pieces.

  3. Rinse, de-stem, and mince fresh mint leaves.

  4. To make “dressing”: mix lime juice with amchur powder and salt

  5. Mix all ingredients together in bowl. Add dressing and sprinkle poppy seeds on top.

  6. Drizzle honey over the salad, serve, and enjoy!


Recipe notes: Any type of melon or fruit can be added. You can experiment by adding basil, lemon or other flavors. Be creative!

Crunchy Granola Bars

9x9" pan, about a dozen long bars

You can shift around these ingredients depending on what you have around, but these make a satisfying snack or quick breakfast.



3 1/2 tbsp. soy butter (or almond or peanut butter), preferably chunky

3 tbsp. honey

3 1/2 tbsp. brown rice syrup

Big splash of vanilla

1 tbsp. brown sugar

1 1/2 cups puffed wheat/rice/kamut

1/2 cup bran buds/Grape-Nuts cereal

1 1/2 cups rolled oats (not the quick-cook kind)

1 handful (about 1/3 cup) dried cranberries or cut-up dried apricot

1/4 cup raw pumpkin seeds

1/3 cup salted sunflower seeds (or a mixture with raw)




Preheat oven to 325°. Line 8- or 9-inch square pan with a long sheet of parchment paper (you want longer ends than the length of the pan). Warm soy butter, honey, brown rice syrup, vanilla, and brown sugar until sugar has melted and soy butter has thinned. Mix dry ingredients in big bowl and dust with cinnamon. Pour liquid on top, mixing as you go. When everything is equally coated, spread the mixture into the pan. Press mixture down with long ends of the parchment paper. Bake for about 25 minutes. When you remove the pan from the oven, again use long ends of the parchment to press bars flat. Allow to cool completely before touching again. When totally cooled and hard, lift the ends of the parchment and put onto a cutting board and cut into longish bars or squares.

Note: You can add crushed almonds or slivered ones, or toasted coconut if you like, or raisins — golden and brown — if desired.


Serves 6



  • 1 cup Mexican blend, mild cheddar, or Monterey jack cheese (shredded)

  • 6 whole wheat tortillas

  • 1 very ripe avocado

  • 6 ounces mild salsa (ingredients include tomatoes, onions, lime, and spices)

  • 1 8-ounce can of black or pinto beans

  • tomatoes, diced (1-2)

  • 1 lime (1 Tbsp juice)

  • 2 Tbsps olive oil

  • 3 Tbsps fresh cilantro, de-stemmed 

  • spinach (1 cup)

  • salt and pepper, to taste



  1. Using a potato masher (or fork), mash avocado with lime juice, 1 tsp salt, and salsa.

  2. Next, open a can of beans and pour into a strainer over the sink, then rinse. Place in a bowl and set aside.

  3. To assemble each quesadilla: add a couple spoons of avocado and salsa mixture to one half of a tortilla, spreading evenly. Add 3-4 spoonfuls of beans evenly on the same tortilla half. Sprinkle a small handful of cheese on top of all ingredients, then finally, add a few leaves of spinach and cilantro. Fold the quesadilla in half.

  4. The quesadilla can be heated either on the stovetop or in the microwave.

    1. Stove-top: Place quesadilla on a heated and oiled pan or griddle. Cook and flip (using a spatula) until golden brown on both sides. 

    2. Microwave: Place folded tortilla on a microwave-safe plate and heat for approx. 45 seconds - 1 minute, or until cheese is melted.

  5. Allow to cool and cut in half. Serve and enjoy!

Refrigerator Dilly Beans

video link: https://youtu.be/DruIjx5c0OI

Yields 3-6 Jars depending on size of jars and if you double the recipe



●      2 cups of beans (about one huge handful) 

●      1 cup of vinegar

●      1 cup of water 

●      2 1/2 tablespoons of sugar 

●      2 cloves of garlic

●      1 1/2 teaspoon of kosher salt 

●      1/2 of a medium onion, sliced thinly, 

●      2 sprigs of fresh dill (or 1 teaspoon of dill seeds), 

●      1/2 teaspoon of whole black peppercorns

●      ¼ to 1 tsp. Red Chili flakes or whole chiles de arbol 


1. Make your brine. This is the longest part of this process (and it only takes a few minutes!) so do this first. Add your water, vinegar, salt, sugar, and garlic (which you’ve minced) to a saucepan and bring it to a boil. Once it is boiling, turn it off and set it aside and cool to room temperature.

2. Trim the beans. You want them all to fit in your jar with about an inch at the top so the brine covers them completely. You can trim both ends, or just the stem end. 

3. Blanch the beans. Bring a saucepan of water to a full boil, then dump the beans in and boil them for thirty seconds. Drain them, and quickly add them to a bowl of iced water to shock them and stop the cooking process. You want your beans to be brightly colored and still crisp.

4. Drain the beans and set them aside. 

5. Fill Jars: Add your onions, dill, red pepper flakes, and peppercorns to your jars.

6. Now add the beans to the jars. They look prettiest standing upright, but don’t worry about being perfect. The easiest way is to lay the jar on its side, or hold it horizontally, and place the beans inside. 

6. Pour your brine in once it has reached room temperature. Fill the jar to 1/2 inch below the top of the jar, and put the lid on. Place the jar of dilly beans in the fridge, and let them sit for at least two days before eating them. They’ll keep for up to six months in the fridge.

Rainbow Barley Salad

Serves 6



  • 4 cups cooked barley, cooled (read instructions on package, approx. 1 hr on stovetop)

  • RED: 2 tomatoes, diced 

  • ORANGE: 1 orange bell pepper, diced

  • YELLOW: 1 cup of cooked whole corn kernels (from a can)

  • GREEN: 4-5 sticks of celery, chopped

  • BLUE: 1 cup of fresh blueberries 

  • REDDISH PURPLE: 1 cup of cooked kidney beans (from a can)

  • 2 Tbsp olive oil

  • ½ Tbs apple cider vinegar

  • Salt and pepper (seasoned as desired)



  1.  Chop all washed fruits (tomatoes) and vegetables (bell pepper and celery)

  2. Open cans of corn and kidney beans

  3. Add all ingredients into a large bowl.

  4. To make dressing: mix olive oil with apple cider vinegar, plus a dash of salt and pepper. Pour over barley salad and mix thoroughly.

  5. Serve and enjoy!

Kale Bean Rice Bowl 



2 cup cooked brown rice*

1 can black beans

1 bunch kale, steamed and finely chopped

2 medium carrots, shredded

Your choice of dressing or your favorite salad dressing

Tahini dressing

¼ cup tahini

3 Tbsp oil

3 Tbsp lemon juice

2 Tbsp cilantro

salt & pepper to taste



Layer the cooked brown rice, black beans, steamed kale and carrots in a bowl and top

with the dressing of your choice. Enjoy!


* substitute with other grains such as cooked quinoa or other mixed rice.


Dressing Options


Orange vinaigrette

¼ cup of orange juice

1 crushed clove garlic

2 tsp oil

2 tsp vinegar

1 tsp mustard

salt & pepper to taste


Creamy vinaigrette

⅓ cup olive oil

3 Tbsp vinegar

3 tsp sour cream, yogurt

or mayonnaise

1 tsp mustard

1 diced shallot

salt & pepper to taste

Lime Yogurt Dressing / Vinaigrette



  •         1 cup plain Greek yogurt

  •         1/2 cup buttermilk

  •         1/2 cup fresh cilantro leaves, finely minced

  •         1 tbsp finely minced lime zest

  •         1/4 cup lime juice

  •         1 tsp ground cumin, toasted

  •         1/2 serrano chile, finely minced

  •         kosher salt

  •         freshly cracked black pepper

  •         1/4 cup extra-virgin olive oil



1. Whisk together the yogurt, buttermilk, cilantro, lime zest, lime juice, cumin, and serrano chile in a medium bowl.

 2. Season with salt and pepper.

 3. Whisk in the olive oil. This recipe will yield about 2 1/4 cups of dressing.

Healthier Chocolate Chip Oat Cookies

Serves: about 24



  • ¾  cup oat flour regular oats blended in a blender

  • ¾  cup old-fashioned oats

  • 3/4 teaspoon baking soda

  • 1 teaspoon cinnamon

  • 1 1/2 teaspoons vanilla extract

  • 1 large egg*

  • 4 tablespoons brown sugar, lightly packed

  • ¼ cup coconut oil*

  • ¼ cup butter, softened*

  • 1/2 cup dark chocolate chips

  • 1 tsp salt


  1. Preheat the oven to 350 degrees F.

  2. Blend oats in a food processor until they resemble a flour.

  3. In a medium-sized bowl, stir together the oat flour (measured after blending NOT before), old-fashioned oats, oats, baking soda, cinnamon, and salt.

  4. In another bowl, stir together the vanilla, egg, and brown sugar. Melt the coconut oil and soften the butter, then let it cool slightly before adding to the bowl. Stir until well combined.

  5. Add the dry ingredients to the wet ingredients and stir until just combined. Fold in the dark chocolate chips.

  6. Preheat the oven to 350 degrees F.

  7. Shape balls of the dough onto a parchment lined cookie sheet. 

  8. Depending on the size, bake for 7-9 minutes or until very lightly browned around the edges. 

  9. Remove from the oven and allow to cool on baking sheet for a couple of minutes.

  10. Serve and enjoy! These cookies are very crumbly, since they do not have flour!

*  Recipe notes: These cookies have much less sugar than most cookie recipes, and are flour-free! To make them dairy-free or vegan, you may substitute coconut oil for butter and  1 Tbsp ground flax seed for the egg. Butter also may be used instead of coconut oil for a more traditional taste.


Udon Stir-Fry




  • 1 Tbsp rice vinegar

  • 1 Tbsp toasted sesame oil

  • 2 Tbsp soy sauce

  • 2 tsp hoisin sauce

  • 1 tsp honey

  • 1 tsp minced ginger


  • 1 package organic udon noodles

  • 1 Tbsp peanut oil (or other high-heat oil)

  • 1 tsp minced garlic

  • 1 tsp minced ginger

  • 1 small head of broccoli, cut into florets and sliced julienne

  • ½  red bell pepper, sliced julienne

  • 3 scallions, sliced

  • 1 Tbsp (heaping) minced cilantro

  • 2 big handfuls snow peas

  • 2 handfuls sliced napa or red cabbage

  • 1 carrot grated



  1. Whisk the sauce ingredients together in a bowl and set aside.

  2. Bring a medium pot of water to boil over high heat, and cook the noodles according to package directions.

  3.  Meanwhile, heat the oil in a large skillet or wok over medium-high heat until shimmering. Add the garlic and ginger, and saute until fragrant and slightly colored.

  4. Add the broccoli and peppers and saute for about 3 minutes or until broccoli is crisp tender.

  5. Add the snow peas, carrot and red cabbage and saute until also crisp tender.

  6. Add the noodles, and, if desired, use scissors to snip the long strands into more fork-manageable lengths. Drizzle the sauce over the stir fry, top with ⅔  of the sliced scallions and cilantro and mix well.

  7. Garnish with more scallions and cilantro before serving. 

Chickpea Pancakes

video link: watch Chef Beth at https://youtu.be/m6NgtRzsQZc

(by Amy from Health Little Foodies)

Yield: 4-6 servings

Prep time: 15 mins    

Cook time: 10 mins


  • 1 cup (120g) Chickpea Flour

  • 1 1/2 cups 375ml Water

  • 2 tbsp Olive Oil *See Note 1

  • 1 Carrot, finely grated

  • 1/4 Red Bell Pepper, finely chopped

  • 1 Spring Onion, finely chopped

  • 1/4 tsp Turmeric

  • 1/4 tsp Cumin seeds

  • 2 tbsp Chopped cilantro

  • 1/4 tsp Salt


  1. In a mixing bowl add the chickpea flour and then slowly add the water, whisking  continually, to form a smooth, lump-free batter. Set aside.

  2. In a frying pan, heat 1/2 tbsp of the oil over a medium-high heat. Add the carrot, pepper, onion, turmeric and cumin seeds. Reduce the heat to medium-low and cook until softened (around 4-5 mins)

  3. Add the carrot mixture to the chickpea batter along with the chopped coriander and salt (if using). Stir until fully combined.

  4. Heat a non stick frying pan over a medium-high heat. When hot add a drizzle of the olive oil (or alternatively use a spray oil). Add a tablespoon of the batter to the pan and use the back of your spoon to spread it out a little (to make them thinner) Repeat to fill the pan. You can also make a larger crepe if you prefer

  5. Cook for around 2 minutes on each side (this will vary depending on the pan, heat and how thin your pancake is). You want to look for bubbles forming (see above picture) and your pancakes should be able to be flipped easily. 

  6. Repeat until you have made all of with the remaining mixture. 

Nutritional information is approximate guide only, calculated using an online nutrition calculator. The facts are based on one pancake using one tbsp of mixture.  Yields about 12 -15 pancakes.

Flatbread Pizza

Serves: 12



  • A container of your favorite tomato or pesto sauce

  • 12 Trader Joe’s Middle Eastern Flatbread (or whole wheat pita bread)

  • 1 diced red/orange/yellow bell pepper

  • Cherry tomatoes halved or sliced roma tomatoes

  • 1 cup broccoli florets

  • Turkey sausage or Pepperoni (optional)

  • Sliced mushrooms

  • Black olives (optional)

  • Basil leaves

  • 2 cups grated mozzarella and parmesan cheese

  • Mozzarella balls sliced or cubed

  • Garlic powder, smoked paprika, salt and pepper to taste

  • Olive oil

  • Chili Flakes 


Preheat oven to 450F.  Spread a spoonful of sauce on a bread. Sprinkle with grated cheese and top with favorite toppings. Bake for 5-7 mins. Remove from oven and tear basil leaves on top. Serve with chili flakes.

 Nut-Free Spinach Basil Pesto


  • 3 cups spinach

  • 1 ½ cups basil

  • 1 clove garlic

  • 1 Tbsp lemon juice

  • ⅓ cup parmesan cheese

  • ½ tsp salt

  • ½ tsp black pepper

  • ⅓ cup olive oil


  1. Combine all ingredients in a food processor, and blend well. Add more olive oil or spinach as needed to change the consistency.

Pad Thai 

Serves 8



  • 14 oz. dry rice noodles, soaked in hot water

  • 1 cups broccoli florets, steamed lightly

  • 1 tsp  ginger, minced

  • 8 Tbsp. shallots, minced 4 shallots

  • 3 clove garlic, minced

  • 1 large red bell pepper, 1 or 2 medium peppers

  • 1 cup mushrooms, chopped

  • 16 oz. extra firm tofu extra firm, chopped

  • 4 Tbsp. thai sweet chili sauce, or 3 Tbsp. sugar and 1-2 pinch pepper flakes or hot sauce + water

  • 4 Tbsp. thai fish sauce

  • 4 Tbsp. lime juice ( juice 2 -3 limes)

  • ¼  tsp  cayenne pepper, or to taste

  • 1 cup green onions, chopped, chopped -garnish 

  • 2 whole limes, cut into wedges to garnish each plate

  • ½ cup cilantro, chopped-  garnish 

  • 4 oz. peanuts, 1 cup chopped- garnish

  • 1 tbsp. coconut cream,  1 Tbsp. garnish (optional, to cool if too spicey!)

  • salt, to taste



  1. Start water boiling for noodles. 

  2. Cut broccoli into bite sized florets & boil or steam in boiling noodle water for 5 minutes

  3. Soak the noodles in hot water for 10 - 30 minutes, depending on package instructions.

  4. Drain the noodles and them rinse in cool water 

  5. Mince garlic, shallots, ginger and cilantro in small cuisinart

  6. Chop red bell pepper 

  7. Put oil, fish sauce and sweet chili sauce in hot wok or big skillet,

  8. Stir fry the ginger, shallots and garlic, cayenne pepper, red pepper and mushrooms for 3-5 minutes.

  9. Add tofu and broccoli and heat thoroughly, stirring and tossing. (This only takes a few minutes)

  10.  Stir in the noodles to the stirfry  and heat.

  11.  Stir in the lime juice last (to save its vitamin C!)

  12. Serve with garnishes of chopped peanuts, green onions and cilantro in bowls 


Red Dal 

“Dal” or “daal” is a Hindi word meaning legumes (peas, beans and lentils), and also refers to the Indian dish itself.


Serves: 8-12


  • 2 cups red lentils (lightest/fastest cooking)

  • 4 cups water

  • 1 inch fresh ginger root

  • 2 tomatoes

  • 2 cloves garlic

  • 1 ½ teaspoons salt

  • ½  teaspoon turmeric powder

  • 1 teaspoons cumin powder

  • 1 ½  tablespoons ghee (clarified butter)

  • Fresh cilantro for topping



  1. Wash and soak lentils in warm water overnight. 

  2. Add lentils, water and salt together in a large pot. Bring to a boil on high heat, then lower to medium heat.

  3. Add cumin and turmeric to the lentils.

  4. Peel and mince (chop into small pieces) garlic, then add to the lentils.

  5. Cut knobs off of ginger and put aside to save. Peel the remaining ginger. Grate and add to the lentils.

  6. Dice the tomatoes, then add to the lentils.

  7. Cook until lentils and tomatoes are soft.

  8. Chop the cilantro for topping; serve dal over rice.


Crispy Chicken and Corn Salad

Serves: 4-6

Recipe by: Jennifer Vigo RDN, adapted from Real Simple 



  • 1 cup corn kernels ( 1 to 2 ears or thawed from frozen)

  • 1 pint cherry tomatoes, halved

  • 2 tablespoons olive oil

  • 1 tablespoon fresh lime juice

  • 1 tablespoon chopped green onions 

  • kosher salt and black pepper

  • 2 large eggs, lightly beaten

  • 2 cups crushed corn flakes

  • 8 chicken cutlets pre-cut, or sliced from chicken breasts (about 1 1/2 pounds)

  • ~ 5 tablespoons canola or other vegetable oil


  1. Combine the corn, tomatoes, olive oil, lime juice, chives, and ¼ teaspoon each salt and pepper in a medium bowl. Save for serving.

  2. Crack the eggs into a shallow dish.  Put cereal into a  separate shallow dish. Season the chicken with ½ teaspoon salt and ¼ teaspoon pepper. Coat in the eggs (letting the excess drip off) and then the cornflakes, pressing gently to help them adhere.

  3. You can either saute or bake the chicken.  To saute, heat the canola oil in a large skillet over medium heat. Cook the chicken in 2 batches until golden and cooked through, 2 to 4 minutes per side. Alternatively, Spread half of the oil on a baking sheet.  Lay the pieces on top in a single layer.  Bake at 400 degrees, flipping after 15 minutes, then cook through, until golden, another 5-8 minutes. 

  4. Serve with the corn salad.


Fruit Infused Sun Tea

Serves 4



  • 24 ounces Filtered Water

  • 3 tea bags

  • 1 Lemon - sliced

  • 5-6 Large Strawberries - tops removed and cut in half

  • Sunshine

  • Ice



  1. Combine water and sweetener in large glass container. Stir.

  2. Add the lemon, strawberries and tea bags.

  3. Seal container and place in direct sunlight for 1-2 hours.

  4. Serve tea over ice or refrigerate overnight.


Spinach Salad with Raspberry Vinaigrette 

Serves 4



  • 1 clove garlic

  • 1 Tbsp. onion, minced

  • ½  tsp salt

  • ½  tsp pepper

  • ½ tsp dijon mustard

  • 1 cup raspberries, blended

  • 1 Tbsp. red wine vinegar

  • 3 Tbsp. olive

  • 5 cups baby spinach

  • Craisins (optional)

  • Nuts or Seeds (optional)



Add the following ingredients to a bowl or blender:

  1. First, smash the garlic with the back of a spoon to increase strength (crushed garlic reacting with air causes oxidation, increasing its health benefits!)

  2. Mince onion and add to bowl

  3. Add salt and pepper, dijon MUSTARD

  4. Add  oil vinegar, and raspberries and blend or whisk together

  5. In large mixing bowl, mix together baby spinach and craisins, nuts or seeds (optional)

  6. Pour dressing on top, toss and serve!

Orange Sesame Salad 

Serves 8



  • 2 heads of romaine lettuce

  • 4 stalks of celery

  • 4 mandarin oranges

  • ½ cup dried cranberries

  • 2 Tbsp sesame seeds

  • 1 Tbsp sesame oil

  • 2 Tbsp orange juice

  • 2 Tbsp sesame oil

  • 1 Tbsp white vinegar

  • 1 Tbsp soy sauce

  • 1 Tbsp honey 



  1. Rinse and dry celery and romaine lettuce

  2. Dice celery and chop or tear romaine leaves into bite-sized pieces

  3. Peel mandarin oranges and chop each orange section into 2 or 3 small  pieces

  4. Add all ingredients to large bowl, then stir in cranberries and celery

  5. To make dressing: Add sesame oil, orange juice, vinegar, soy sauce and honey into jar with a lid. Close jar and shake until oil and liquid are mixed together.

  6. Drizzle dressing over salad, and mix well. 

  7. Serve and enjoy! 

Baba Ghanouj

video link: watch Chef Beth at https://www.youtube.com/watch?v=tb3V2FVo3QM&t=123s

Serves: 6-8

Recipe by: Beth

1 large or 2 small Eggplant- halved and salted

1 Head of Garlic- topped and wrapped in foil

½ c. Tahini  + more to taste

Salt and Pepper

Lemon juice

Good olive oil- a splash

Cayenne- a dash

Cumin (optional)

Smoked Paprika (optional)

Sumac (optional) 

Parsley for garnish

Baba ganouj is similar to hummus, but is made with grilled or roasted eggplant instead of chickpeas. Both are Middle Eastern and often served together with pita bread and raw, crisp veggies. You can use baba ghanouj like you would hummus—as a dip or spread. You can grill the eggplant and it will give it a nice smoky flavor but it’s just as easy to roast halved eggplants, cut-side down, in a 400º oven for about 30 mins. 

Trim the top off a head of garlic, splash on some olive oil, wrap it in foil and roast it in the same pan with your eggplant. You can also prick the eggplant with a fork to allow steam to release while cooking. Remove it from the oven when it’s starting to sag. Scoop out the flesh into a bowl or strainer. Pour or strain off any excess liquid. 

Squish the garlic cloves out of their skins. Mash around a bit with a fork and some salt before adding to the bowl, especially if it isn’t really soft. Add juice of half the lemon. Add 3-4 tbsp Tahini. Stir everything together with a whisk or a fork. You want it to be creamy. Don’t skimp on the salt. It also helps to counter any bitterness in the eggplant. You can add cumin if you like it, a few grinds of pepper, a pinch of cayenne and a dash or two of smoky paprika.


You can add more Tahini if you want, more lemon juice and salt. It tastes better after it has sat for a few hours as room temp. Garnish with a splash of good quality olive oil, some finely chopped parsley and some sumac or smoky paprika for color. Serve with Pita chips, bread, veggies or use it as a spread on sandwiches. Be creative and enjoy!

Banana Bread Chocolate Nut Scones

video link: watch Chef Beth at https://www.youtube.com/watch?v=nl4NolOuUoo

Makes 8 scones 

Prep time: 20 min, Cook time: 22 min 

This recipe was adapted from a Food 52 recipe by Samantha Seneviratne

  • 1 extra-large, extra-ripe banana, mashed (1/2 cup) 

  • 1/3 cup heavy cream, plus more for brushing (Substitute milk, buttermilk or yogurt)

  • 1 large egg, lightly beaten 

  • 1 teaspoon pure vanilla extract 

  • 2 cups all-purpose flour 

  • 1/3 cup packed dark brown sugar (Light is OK if that is what you have)

  • 2 1/2 teaspoons baking powder 

  • 1/2 teaspoon kosher salt 

  • 1/2 cup (1 stick) cold unsalted butter, cut into roughly 1/2-inch pieces 

  • 2 1/4 ounces semisweet chocolate, chopped (1/2 cup) 

  • 1 1/4 ounce hazelnuts or other nuts, toasted, skinned, and finely chopped (about 1/4 cup) 

  • Coarse sugar for sprinkling (turbinado or granulated) 

  1. Heat the oven to 425°F.

  2. In a small bowl, whisk together the banana, cream, egg, and vanilla. In a large bowl, whisk together the flour, brown sugar, baking powder, and salt. Cut in the butter with a pastry blender, or 2 knives used like scissors, until the mixture resembles coarse meal with some larger pieces. (You can also grate it or use your fingers if you work fast enough that the butter stays cold.) Toss in the chopped chocolate and hazelnuts.

  3. Drizzle in the banana mixture and stir with rubber spatula until the mixture is crumbly and moistened, but stop before you’ve mixed it into a uniform batter. Tip out the mixture onto a parchment-lined baking sheet and pat it into a craggy, 6-inch circle. Using a sharp knife or a bench scraper, cut the circle into 8 equal triangles. (At this point, you could freeze the triangles well-wrapped on their sheet for another day. Bake them from frozen.) Spread the triangles a good couple inches apart and brush the tops with the cream. Sprinkle with coarse sugar. 

  4. Bake until the scones are golden brown and set, about 18 to 22 minutes. A toothpick inserted into the center of a scone should come out clean. Transfer the baking sheet to a wire rack to cool slightly. Serve warm or room temperature. Scones are best the day they’re made, but any leftovers can be frozen (or stale ones can be split in half and toasted in butter in a skillet to revive them).

Black Bean Brownies Muffins



  • 1 can black beans (15 ounces)

  • 2 eggs

  • Pure unsweetened chocolate powder (¾ cup)

  • Chocolate chips, semi sweetened (⅓ cup)

  • Coconut oil, liquid (3 Tbsp) or other vegetable oil

  • Medjool dates, 5-6

  • Maple syrup, ¼ cup

  • ¼ cup brown sugar

  • 1 ½ tsp vanilla extract

  • ½ tsp salt

  • 1 ½ tsp baking powder



  1. Preheat oven to 350°F and line muffin tins with cupcake papers.

  2. Open can of beans, rinse and drain

  3. If using coconut oil, melt in pan or microwave for until liquid, then allow to cool to touch

  4. Crack eggs and whisk

  5. Add all ingredients together in food processor, and pulse until well-mixed

  6. If batter is too thick, add a tbsp of water and mix again

  7. Spoon batter into muffin trays, place in oven for approximately 25 minutes

  8. Allow to cool, serve and enjoy!

Apple-Lemonade Icee


Serves 2


Refreshing, and full of vitamin C and fiber!



  • 1/2 cup cold water

  • 1/4 whole lemon, with skin

  • 1 whole Granny smith apple, washed , & sliced, de-seeded

  • 1/2 cup ice, or 2 cubes



  1. Add ingredients to blender in order listed

  2. Blend until smooth

Greek Chicken Gyros

Yogurt in the marinade works to gently tenderize the fibrous protein in the chicken, making them more flavorful and super tender. Make sure you marinate at least 30 minutes.



        1 ½ lbs chicken thighs or breast strips

·       1 cup Greek yogurt -you can use reduced fat 

·       Juice of 1 large lemon

·       2 tbsp olive oil 

·       2 tbsp red wine vinegar 

·       3 garlic cloves, minced

·       Kosher salt, generous pinch to taste

·       Black pepper, generous pinch to taste

·       1 tbsp oregano

·       1 tsp each of paprika, cumin and coriander



 1. First, make the marinade. Combine the yogurt with garlic, spices, lemon juice and olive oil.

2. Add chicken to the yogurt marinade. Coat chicken and make sure all the pieces are in the marinade. Cover and refrigerate for 30 minutes. 

3. When you’re ready, heat a little bit of oil in a skillet, grill pan or grill.    Add chicken. Cook for 5 minutes on one side until nicely browned, then turn over and cook another 5 minutes or until chicken is fully cooked. 

4. Assemble warm flatbread or pitas and spread some tzatziki sauce and sliced veggies such as lettuce, tomatoes and red onion. 


Roll. Wrap and Enjoy!



  • 1 cup – Greek yogurt

  • goo1 – cucumber, grated

  • 2 cloves – garlic, minced

  • 1 tsp – lemon zest

  • 1 Tbsp – fresh lemon juice

  • 2 Tbsp – chopped fresh dill

  • Salt and pepper



Measure yogurt, grate cucumber (drain excess juice from cucumber), 

mince garlic, zest and juice lemon.

In a large bowl, whisk together all ingredients. 

Chill and store in refrigerator. 

Fruit and Yogurt Parfaits

Serves: 4

Recipe by: KCL



•    3 cups plain or vanilla yogurt

•    2 cups fresh,  defrosted frozen or canned peaches or berries 

•    1 cup of granola or broken graham cracker pieces


  1. Layer 1/3 cup yogurt into the bottom of 4 tall glasses. 

  2. Alternate layers of fruit and granola with yogurt until glasses are filled to the top. 

  3. Serve parfaits quickly to keep granola crunchy.

  4. Top with additional treats such as a sprig of mint, cinnamon, nuts or chocolate chips


Mac 'n Cheese


Unsalted butter, for the dish

2 teaspoons kosher salt

1 pound elbow macaroni with ridges

Cheese Sauce:

4 tablespoons (1/2 stick) unsalted butter

4 tablespoons all-purpose flour

1 teaspoon kosher salt

2 cups milk

2 cups grated sharp Cheddar cheese (or your choice of cheese)

Cayenne pepper




For the macaroni:

Preheat the oven to 350 degrees F. Butter a 2-quart casserole dish.

Bring 4 quarts of water to a boil in a large saucepan. Add the salt and macaroni. Bring the water back to a boil and cook the macaroni until al dente (firm, but not too soft – “with a bite to it”, about 8 minutes. Test by biting the pasta – it should be firm as it will cook more in the oven. Drain well.

For the cheese sauce:

Meanwhile, melt the butter in a 1-quart saucepan. Using a wire whisk, stir in the flour and salt, stirring and cooking over medium heat until the roux bubbles and the flour turns pale brown, about 3 minutes. Slowly whisk in 1 cup of the milk (warm is best) and then whisk in the remaining 1 cup milk. Add fresh nutmeg and cayenne pepper. Continue to cook, stirring constantly, until the sauce thickens. Add the cheese and stir until it melts. Add the drained macaroni to the cheese sauce and mix thoroughly.


OPTIONAL: For a topping: In a small bowl, stir the breadcrumbs with the butter until the crumbs are moistened.


Transfer the macaroni and cheese to the prepared baking. Bake until the dish bubbles around the edges, about 15 minutes.

Creamy Chicken Enchiladas

Yields 4 servings



  • 1 Tbsp – olive oil

  • 1 medium – onion

  • 3 cloves – garlic

  • 10 oz – enchilada sauce

  • 2 cups – chicken broth, low-sodium

  • 2 cans – black beans

  • 1 cup – corn, frozen

  • 1 can 14.5 oz – fire-roasted tomatoes, canned

  • 3/4 teaspoon – cumin, ground

  • 3/4 teaspoon – chili powder

  • 1 lb. – chicken breast

  • 2/3 cup – sour cream



  1. To your pot, add olive oil, onion and garlic and sauté until soft, about 3-4 minutes.

  2.  Add remainder of ingredients to the pot, except chicken and sour cream.  Stir well.

  3. Place chicken breasts on top of mixed ingredients.

  4. Secure the lid, and make sure the lever on top is switched to 'sealed'.

  5. Cook on high heat for 20 minutes.   

  6. Remove chicken and shred with two forks. Add chicken back into the soup, stir and add salt and pepper to taste.

  7. Stir in sour cream and serve soup hot.

  8. Add additional toppings as desired:  Sliced avocado, tortilla strips, fresh cilantro.

Crunchy Granola Bars

9x9" pan, about a dozen long bars

You can shift around these ingredients depending on what you have around, but these make a satisfying snack or quick breakfast.

3 1/2 tbsp. soy butter (or almond or peanut butter), preferably chunky

3 tbsp. honey

3 1/2 tbsp. brown rice syrup

Big splash of vanilla

1 tbsp. brown sugar

1 1/2 cups puffed wheat/rice/kamut

1/2 cup bran buds/Grape-Nuts cereal

1 1/2 cups rolled oats (not the quick-cook kind)

1 handful (about 1/3 cup) dried cranberries or cut-up dried apricot

1/4 cup raw pumpkin seeds

1/3 cup salted sunflower seeds (or a mixture with raw)


Preheat oven to 325°. Line 8- or 9-inch square pan with a long sheet of parchment paper (you want longer ends than the length of the pan). Warm soy butter, honey, brown rice syrup, vanilla, and brown sugar until sugar has melted and soy butter has thinned. Mix dry ingredients in big bowl and dust with cinnamon. Pour liquid on top, mixing as you go. When everything is equally coated, spread the mixture into the pan. Press mixture down with long ends of the parchment paper. Bake for about 25 minutes. When you remove the pan from the oven, again use long ends of the parchment to press bars flat. Allow to cool completely before touching again. When totally cooled and hard, lift the ends of the parchment and put onto a cutting board and cut into longish bars or squares.

Note: You can add crushed almonds or slivered ones, or toasted coconut if you like, or raisins — golden and brown — if desired.

Hummus Pita Pockets

Yields 6 servings 



  • 3 cloves garlic (start with 2, then add another after tasting, if desired)

  • lemon juice, 2 Tbsps (squeezed from 1 lemon)

  • salt, 1 tsp

  • black pepper, ½ tsp

  • tahini (sesame seed butter), 2 Tbsps

  • chickpeas (1 8-ounce can, drained)

  • olive oil (1 ½  Tbsp)


Filling for Pita Sandwiches (any of the following)

  • whole wheat pita bread or pocket

  • fresh romaine lettuce or spinach, chopped

  • avocado slices

  • tomatoes slices

  • herbs (basil, cilantro, parsley, mint etc.)



  1. Wash and prepare all filling ingredients. Chop, slice, or dice ingredients as desired.

  2. Blend all ingredients (from the top list) in a food processor until creamy and smooth.

  3. If the texture is too thick, add a splash of water and/or an additional ½ Tbsp olive oil.

  4. Spread in a pita pocket (or on pita bread) and add ingredients to make a sandwich as desired. Enjoy! 

Recipe note: You can use any combination of fresh herbs, fruits, and veggies to make this delicious and healthy pita sandwich! Chickpeas and tahini are great sources of protein. Garlic can be spicy, so this is why we start with a small amount and then add more if desired.

Superfood Triple Berry Smoothie

Serves 4



  • mixed frozen berries (strawberries, raspberries, and blueberries, 2 cups

  • greek yogurt (plain, vanilla, or honey flavored), ½ cup

  • milk (can be coconut, dairy, soy, almond, etc), ¾ to 1 cup (depending on desired thickness)

  • vanilla, ¼ tsp 

  • “Maca” powder (a nutrient-rich “superfood”!), 1 Tbsp 

  • 1 small handful of spinach (¼ to ⅓ cup)

  • honey , ½ to 1 Tbsp (as desired for sweetness)



  1. Measure all ingredients and combine in blender with the lid.

  2. Press “smoothie” or “blend” setting and wait until all ingredients are completely blended. Taste the smoothie for texture, sweetness and flavor, and adjust as desired (example: add more honey, more frozen berries, or more milk).

  3. Serve into cups and enjoy!


Recipe Notes: 

“Maca” powder is highly nutritious and contains many vitamins and minerals plus “amino acids”, which are building blocks for proteins. Maca can help increase your energy, improve your mood, and help you grow to be big, strong and healthy! 

    Spinach and other leafy greens are high in calcium, iron, magnesium, and Vitamins K, A, and C. These nutrients are very important for your body, and you can barely even taste a handful of spinach in a smoothie!

Please remember that you can always be creative with smoothies and add whichever fruits, vegetables, milks, and nutritional supplement powders you wish!

Couscous Salad

Serves 4-6



  • 1 cup couscous

  • Kosher salt and freshly ground black pepper

  • 1 lemon, zested and juiced

  • 3 tablespoons olive oil

  • 1 cup finely chopped parsley

  • ½ cup finely chopped cilantro

  • 2 tablespoons chopped fresh mint

  • 2 ripe tomatoes, seeded and diced

  • 3 scallions, chopped



  1. Bring a medium-size saucepan of salted water to a boil over medium heat. Add the couscous and cook until al dente, 7 to 8 minutes. Drain the couscous and set aside to cool. 

  2. In a small bowl, whisk together the lemon juice and zest with the olive oil to make a vinaigrette. Season with salt and pepper to taste.

  3. In a large serving bowl, mix together the couscous, parsley, cilantro, mint, tomatoes, and scallions. Toss with the vinaigrette and season to taste. Allow it to sit for at least a half hour so the flavors can marinate. 

  4. Serve and enjoy!

Rainbow Barley Salad

Serves 6



  • 4 cups cooked barley, cooled (read instructions on package, approx. 1 hr on stovetop)

  • RED: 2 tomatoes, diced 

  • ORANGE: 1 orange bell pepper, diced

  • YELLOW: 1 cup of cooked whole corn kernels (from a can)

  • GREEN: 4-5 sticks of celery, chopped

  • BLUE: 1 cup of fresh blueberries 

  • REDDISH PURPLE: 1 cup of cooked kidney beans (from a can)

  • 2 Tbsp olive oil

  • ½ Tbs apple cider vinegar

  • Salt and pepper (seasoned as desired)



  1.  Chop all washed fruits (tomatoes) and vegetables (bell pepper and celery)

  2. Open cans of corn and kidney beans

  3. Add all ingredients into a large bowl.

  4. To make dressing: mix olive oil with apple cider vinegar, plus a dash of salt and pepper. Pour over barley salad and mix thoroughly.

  5. Serve and enjoy!

Many Bean Salad

 Serves at least 12  - lasts one week



1 15oz canned & drained or  1 lb. fresh & steamed green beans ( 1-2” pieces)

1 15 oz can of wax beans or garbanzo beans - drained & rinsed

1 (15 ounce) can kidney beans, drained and rinsed

1 small - medium onion, sliced thin into slices or rings

1/4  cup of white sugar or 2 T honey

2/3 cup vinegar ( any on hand such as red, distilled white or apple cider)

1/3 cup vegetable oil

1/2 teaspoon salt

1/2 teaspoon ground black pepper

1/2 teaspoon celery seed




         1. In a large bowl  add green beans, wax beans or garbanzo beans, kidney beans and onion.

         2. For the dressing whisk together onion, sweetener, vinegar, vegetable oil, salt, pepper, and celery seed. 

         3. Mix all together and let the salad marinate in the refrigerator for at least 12 hours/ half a day. Stir a few times to help the                 flavors blend before serving.

Tropical Turkey Burgers

10 servings 



  • Cooked brown rice (1 cup)

  • 1 Red bell pepper, diced

  • ¾  medium onion, diced

  • Raw ground turkey, lean (1 lb)

  • Liquid, whole egg (2)

  • Fresh pineapple, diced (⅓ cup)

  • Dried cranberries (4 Tbsp)

  • Worcestershire sauce (1 Tbsp)

  • Lettuce, 10 leaves 

  • Tomatoes, sliced (2)

  • Salt (1/2 tsp)

  • Olive oil (2 Tbsp)

  • Ground black pepper (1/2 tsp)

  • Whole-wheat rolls or english muffins (10, small dinner sized)

  • Ketchup and mustard (only use a small amount of ketchup!)



  1. Cook brown rice (or use leftover rice) and allow to sit and cool, then fluff with a fork

  2. Heat olive oil, and then sauté onions for 3-4 minutes (or until translucent). Add diced bell pepper and pineapple, and sauté for an additional 3-4 minutes. Turn off heat and cool.

  3. Combine turkey, whisked eggs, cranberries, Worcestershire sauce, salt, brown rice, and sauteed mixture. Mix well.

  4. Portion into patties roughly the size of a deck of cards or your palm (this is 1 serving of meat).

5)     Cook on stovetop or grill until browned and no longer pink inside. Flip to cook both sides.

6)   To assemble burgers: add a small amount of ketchup and mustard to whole wheat buns, lettuce, a slice of tomato, and the turkey patty. Serve and enjoy!

Rainbow Cole Slaw 

video link: watch Chef Beth at https://youtu.be/jeNh6dzDao4


This tangy and colorful slaw is light & crunchy, and is refreshing as a side dish, salad or topping on your burger.



·       1 small head red cabbage , shredded 

·       4 large carrots, shredded

·       4 green onions, thinly sliced

·       1/2 yellow or green apple - shredded


·       1 tablespoon Dijon mustard

·       1 garlic clove, minced or crushed

·       1/3 cup Olive Oil

·       1/4 cup Apple Cider Vinegar

·       2 tablespoons fresh lemon juice

·       2 teaspoons honey, (as needed for sweetness)

·       1/4 teaspoon chili powder, ( optionalor to taste)

·       salt and pepper, to taste

·       optional chopped fresh parsley, for garnish


1.   Place shredded cabbage, carrots and green onions in a large bowl. Set aside.

2.   In a mixing bowl, whisk together the mustard, garlic, oil, vinegar, lemon juice, honey, chili powder, salt and pepper; whisk until well combined.

3.   Pour dressing over the cabbage mixture and toss to combine.

4.   Taste and adjust for seasonings.

5.   Place in the refrigerator for ~15 minutes to let the flavors blend.

6.   When ready to serve, sprinkle with chopped parsley.

Orange Julius Smoothie


  • 1 cup ice cubes

  • 1 medium frozen banana

  • 1/2 cup plain greek yogurt

  • 1/2 cup orange juice

  • 2 teaspoons pure vanilla extract

  • orange zest, from 1 orange

  • 1 large orange, peeled and segmented (about 1 cup sliced)

  • 1 tablespoon ground flaxseed

  • t teaspoon Sweetener, (honey, maple syrup, agave, if desired)


  1. Add ice, banana, yogurt, orange juice, vanilla, orange zest, oranges, ground flaxseed, and sweetener (if using) in a blender.


  1. Process until smooth, about 60 to 90 seconds.

Tofu Veggie Spring Rolls

Yields 6 servings 

Recipe by KCL



  • extra firm tofu, sliced in long strips (½ lb)

  • olive oil (2 Tbsp)

  • spring roll rice papers, 1 package (6 or more papers)

  • 1 cucumber (outside peeled and inside seeds scooped out, sliced long and skinny lengthwise)

  • 1 carrot (peel the entire carrot to make many long strips) 

  • mint leaves (15-20)

  • tahini 

  • soy sauce, to taste 

  • sugar snap peas (chopped long and skinny lengthwise)



  1. Slice the tofu in a long, thin rectangle strips. Heat pan with olive oil, and saute gently until golden brown on  all sides. Remove from heat and allow to cool.

  2. Prepare all vegetables / fillings.

  3. Using a large plate, wet a round spring roll paper until completely covered in water. Wait 1-2 minutes, until you can no longer see the textured pattern and it is see-through.

  4. Put spring roll paper on a clean plate or cutting board. Add 1 tsp of tahini and all other ingredients (besides soy sauce or olive oil) in the middle of the round paper, all facing lengthwise in the same direction. The pile of veggie / tofu fillings should make a rectangle shape, with a long side and a short side.

  5. Take 2 opposite edges of the spring roll paper closest to the short side of the vegetable tofu filling and fold inwards. 

  6. Lift the edge of the spring roll paper closest to you and wrap over all filings, rolling it away from you until you meet the opposite end.

  7. Put spring roll on a plate with soy sauce in a small bowl for dipping. Enjoy!

Savory Bread Pudding

video link: watch Chef Beth at https://www.youtube.com/watch?v=-dqGckNBbro&t=871s

Serves: 6-12 

Recipe by: Beth


2 Regular Croissants or Challah, Day old Baguette, Sourdough, Foccacia etc

I Leek, trimmed, diced, rinsed and drained (Substitute shallots, scallions or sweet onion) 

I Cup Milk, Half and Half or Cream.

2.-3 Spears Asparagus, trimmed, rinsed and cut into ½ pieces on diagonal

½ Cup other diced veggies(Zucchini, Red Bell Pepper, Fennel, Wilted spinach, Mushrooms) 

1/3 cup grated Swiss,Emmental, Fontinaor any odd bits you want to use up

I/3 cup diced Ham,Sausage, Bacon or whatever you have on hand

I TBSP. Dijon mustard 

4 Eggs

2 Tbsp. Butter

1/3C Fresh herbs (Parsley,Chives,Thyme, Tarragon, Chervil etc) or 2 TSP dried herbs or a combo

¼ tsp. Salt and Pepper

¼ tsp lemon zest

Cayenne- 2 shakes(not a lot!!)

¼ tsp. smoked paprika


This recipe tastes best if you mix it up the night before and cook it the next morning or make it in the morning and cook it for supper. Just refrigerate until ready to bake, but you really don't have to wait. Cooking time will vary, depending on whether you make one bigger dish (45-60 mins) or a muffin pan (25-3O mins)f or individual servings.


Tear bread apart into little pieces.Once you have enough to fill the container you are using to bake in a little over half full that will be enough bread. You can do this part earlier and leave it out on the counter to dry out if the bread is very fresh or moist This recipe works better with drier bread. 


Melt butter in a skillet over medium heat. Saute the leeks and other veggies (except asparagus) until tender, do not brown. Add a pinch or two of salt to help the veggies release their water. Set aside to cool. lf you're adding spinach, make sure you wilt it first and get rid of all

the water, squeeze it out if necessary. 


In a large bowl, whisk together eggs, mustard and milk, add zest, cayenne, ¼tsp salt and pepper to taste. Add the bread, cheese, diced ham, asparagus. The mixture should be lumpy and soupy. The longer it rests, the more liquid it wiI absorb so you may end up adding a bit more milk, cream or half and half. Rest mixture. Refrigerate until ready to bake or proceed.

Preheat oven to 375 degrees 

Pour mixture into greased/nonstick casserole dish or spoon into well greased/non-stick muffin pans. This recipe will make 12 muffins or one 2 qt./ 8x8 inch dish with high sides. If you have vegetarians in your family, you can wait to add the meat to the muffin pan and make half of them vegetarian.


Bake until a knife inserted into the top comes out clean. It should be nicely brown on top. Try not to overcook as it makes the eggs tough. Serve for brunch or first course with a salad or a side dish. You can use up lots of pantry odds and ends this way. Experiment and have fun!

Baked Blueberry Oatmeal Cups


  • 2 cup – oats, dry

  • 1 teaspoon – baking powder

  • 1/2 teaspoon – salt

  • 1 teaspoon – cinnamon

  • 1/2 cup – banana

  • 2 tablespoon – coconut oil

  • 1 cup – milk

  • 2 tablespoon – honey

  • 1/2 teaspoon – vanilla extract

  • 1 medium – egg

  • 1 cup – blueberries


  1. Preheat oven to 350 degrees and grease a muffins pan!

  2. In a medium bowl, add oats, baking powder, salt and cinnamon.

  3. In a separate bowl mash banana, add coconut oil, milk, honey, vanilla extract and eggs.

  4. Combine wet and dry ingredients and then fold in blueberries.  You can use fresh or frozen berries.

  5. Fill muffins tins evenly, they won't rise too much so you don't need to leave room for rising.  Bake for 20-25 minutes or until golden brown.  Serve warm!

Potato and Kale Frittata (Italian Omelette)

Serves 6-8

Recipe by Vivian 



  • 8 eggs lightly whisked with 1 teaspoon salt until whites and yolks are combined

  • 2 large size potatoes (any kind), thinly sliced

  • 1 medium onion, diced

  • 3 cups kale chopped into bite size pieces

  • Salt and pepper

  • ½ cup grated parmesan cheese

  • Several tablespoons preferred cooking oil


  1. Heat two tablespoons oil in sauté pan until it is shimmering. Add onions and sauté until translucent.

  2. Add potatoes sprinkle with 1 teaspoon salt and cook until almost tender. Pepper to taste. Add kale, toss, and cover and cook on low heat until potatoes and kale are cooked through. 

  3. Pour eggs over vegetables and toss gently until vegetables are evenly distributed throughout egg mixture. 

  4. Cover and cook over low heat until eggs are set. If eggs are not setting completely and bottom is getting brown, place sauté pan under broiler until eggs are set and slightly brown. 

  5. Top with cheese when eggs are almost cooked. Let rest for several minutes. Slice into pieces while still warm and enjoy!!

Chocolate-Avocado Mousse

Serves 8

Recipe by Chef Rochelle



  • 2 very ripe avocadoes 

  • 1 very ripe banana

  • 7-10 medjool dates

  • 3 Tbsp of coconut oil, melted

  • ¾ cup coconut milk (or  ½ cup coconut cream with ¼ cup water)

  • ⅓ cup unsweetened pure cocoa powder (chocolate powder)

  • 2-4 Tbsp honey (to taste)

  • ½  tsp salt

  • 1 tsp vanilla

  • 1 tsp cinnamon


  1. Peel avocados and banana 

  2. Melt coconut oil 

  3. Add all ingredients, except honey, to the blender

  4. Blend on high for several minutes, “pulsing” if necessary. You may need to stop the blender and mix then pack down all ingredients with a spoon, if the blender gets stuck.

  5. Taste, and decide how much honey to use (depending on the sweetness of the bananas and dates). Try to use as little honey as possible to achieve sweetness.


Most desserts contain lots of processed added sugars. This delicious chocolate-avocado mousse is a wonderful way to enjoy dessert with some healthy natural fats, vitamins and minerals!

Fresh Cheese (Queso Fresco, Fromage Blanc) 

video link: Watch Chef Beth at https://youtu.be/93BhB4nozsI

Adapted from a Fromage Blanc recipe from Chef John Mitzewich at about.com. Fromage Blanc means "white cheese" and it makes a creamy mild cheese spread with herbs and spices added to it. It can also be used by itself as a substitute for cream cheese or ricotta in cooking.


Cook time: ½  hr.  Prep time:  15 mins. Yield: about 1 cup



1 qt whole milk

1 c buttermilk

1 1/2 tsp lemon juice. Use more if needed

3/4 tsp kosher salt (more or less to taste, start with less if using sea salt)



1. Take 1 quart of whole milk and very slowly heat it up, stirring, in a heavy-bottomed pot. Bring this up to 175° F. Use a little thermometer, when you see the steam starting to rise, and there are little tiny bubbles forming on the side, that means you are getting close. Keep watch on the thermometer until 175° is reached.


2. At 175°, add the buttermilk and the lemon juice. Turn down to lowest heat or off. In just a few seconds, just like magic, it separates into curds and whey. Whey is the liquid, curds are the solids. Let that sit undisturbed for 10 minutes. If it is still milky or doesn’t separate, heat a little more or add another tsp of lemon juice. Do not disturb the curds. Whey is yellow and clear. 


3. While it's sitting get the cheesecloth ready (I use two thicknesses), lined in a colander, over a bowl. Ladle in the cheese curds. The whey is going to drain through and you're going to let it sit for 5 minutes. After 5 minutes has passed, pick up the edges and form a bundle. Tie it with a string and use a wooden spoon to hang it over a faucet or from the handle of your cabinet over a bowl to continue draining.


4. Let that sit for a half-hour. The whey is going to drain through and what you are left with is cheese. That's fresh homemade cheese! You are going to get about a cup. Salt that with 3/4 tsp and give it a mix to stir the salt in, and break up some of the curds. 


5. Pack the cheese into a ramekin. Wrap it well with plastic wrap and refrigerate overnight to develop the flavor. You can eat it fresh if you want, but I think leaving it overnight gives it a great texture. It's going to be kind of a cross between cream cheese and ricotta. You can press it into a container to mold it or flatten it and wrap it, put a plate on it and weight it down with cans to press out more moisture. Let sit overnight. Use it to make saag paneer. 


6. Serve it simply with olive oil, pepper and some chives. Or you can make a beautiful cheese plate. You can use this anyway you use cream cheese, or cottage cheese, or ricotta. Crumble it on tacos, make pancakes with both the whey and the cheese. 


7. DON’T THROW AWAY YOUR WHEY!! The whey is super nutritious can be reserved in a jar in the fridge and used for baking bread, mixed into smoothies, fermenting cultures and as a cooking liquid for rice, potatoes, vegetables and soups. There are many, many things you can make with it. Experiment  and have fun making cheese!


Kids Cooking for Life

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Larkspur, CA 94977


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Tom Rohrer Photography

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