Sausage and Potato Soup

Ingredients

• 1 pound mild Italian sausage
• 3/4 cup yellow onion chopped
• 3/4 cup carrots diced
• 3/4 cup celery sliced
• 1 tablespoon garlic minced
• 1 teaspoon basil dried
• 1 teaspoon parsley dried
• 3/4 teaspoon salt
• 1/4 teaspoon black pepper
• 4 cups potatoes peeled and diced
• 4 cups chicken broth
• 1 1/2 cups milk
• 3 tablespoons cornstarch
• 1 1/2 cups sharp cheddar cheese shredded (optional)

Instructions

1. In a large 6 quart pot over medium high heat brown the sausage for 2-3 minutes.
2. Add in the onions, carrots and celery. Continue to cook and stir until the onion is just translucent about another 2-3 minutes.
3. Add in the garlic, basil, parsley, salt and black pepper and stir to combine.
4. Next, add in the potatoes and pour in the chicken broth. Bring the soup to a boil and cover with a lid. Cook over medium heat, stirring occasionally, until the potatoes are tender, about 10-12 minutes.
5. In a separate bowl combine the milk and cornstarch. Pour into the soup while stirring. Bring the soup back to a slow boil and continue to stir until the soup thickens.
6. Turn off the heat and add in the cheese, stirring until melted and combined.
7. Keep the soup warm over very low heat, stirring occasionally to keep the cheese and milk from burning.

Vegan protein mac n cheese

Ingredients

• 1 cup dry red lentils
• 1 carrot
• 3 cups veggie broth
• 3/4 cup nutritional yeast
• 1/2 cup raw cashews
• 1.5 cups soy milk
• 1 tbsp white miso
• 2 tsp onion powder
• 1/4 tsp garlic powder
• 1/4 tsp turmeric
• 500 g macaroni noodles
• juice of one lemon
• salt and pepper to taste
• fresh parsley for topping

Instructions

1. Bring your veggie broth to a simmer.
2. Finely dice your carrots and add them to the broth and red lentils. Simmer for 10 minutes or until the broth is absorbed.
3. Add your cooked lentil and carrot mix to a large blender with the ingredients and blend well to combine. Adjust to taste with salt and pepper.
4. Pour over your cooked noodles and add some reserved pasta water. Top with fresh parsley and enjoy!

Grilled shrimp bowl with avocado corn salsa and creamy sauce

Ingredients:

For the Grilled Shrimp:

• 1 lb shrimp (peeled and deveined)
• 1 tablespoon olive oil
• 1 teaspoon garlic powder
• 1 teaspoon smoked paprika
• ½ teaspoon cumin
• ½ teaspoon chili powder
• Salt and black pepper, to taste
• Juice of 1 lime

For the Avocado Corn Salsa:

• 1 cup corn (fresh, frozen, or canned)
• 1 avocado, diced
• ½ red onion, finely chopped
• 1 cup cherry tomatoes, halved
• ¼ cup fresh cilantro, chopped
• 1 jalapeno, finely diced (optional for spice)
• Juice of 1 lime
• Salt and black pepper, to taste

For the Creamy Sauce:

• ¼ cup Greek yogurt or sour cream
• 1 tablespoon mayonnaise (optional for extra creaminess)
• 1 tablespoon lime juice
• ½ teaspoon garlic powder
• ½ teaspoon cumin
• Salt and black pepper, to taste

For the Bowl Base (Choose One or Mix):

• 2 cups cooked rice (white, brown, or cauliflower rice)
• 2 cups mixed greens or shredded lettuce

Instructions

1. Prep the Shrimp: In a bowl, combine shrimp, olive oil, paprika, garlic powder, salt, pepper, and cayenne pepper (if using). Toss to coat.
2. Make the Corn Salsa: Combine corn, red onion, jalapeño (if using), cilantro, lime juice, and salt in a bowl. Mix gently and set aside.
3. Grill the Shrimp: Grill the shrimp over medium heat for 2-3 minutes per side, or until cooked through.
4. Make the Creamy Sauce: In a small bowl, whisk together mayonnaise, sour cream, cilantro, lime juice, garlic, salt, and pepper.
5. Assemble the Bowls: Divide the corn salsa between bowls and top with grilled shrimp, avocado (sliced, cubed or mashed), and drizzle with Creamy Garlic Sauce. Garnish with sesame seeds and chopped green onions.

Tips:

• Spice it up: Add more cayenne pepper or a pinch of red pepper flakes to the shrimp marinade.
• Make it a meal: Serve the bowls with a side salad or soup or add a cup of cooked rice to the bowl.

Shrimp and Avocado Bowls with Mango Salsa & Lime-Chili Sauce

INGREDIENTS

For the Bowls:

• 1 lb large shrimp, peeled and deveined
• 1–2 ripe avocados, sliced
• 1 large ripe mango, diced
• 2 cups cooked rice or quinoa
• Fresh cilantro, chopped (for garnish)
• Lime wedges (for serving)

For the Lime-Chili Sauce:

• 1/4 cup plain non dairy yogurt
• 1 tbsp mayonnaise or vegan cream cheese
• ½ tbsp chili powder
• ½ tsp cumin
• Zest and juice of 1 lime
• 1 tsp honey or agave
• Salt and pepper to taste

For the Mango Salsa:

• 1 diced mango (or 1 can drained mango chunks)
• 1/4 cup diced red onion
• 1 small jalapeño, finely chopped (optional)
• Juice of 1 lime
• 1–2 tbsp chopped fresh cilantro
• ½ tsp cumin
• Salt and pepper to taste

INSTRUCTIONS

1. Prepare the mango salsa by combining diced mango, red onion, jalapeño (if using), lime juice, cilantro, and seasonings in a bowl. Mix well and set aside in the fridge.
2. Make the lime-chili sauce by whisking together Greek yogurt, mayo or vegan cream cheese, chili powder, cumin, lime zest and juice, honey, salt, and pepper. Adjust seasoning to taste and set aside.
3. Rinse 1 cup of Quinoa very well in a mesh strainer.  Bring 2 cups of water or vegetable stock to a boil.  Add the rinsed quinoa and 1 tbsp chopped fresh cilantro and a dash of salt to the boiling water. Return to boil.  Cover, reduce heat and simmer for 15 minutes or until all of the water is cooked off. Meanwhile, prepare and cook the shrimp

*Snack on chips and a few spoonfuls of your delicious mango salsa while preparing the rest of the meal.  

1. Pat the shrimp dry and season by placing in a bowl with a lid. Add a teaspoon of olive oil with the chili powder, garlic powder, salt, and pepper. Toss in the bowl to coat evenly.  Heat a grill pan or skillet over medium-high heat with a drizzle of olive oil or pair on a grill. Cook the shrimp for 2-3 minutes per side until pink and slightly charred.
2. Assemble the bowls by adding a base of cooked quinoa to each bowl. Arrange grilled shrimp, sliced avocado, and mango salsa on top.
3. Drizzle lime-chili sauce generously over the bowls. Garnish with chopped cilantro and serve with lime wedges on the side. Enjoy immediately.

Stir Fry Noodles

Ingredients

• 1 ¼ pounds boneless skinless chicken breasts or thighs thinly sliced then cut into bite-sized pieces or large Shrimp
• 6 tablespoons low sodium soy sauce or Tamari (for a gluten free iron) plus additional to taste, divided
• 3 cloves garlic minced
• 1 small bunch green onions thinly sliced (about 1 cup), divided
• 3 tablespoons hoisin sauce
• 1 tablespoon minced fresh ginger
• 1 tablespoon rice wine vinegar
• 2 tablespoons grapeseed oil or canola oil divided
• 6 ounces pad Thai  noodles
• 6 cups sliced vegetables such as mushrooms, bok choy, broccoli, red bell pepper, shredded carrots, celery, baby corn (not  
• 2 large eggs lightly beaten
• 1 to 2 teaspoons sriracha or other hot sauce or to taste

Instructions

1.Place the chicken or shrimp in a bowl and toss with 1 tablespoon soy or tamari sauce. Let sit while you prep the remaining ingredients.

1. In a small bowl or large liquid measuring cup, combine the three-quarters of the green onions, the remaining 3 tablespoons soy sauce, hoisin, garlic, ginger, and vinegar. Set near the stove. Reserve the remaining green onions for serving
2. Bring a large pot of salted water to a boil. Cook noodles until they are about 1 to 2 minutes from done, according to package instructions. They should be al dente, still a little too firm to eat.. Drain and toss with 1/2 tablespoon of the oil to prevent sticking.

4.In a large skillet over medium-high heat, heat 1/2 tablespoon oil. Once the oil is hot, add the chicken or shrimp.  Cook until golden and fully cooked through, about 3 to 4 minutes. Remove to a plate.

1. To the now-empty skillet, add the remaining 1 tablespoon oil. Add the vegetables and cook until they begin to brown and soften but are still fairly crisp, about 3 to 4 minutes.

6.Add half the scallion mixture and saute until fragrant, about 1 minute

1. Remove from heat. Sprinkle with the reserved green onions.