Sausage, Beans, and Greens Soup

Servings: 4

1 tbsp olive oil

2 spicy or Italian sausages, casings removed, chopped

1 onion, chopped

2-3 carrots, chopped

1-2 bell peppers, chopped

4 cloves garlic, finely chopped

salt and pepper

1 tbsp thyme

1 tbsp rosemary

1/2 tsp red pepper flakes

4 cups chicken (or vegetable) stock

1 (14-oz) can diced tomatoes

1 large can cannellini beans, rinsed and drained

1 cup greens (eg spinach, kale, cabbage, chard)

optional: 1/4 cup grated Parmesan

1. In a large pot, heat oil over medium heat. Cook sausage, stirring occasionally, until browned, about 10 minutes. Transfer sausage to a plate.

2. Add onion, carrots, peppers, and garlic to pot. Season with salt and pepper. Cook, stirring frequently, until onions are tender, about 8 minutes.

3. Add thyme, rosemary, red pepper flakes, chicken stock, tomatoes, and cooked sausage. Bring to a boil, then reduce heat and simmer until flavours have melded, about 30 minutes.

4. Using a fork, coarsely mash half the beans. Add to pot along with remaining beans. Let simmer 10 minutes.

5. Divide spinach among bowls, then ladle soup over spinach. If using kale or cabbage, add to pot to let cook for a few minutes to soften.

6. Optional: Garnish soup with Parmesan cheese.

https://www.bonappetit.com/recipe/spicy-sausage-and-white-bean-soup

Banana Bread (Chickpea Flour)

Yield: 1 loaf

2-3 very ripe bananas, mashed

1/4 cup maple syrup (or honey)

2 eggs

1/3 cup coconut oil, melted

1 tsp vanilla extract

1 tsp apple cider vinegar

1 1/2 cup chickpea flour

optional: 1/2 cup shredded coconut

1 tsp baking soda

1/2 tsp cinnamon

1/2 tsp salt

1/3 cup chocolate chips

optional: 1/3 cup walnuts, chopped

1. Preheat oven to 350F. Line a loaf pan with parchment paper.

2. In a large bowl, combine bananas, maple syrup, eggs, coconut oil, vanilla extract, and apple cider vinegar. Mix until well combined and creamy.

3. In a separate bowl, whisk together chickpea flour, shredded coconut (if using), baking soda, cinnamon and salt.

4. Add dry ingredients to wet ingredients and mix until just combined.

5. Fold chocolate chips and walnuts (if using) into the batter.

6. Pour batter into the prepared pan and bake for 45 to 55 minutes or until a tester comes out clean. Allow the cake to cool completely.

https://www.ambitiouskitchen.com/chickpea-flour-banana-bread-gluten-free/

Sriracha Honey Orange Chicken Wings

Servings: 2-3

Wings:

2 lb chicken wings

1 tsp smoked paprika

1 tsp red chili flakes

salt and pepper

Glaze:

3 tbsp sriracha

3 tbsp honey

3 tbsp orange juice

zest of 1 orange

2 tbsp butter

1 tbsp lemon juice

1. Preheat oven to 425F. Line a baking sheet with parchment paper.

2. In a large bowl, combine the wings with paprika, chili flakes, and salt and pepper. Toss to combine.

3. Place wings on prepared baking sheet. Bake for 40 minutes, flipping halfway through, until golden brown, crisp and cooked through.

4. While the wings are baking, make glaze. In a small pot, combine sriracha, honey, orange juice and zest. Whisk to combine. Bring mixture to a boil, then reduce heat and simmer for 5 minutes. Remove from heat and whisk in the butter and lemon juice until smooth.

5. Add the cooked wings to a large bowl and drizzle the glaze on top. Toss until evenly coated. Serve immediately.

https://thefeedfeed.com/stylishplate/bbq-jerk-chicken-wings

Mediterranean Cod

Servings: 2

1 shallot, diced

1 cup cherry tomatoes, halved

1/2 cup pitted green olives, halved

2 tbsp capers

2 tbsp sherry vinegar (or red wine vinegar)

2 tbsp olive oil, divided

salt and pepper

2 cod fillets (115-170g)

2 tbsp oregano leaves

lemon wedges (for serving)

1. Preheat the broiler. Line a baking sheet with parchment paper.

2. In a medium bowl, combine shallot, cherry tomatoes, olives, capers, sherry vinegar, 1 tablespoon olive oil, and salt and pepper. Toss to combine. Place on prepared baking sheet.

3. Broil for 3 to 5 minutes until tomatoes are starting to soften.

4. In the meantime, drizzle second tablespoon of olive oil over cod fillets and season with salt and pepper.

5. Place fish on baking tray with tomatoes. Broil for 5 to 7 minutes, or until fish is opaque throughout and tomatoes have burst and are blistered in spots.

6. Top with oregano and serve with lemon wedges for squeezing over.

https://www.bonappetit.com/recipe/swordfish-steaks-cherry-tomatoes-capers

Basil Tahini Dressing

Yield: 1 cup

1/2 cup tahini

1/4 cup basil (loosely packed)

1/4 cup lemon juice

1/3 cup water

2 cloves garlic

1 tbsp olive oil

salt and pepper

1. Combine all ingredients in a blender and blend on high until smooth.

2. Add up to ¼ cup more water to get desired consistency.

https://www.platingsandpairings.com/roasted-broccoli-with-garlic-basil-tahini-sauce/

Shakshuka

Servings: 2-4

1 tbsp olive oil

1/2 onion, diced

1/2 red bell pepper, sliced

salt and pepper

3 cloves garlic, minced

1 (14-oz) can crushed tomatoes

1/2 tsp ground cumin

1/2 tsp chili powder

1/2 tsp smoked paprika

1/2 tsp oregano

1/2 tsp red pepper flakes

4 eggs

1/4 cup crumbled feta

1/4 cup cilantro, roughly chopped

1. Preheat the oven to 375F.

2. In a cast iron skillet, heat oil over medium heat. Add onion and red bell pepper. Season with salt and pepper, and sauté for 5 minutes until peppers soften.

3. Add the garlic, tomatoes, and spices. Reduce heat and allow sauce to simmer for 10 minutes.

4. Create 4 small wells in the tomato sauce and crack the eggs into the wells.

5. Place skillet into the oven and bake for 10 to 12 minutes until the eggs are cooked to your liking (they will continue to cook when you remove from the oven so don’t overcook).

6. Remove from the oven and top with crumbled feta and garnish with cilantro.

7. Serve with toasted bread or pita if desired.

https://thefeedfeed.com/girlwiththeironcast/classic-shakshuka-with-feta

Coconut Overnight Oats

Servings: 1

1 cup coconut milk

1 tbsp maple syrup

1 tsp vanilla extract

1/3 cup rolled oats

2 tbsp dried fruit

1 tsp chia seeds

2 tsp ground flax

1/2 tsp cinnamon

pinch of salt

1 tbsp coconut flakes

optional: fresh fruit

1. In a medium bowl, combine coconut milk, maple syrup, and vanilla. Stir to combine.

2. In a second bowl, combine oats, dried fruit, chia, flax, cinnamon, and salt. Stir to combine.

3. Pour liquid ingredients into the dry ingredients. Stir to combine.

4. Optional: place into a jar or serving container.

5. Refrigerate overnight.

6. Top with coconut flakes and fresh fruit, if using.

an Alton Brown cookbook

Avocado Chocolate Mousse

Servings: 3-4

2 ripe avocados

1/4 cup maple syrup

1/4 cup cacao powder

1/3 cup milk of choice (eg soy, coconut, oat, almond, rice)

1/4 tsp salt

1 tsp vanilla extract

1. Scoop out the flesh of two very ripe avocados and place in a food processor.

2. Add maple syrup, cacao powder, milk, salt, and vanilla.

3. Purée for about a minute until creamy.

4. Refrigerate until cool.

5. Top with fresh fruit, coconut, or your favourite toppings.

https://nextbitenutritioncoaching.com/2020/01/11/vegan-chocolate-avocado-pudding/