Ingredients (1 serving):

• ½ cup Greek yogurt
• 1 tsp honey
• 1 fresh fig or 2 dried figs, sliced
• 1 tbsp chopped walnuts
• Sprinkle of cinnamon

Instructions:

1. In a bowl or glass, start with a layer of Greek yogurt.
2. Add a layer of sliced figs and chopped walnuts.
3. Drizzle with honey and sprinkle with cinnamon.
4. Repeat the layers if desired. Serve immediately.

Ingredients (1 serving):

• ½ cup cooked chickpeas
• 1 cup mixed roasted vegetables (zucchini, peppers, onion)
• 1 tsp olive oil
• 1 tsp tahini
• Juice of ½ lemon
• Salt and pepper to taste

Instructions:

1. Preheat oven to 400°F (200°C). Toss vegetables with olive oil, salt, and pepper. Roast for 20 minutes until tender.
2. In a small bowl, whisk together tahini and lemon juice to create a dressing.
3. In a serving bowl, combine the roasted vegetables and chickpeas.
4. Drizzle with the tahini-lemon dressing and toss gently to combine.

Ingredients (1 serving):

• 1 salmon fillet (4-5 oz)
• 1 tsp olive oil
• Juice of ½ lemon
• 1 cup fresh spinach
• 1 clove garlic, minced
• Fresh herbs like dill or parsley (optional)

Instructions:

1. Preheat oven to 425°F (220°C). Place salmon on a baking sheet, drizzle with olive oil and lemon juice. Bake for 12-15 minutes.
2. While salmon bakes, heat a teaspoon of olive oil in a pan over medium heat. Sauté minced garlic until fragrant.
3. Add spinach and cook until just wilted.
4. Serve the baked salmon alongside the garlic spinach, with an extra drizzle of lemon juice.

Ingredients (1 serving):

• 1 slice sourdough bread
• ¼ avocado
• ¼ cup fermented carrot slaw or sauerkraut
• Drizzle of olive oil
• Salt and pepper to taste

Instructions:

1. Toast the slice of sourdough bread until golden.
2. Mash the avocado and spread it evenly on the toast. Season with salt and pepper.
3. Top the avocado with a generous layer of fermented carrot slaw or sauerkraut.
4. Finish with a drizzle of olive oil and serve immediately.

Ingredients (1 serving):

• 1 can tuna in olive oil, drained
• ½ cup white beans, rinsed
• ½ cup arugula
• ½ tomato, chopped
• 1 tsp balsamic vinegar
• Salt and pepper to taste

Instructions:

1. In a medium bowl, flake the tuna with a fork.
2. Add the white beans, arugula, and chopped tomato.
3. Drizzle with balsamic vinegar and season with salt and pepper.
4. Toss gently to combine and serve chilled.

Ingredients (1 serving):

• 1 cup bone broth
• 1 chicken thigh
• ½ carrot, chopped
• ¼ cup celery, chopped
• ¼ cup rice
• ½ tsp turmeric
• Salt and pepper to taste

Instructions:

1. In a medium pot, combine the bone broth, chicken thigh, carrot, celery, rice, and turmeric.
2. Bring to a boil, then reduce heat to a simmer.
3. Cover and cook for 25-30 minutes, until the chicken is cooked through and the rice is tender.
4. Remove the chicken thigh, shred the meat, and return it to the stew. Season with salt and pepper before serving.

Ingredients (1 serving):

• 1 cup kefir
• ½ cup blueberries
• 1 tsp honey
• 1 tsp chia seeds

Instructions:

1. Combine all ingredients in a blender.
2. Blend on high until the mixture is smooth and creamy.
3. Pour into a glass and enjoy immediately.

Ingredients (1 serving):

• ½ cup cooked lentils
• 1 small beet, roasted and cubed
• 1 oz goat cheese, crumbled
• 1 tsp olive oil
• 1 tsp balsamic vinegar
• Salt and pepper to taste

Instructions:

1. Preheat oven to 400°F (200°C). Wrap the beet in foil and roast for 30-40 minutes, or until tender. (Can be done ahead). Once cool, peel and cube.
2. In a bowl, combine the warm lentils and roasted beet.
3. Drizzle with olive oil and balsamic vinegar. Season with salt and pepper.
4. Top with crumbled goat cheese and serve warm.

Ingredients (1 serving):

• 4 oz lean ground beef
• ½ cup diced eggplant
• ½ cup tomato sauce
• ¼ cup instant polenta
• 1 tsp olive oil
• Salt, pepper, and dried oregano to taste

Instructions:

1. Heat olive oil in a skillet over medium heat. Brown the ground beef, breaking it up with a spoon.
2. Add the diced eggplant and cook until softened, about 5-7 minutes.
3. Stir in the tomato sauce and season with salt, pepper, and oregano. Simmer for 10 minutes.
4. While the ragu simmers, prepare the polenta according to package instructions.
5. Serve the beef and eggplant ragu over a bed of warm polenta.

Ingredients (1 serving):

• ¼ cup ricotta cheese
• 1 egg
• 2 tbsp flour (all-purpose or gluten-free)
• ½ tsp lemon zest
• ¼ cup raspberries
• 1 tsp butter or oil for cooking

Instructions:

1. In a bowl, whisk together the ricotta, egg, flour, and lemon zest until a batter forms.
2. Heat a non-stick skillet over medium heat and add butter or oil.
3. Pour small amounts of batter to form pancakes. Cook for 2-3 minutes per side, until golden brown.
4. Serve topped with fresh raspberries.

Ingredients (1 serving):

• ½ cup cooked farro
• 3 oz roasted chicken breast, shredded
• 1 cup mixed greens
• 1 tsp tahini
• 1 tsp lemon juice
• Fresh herbs like parsley or mint

Instructions:

1. In a large bowl, combine the cooked farro, shredded chicken, and mixed greens.
2. In a small bowl, whisk together the tahini and lemon juice. If the dressing is too thick, add a teaspoon of water at a time until it reaches a drizzling consistency.
3. Pour the tahini dressing over the farro salad and toss to combine.
4. Garnish with fresh herbs and serve.

Ingredients (1 serving):

• 1 cod fillet (4-5 oz)
• 1 tsp olive oil
• 1 tbsp chopped olives (or pre-made tapenade)
• 1 cup asparagus spears
• Lemon wedge for serving

Instructions:

1. Preheat oven to 425°F (220°C).
2. Place the cod fillet and asparagus on a baking sheet. Drizzle with olive oil and season with salt and pepper.
3. Top the cod fillet with the chopped olives.
4. Bake for 12-15 minutes, until the cod is flaky and the asparagus is tender.
5. Serve with a fresh lemon wedge.

Ingredients (1 serving):

• ½ cup rolled oats
• ½ cup coconut milk
• ¼ cup mango chunks
• 1 tsp honey

Instructions:

1. In a jar or container, combine the rolled oats and coconut milk.
2. Stir in the honey.
3. Seal the container and refrigerate overnight.
4. In the morning, top with fresh mango chunks and enjoy cold.

Ingredients (1 serving):

• 1 whole-wheat pita
• ¼ cup hummus
• ½ cup grilled vegetables (zucchini, peppers)

Instructions:

1. Heat a grill or grill pan over medium-high heat. Grill the vegetables until tender and slightly charred.
2. Warm the pita bread slightly.
3. Spread the hummus inside the pita pocket.
4. Fill the pita with the grilled vegetables and serve.

Ingredients (1 serving):

• 4 oz lean ground beef
• 1 tsp dried oregano
• 1 cup tabbouleh mix (parsley, tomato, cucumber)
• ¼ cup cooked quinoa
• 1 tsp olive oil
• Salt and pepper to taste

Instructions:

1. Preheat oven to 400°F (200°C).
2. In a bowl, mix the ground beef with oregano, salt, and pepper. Form into small meatballs.
3. Place meatballs on a baking sheet and bake for 15-20 minutes, until cooked through.
4. In a separate bowl, combine the tabbouleh mix with the cooked quinoa.
5. Serve the meatballs over the quinoa tabbouleh.