Lean and Green Cookbook for Beginners: Using the Power of "Fueling Hacks Meals," here are some lean and green recipes to help you stay healthy and lose weight.

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LEAN AND GREEN COOKBOOK FOR BEGINNERS USING THE POWER OF "FUELING HACKS MEALS," HERE ARE SOME LEAN AND GREEN RECIPES TO HELP YOU STAY HEALTHY AND LOSE WEIGHT.

Delores S. Eskew

INTRODUCTION

LEAN AND GREEN 1. Lean and Green is a program that aims to promote clean transportation by assisting businesses in lowering GHG emissions while raising profits. The program's 'Lean and Green' Award is given to companies who show that they are consciously trying to improve their sustainability. The award recipients' success is tracked, and they are required to report on their pollution reductions twice a year. 2. As a result, Connekt/Lean and Green want to make Lean and Green the norm in logistics chains and versatility in countries where frontrunners are involved. In collaboration with Connekt, Italy, Belgium, Luxembourg, and Germany launched their own Lean and Green initiatives. Other European Lean and Green chapters are being planned by Connekt/Lean and Green. Any business/government agency that wants to improve its competitiveness by improving its mobility processes should use Lean and Green. 3. Connect, a Dutch non-profit network for sustainable mobility is implementing Lean and Green, a stimulus platform for enterprises and governments. Its goal is to enable companies and government agencies to shift to a higher degree of sustainability by implementing policies that not only save money but also help the environment. The Lean and Green Award is given to organizations that will show by a course of action that they will be able to decrease CO2 emissions by 20% in five years. If the plan of action's goal is met, the organization receives it's first Lean and Green Star.

RECIPES 01. BAKED EGGS PREP TIME: 5 mins COOK TIME: 15 mins TOTAL TIME: 20 mins SERVINGS: 6 eggs

Ingredients 6 slices deli ham (thin sliced) 6 eggs 6 tbsp heavy cream 3 tbsp cheddar or mozzarella cheese, shredded salt and pepper

Instructions 1. Preheat the oven to 400 degrees Fahrenheit. 2. A muffin tin should be well greased. I am using a slice of ham, line each muffin tin. 3. In each muffin well, crack one egg. 1 tbsp heavy cream on top 4. 12 tablespoons finely shredded cheddar cheese Season to taste with salt and pepper. 5. Bake for 13-18 mins, or until the yolks are set to your liking. If necessary, broil for 1-2 mins.

Recipe Notes Be careful not to overcook the eggs, so they will begin to cook in the pan until cool for a few mins. Cook until eggs are almost cooked, then broil for 1-2 mins if necessary

02. EASY EGG MUFFINS Prep:15 mins

Cook:25 mins Easy Makes 8 (serves 4)

Ingredients 1 tbsp oil 150g broccoli, finely chopped 1 red pepper, finely chopped 2 spring onions , sliced 6 large eggs 1 tbsp milk large pinch of smoked paprika 50g cheddar or gruyère, grated a small handful of chives, chopped (optional)

Method 1. Pre-heat the stove to 200 degrees Celsius/180 degrees Celsius fan/gas 4. In an 8-hole muffin pan, brush half of the grease. In a frying pan, fire the remaining oil and add the broccoli, pepper, and spring onions. Cook for 5 mins. Allow cooling before serving. 2. In a mixing cup, whisk together the eggs, cream, smoking paprika, and half of the cheese. Toss in the fried vegetables. Fill the muffin holes with the egg mixture, then finish with the remaining cheese and a few chives, if desired. Pre-heat oven to 350°F & bake for 15-17 mins, or until golden brown and baked through.

03. AVOCADO TOAST WITH EGG PREP TIME: 3 mins COOK TIME: 7 mins TOTAL TIME: 10 mins

INGREDIENTS ¼ avocado seeded & peeled 1 slice whole-grain bread / bread of choice

Sea salt to taste Freshly cracked black pepper to taste Fried Eggs½ tablespoon butter 1 egg Scrambled Eggs½ tablespoon butter 2 eggs Boiled Eggs2 eggs Poached Eggs2 teaspoons white vinegar 1 egg

INSTRUCTIONS 1. Cook the bacon in the toaster until golden and crisp, then put the quarter avocado on top of the toast, slice it, and mash it. Season to perfection with salt & pepper, then finish with your preferred eggs. 2. For fried eggs, use the following ingredients. In a nonstick skillet, melt butter up medium-high heat—still the heat to low as soon as the egg is cracked into the skillet. Cooking, uncovered, for 5-7 mins, or until the whites are fully fixed and the yolks have thickened to your taste. 3. Warmth the butter in a nonstick skillet over medium-high heat for scrambled eggs. In a small cup, whisk the eggs, then gently dump into the middle of the plate. When the edges of the eggs begin to set, gently fold the eggs until they are fully cooked, around 2-3 mins. 4. To make boiled eggs, place the eggs in a saucepan and cover with water. Fill the eggs with cold water until they are fully submerged. Bring the water to a boil, then reduce to a low heat and cook until the chicken is cooked to your liking: SOFT boiled takes 4 mins,

MEDIUM takes 6 mins, and HARD boiled takes 12 mins. Make an ice bath in a tub. Remove the cooked eggs from the heat and place them in ice water to cool fully before peeling. 5. Bring a large bowl of water to a boil for poached eggs. In a shallow tub, crack one egg. Stir the vinegar into the bath and use the boiling water to create a vortex. Reduce the heat before the water in the pot comes to a rolling boil at the rim. Then, carefully place the egg in the center of the pot and cook for 3-4 mins, or until finished to your liking. Using a slotted spoon, remove the egg.

NOTES Storage: Eat the avocado toast as soon as possible after baking it for the best performance. Place the unused avocado in an airtight jar or plastic bag in the fridge for up to 24 hours with a touch of lime or lemon juice.

Nutrition: Please keep in mind that the given nutrition label is an approximation based on an online nutrition calculator. It will differ depending on the ingredients you use. It is based on one fried egg serving with 14 avocado and one slice of bread.

04. BROCCOLI CHEESY BREAD CAL/SERV: 110 YIELDS: 8 SERVINGS PREP TIME: 0 HOURS 10 MINS TOTAL TIME: 0 HOURS 40 MINS

INGREDIENTS 3 c. riced broccoli 1 large egg 1 1/2 c. shredded mozzarella 1/4 c. freshly grated Parmesan 2 cloves garlic, minced 1/2 tsp. dried oregano Kosher salt Freshly ground black pepper Pinch crushed red pepper flakes (optional) 2 tsp. freshly chopped parsley Warmed marinara, for serving

DIRECTIONS 1. Pre-heat oven to 425 degrees ° F and cover a big baking sheet with parchment paper. 1 minute in the microwave to steam riced broccoli Using a paper towel or cheese cloth, gently wring from the excess moisture from the broccoli. 2. In a big mixing bowl, combine broccoli, 1 cup mozzarella, Parmesan, and garlic. Add oregano, cinnamon, and pepper to taste. Place dough

on a baking sheet and roll out into a thin, circular crust. 3. Bake for 20 mins, or until golden and drying out. Roof with the remaining 1/2 cup mozzarella and bake for 5 mins, or til the cheese is melted & the crust is crispy. 4. If desired, garnish with parsley and pepper flakes. Hot marinara sauce is served on the side.

05. EASY MUSHROOM SPINACH EGG MUFFINS Prep Time: 10 mins Cook Time: 35 mins

Total Time: 45 mins

INGREDIENTS 1 tsp olive oil ¼ medium onion, chopped (about ¼ cup) ½ pint mushrooms, chopped (about 1 ½ cups) 2 cups baby spinach, roughly chopped ⅓ cup swiss cheese, grated or chopped 5 large eggs ¼ cup milk ½ tsp mustard powder ¼ tsp garlic powder ¼ tsp black pepper

INSTRUCTIONS 1. Spray a muffin tray with oil and cover with silicone liners. Preheat the oven to 350 degrees Fahrenheit. 2. In a pan, boil the oil over medium-low heat. Combine the onion and mushrooms in a large mixing bowl. Cook, stirring sometimes, for 510 mins, or until mushrooms are softened. Cook until the spinach is barely wilted. Remove the pan from the sun. 3. Fill muffin liners halfway with the mushroom mixture. Every one should be topped with cheese. 4. Whisk together eggs, milk mustard powder, garlic powder, and pepper in a medium mixing cup. 5. On top of the mushroom mixture, pour about 14 cup of the egg mixture into each muffin liner. 6. Bake for 25-30 mins, either until the eggs are firm. Extract from the oven and allow to cool before storage.

NOTES 1. For younger babies, chop the onion and mushrooms smaller to avoid choking hazards. If you're doing these for adults and older children, a bigger chop is perfect, and the spinach doesn't need to be chopped. 2. Silicone muffin liners are my favorite. Eggs seem to come out even more easily than without sticking! I still spray them with oil to keep

them from sticking to make cleanup easier. 3. In these muffins, I used swiss cheese, but you can use any kid you have or want! I really enjoy parmesan, gruyere, and mozzarella cheeses. (Swiss and whole milk mozzarella have the lowest sodium content.) 4. If you're not feeding these to children, you should apply 14 teaspoons of salt to the egg mixture. 5. I would want to throw in some new thyme with the spinach and mushrooms. It's ideal to use only 1 tsp.

06. BROCCOLI AND CHEESE LOW CARB KETO WAFFLES Prep Time 5 mins Cook Time 10 mins Total Time 15 mins Servings 4

Ingredients 2 eggs, beaten 1/2 cup mozzarella cheese, shredded 1/2 cup cheddar cheese, shredded 2 tablespoons Parmesan cheese, grated 1/2 teaspoon onion powder 1/2 cup broccoli, cooked and finely chopped

Instructions 1. Waffle iron should be heated according to the manufacturer's instructions. It's possible that you'll need to grease the item before using it. Until each waffle, I want to do this. 2. When the iron is hot, combine the ingredients and spoon a strong spoonful into the middle. Make sure they're tiny so they're easy to remove when you're done. 3. Eat right now or save for later. To reheat from frozen, simply microwave for 30 seconds at a time before thoroughly cooked.

07. AVOCADO AND ARUGULA OMELET Active: 10 mins Total: 10 mins Servings: 1

Ingredients 2 large eggs 1 teaspoon low-fat milk ⅛ teaspoon salt, divided 2 teaspoons extra-virgin olive oil, divided ½ cup arugula 1 teaspoon lemon juice ¼ avocado, diced 2 tablespoons plain whole-milk Greek yogurt

Directions In a small cup, whisk together eggs, milk, and a touch of salt. In a small nonstick pan, melt 1 teaspoon oil over medium heat. Cook, 1 to 2 mins, before the bottom is set and the middle is still a little runny. Cook for another 30 seconds after flipping the omelet. Place on a plate to cool. In a shallow tub, toss the arugula with the remaining 1 teaspoon oil and

lemon juice. Avocado, cream, arugula, and the remaining pinch of salt go on top of the omelet.

08. CHEESE WAFFLES READY IN: 35mins SERVES: 4

INGREDIENTS 2 cups flour 4 teaspoons baking powder 1⁄2 teaspoon salt 2 eggs 1 1⁄4 cups milk 2 tablespoons melted butter 1⁄2 cup of grated cheese

DIRECTIONS 1. 2. 3. 4. 5. 6.

Sift together all of the dry ingredients. Combine the egg yolks and milk in a mixing bowl. Combine the liquid and dry ingredients in a mixing bowl. Pour in the molten butter. Now go ahead and add the cheese. Just ahead serving, whisk the egg whites until rigid and fold them into the batter. 7. 2 mins to preheat the waffle iron 8. Add the batter, fry it, and eat it!

09. TOMATO AND BASIL OMELETTE SERVES: 1 COOKS IN: 25 MINS DIFFICULTY: SUPER EASY

Ingredients 2 sprigs of fresh basil 3 cherry tomatoes 2 large free-range eggs olive oil

Method 1. 2. 3. 4. 5. 6.

Remove the basil leaves and tear them loosely. On a cutting board, cut the cherry tomatoes in half. In a mixing tub, crack the eggs. Season with a pinch of salt & pepper. Through a fork, mix it until it's almost smooth. Heat up a small nonstick frying pan over a low heat. In the meantime... 7. Switch the heat to extreme and add 12 tablespoons olive oil to the cup. 8. Added the tomatoes and cook for 1 minute, stirring constantly. 9. Reduce the heat to low and scatter the basil leaves on top. 10. Pour the eggs into the pan with care, then rotate the pan to equally distribute them. 11. Swirl the eggs around the pan a bit with a fork. 12. Use a spatula to ease along the sides of the omelette as it continues to cook and firm up, but there is always a little raw egg on top, so fold it in half – as it starts to become golden brown underneath, remove the pan from the heat and slip the omelette onto a tray.

10. BELL PEPPER EGG RINGS featured in 4 Breakfasts Under 10 Mins for 1 serving

Ingredients 2 eggs 1 yellow bell pepper salt, to taste pepper, to taste

Preparation 1. 2. 3. 4. 5.

To make loops, slice a yellow bell pepper on its hand. Put the two rings in a pan and cook for a few seconds. One egg should be cracked into each of the rings Cooking for 4-5 mins with the lid on the pan (or to desired wellness) With toast and fruit, serve the bell pepper egg rings. (this is optional) Season to taste with salt and pepper. 6. Have fun!

11. BEEF LETTUCE WRAPS prep time: 20 mins cook time: 10 mins total time: b30 mins servings: 2 -4 servings

INGREDIENTS 3/4 cup jasmine rice 1 can (15 ounces) Lite coconut milk Fine sea salt and freshly cracked pepper 2-3 juicy limes separated 1 small shallot cut into thin rings 2 tablespoons rice wine vinegar 1 teaspoon ginger minced 1 teaspoon garlic minced 1 head Boston lettuce 1 large carrot diced (heaping 1/2 cup diced) 2-3 green onions separated 1 pound lean ground beef 1 tablespoon canola oil 1 and 1/4 teaspoon cornstarch 1/4 cup + 1 tablespoon beef stock or broth, divided 2 tablespoons lite soy sauce 2 tablespoons oyster sauce 1 teaspoon sesame oil 1 teaspoon light brown sugar (lightly packed) Garnish with: roasted and salted peanuts or cashews (coarsely chopped), finely chopped cilantro

INSTRUCTIONS 1. RICE AND SHALLOT: Mix rice, coconut milk, and 1/4 teaspoon salt in a small pot and bring to a boil over high- heat. Reduce the heat to medium, cover, and cook for 10-15 minutes, or until the milk is fully absorbed. Removed from heat and set aside for 10 mins (covered) or until the rest of the meal is ready. 2 teaspoons fresh lime juice; fluff the rice with a fork. Place the shallots in a small bowl with the rice vinegar and thinly slice them into circles. Let back, stirring every now and then. 2. PREPARE THE VEGETABLES: 1 teaspoon garlic, 1 teaspoon ginger, 1 teaspoon garlic, 1 teaspoon ginger, 1 teaspoon ginger, 1

teaspoon garlic, 1 teaspoon ginger, 1 teaspoon ginger, 1 teaspoon ginger, 1 teaspoon ginger, 1 teaspoon ginger, 1 New ginger and garlic will not burn when cooked over high heat as jarred garlic or tube ginger will. Rinse and rinse the lettuce properly. Carrots should be peeled and diced into small bits. Green onions should be thinly sliced and separated into white and darker green portions. Using a paper towel, pat the ground beef off. 3. COOK: In a big nonstick skillet, heat 1 tablespoon canola oil over medium-high heat. When the oil is shimmering, added the ginger and garlic and cook, stirring constantly, for 30 seconds to 1 minute, til fragrant (being careful to not let it burn). Season to taste including salt and pepper (I use about 1/4 teaspoon salt and 1/8 teaspoon pepper). Increase the heat to strong and fry, breaking up the meat as it browns on the outside (about 5 mins). In a small tub, mix together the cornstarch and 1 tablespoon beef stock while the beef is cooking. Add the remaining 1/4 cup beef stock, soy sauce, oyster sauce, sesame oil, and brown sugar until smooth. Whisk until the mixture is almost smooth. 4. COOK CONTINUATION: Apply the carrot and white portions of the green onions to the beef. Stir for another 2-3 mins, or until the vegetables are tender. If necessary, drain some fat (or dab it away with a paper towel). Stir in the sauce for 1–1 1/2 minutes, or until it thickens and coats the beef. 5. ASSEMBLY: Arrange lettuce leaves on a plate and fill with equal quantities of rice. Cover with the saucy beef combination. Wraps can be garnished with crushed peanuts or cashews, as well as shallots (drain and discard excess liquid). Garnish with green onion tops and cilantro, if desired. Serve with lots of lime wedges and a drizzle of olive oil before dining.

12. TURKEY MEATBALLS PREP TIME: 15 mins COOK TIME: 20 mins TOTAL TIME: 35 mins SERVINGS: 7 servings

Ingredients 2 pounds ground turkey 93% lean 1 cup bread crumbs / panko or rolled oats 2/3 cup onion minced 1/2 cup fresh parsley minced 2 large eggs 3 cloves garlic minced 2 teaspoons Worcestershire sauce 1/2 teaspoon dried basil 1/2 teaspoon dried oregano Salt and freshly ground black pepper 1/4 cup olive oil

Instructions To make the meatballs: 1. Mix ground turkey, bread crumbs, cabbage, parsley, eggs, garlic, Worcestershire sauce, basil, oregano, 1 teaspoon cinnamon, and 12

teaspoon pepper in a big mixing cup. 2. Mix well with a good spatula or your hands (I choose latex gloves). Make 1-inch balls out of the mixture (you should have around 48 total).

To bake the meatballs: Preheat the oven to 400 degrees Fahrenheit. To make cleanup simpler, line a rimmed baking sheet with sheet. Spray a wire rack by non-stick cooking spray & place it on the baking dish. Arrange meatballs on rack, spray with oil, and bake for 15 to 20 minutes, or until browned and crispy on the edges (an internal thermometer should read 165 degrees for 15 seconds). To fry the meatballs: In a big skillet, add the oil over medium-high heat. Fry the meatballs in batches til they are browned on both sides and cooked through, between 5 to 7 mins per batch (an internal thermometer should read 165 degrees for 15 seconds). If the skillet seems to be dry in batches, add more grease. To freeze the meatballs: Organize on a baking sheet-- in a single layer, not touching. Freeze for one hour or til solid, then transfer to a freezer-safe container and keep frozen for up to 1 month.

Notes Adapted from my Crockpot Meatballs recipe.

13. GROUND CHICKEN BURGERS PREP TIME: 10 mins COOK TIME: 10 mins TOTAL TIME: 20 mins

INGREDIENTS 1 pound ground chicken breast ½ cup Italian breadcrumbs 2 tablespoons mayonnaise (vegan or regular) 2 tablespoons minced onions 1 tablespoon fresh parsley 1 garlic clove minced ½ teaspoon paprika ½ teaspoon salt ¼ teaspoon black pepper Hamburger buns for serving Lettuce tomato and red onions, for serving

INSTRUCTIONS 1. Combine ground chicken, breadcrumbs, mayonnaise, tomatoes, parsley, garlic, paprika, salt, and pepper in a medium mixing dish. Toss all of the ingredients along with your hands once well combined, just don't overmix. 2. Pre-heat the grill to medium-high and brush the grates with grease. 3. Make 4-6 equal patties with the mixture. To guarantee even cooking of the chicken burgers, press down in the center of each patty with your thumb. 4. Cook the chicken burgers on a preheated grill until they reach an internal temperature of 165 degrees Fahrenheit, about 10 minutes max, flipping halfway through. 5. Assemble the chicken burgers using hamburger buns and desired toppings.

14. GARLIC BUTTER SHRIMP WITH ASPARAGUS YIELD: 4 SERVINGS PREP TIME: 10 MIN COOK TIME: 10 MIN

INGREDIENTS 1 1/2 lbs (700g) medium raw shrimp, peeled and deveined 1 1/2 lbs (700g) asparagus (1 bunch) rinsed and trimmed 3 tablespoons butter 1 tablespoon olive oil 5 clove garlic, minced 1 teaspoon Italian seasoning 2 teaspoons onion powder Salt and fresh cracked pepper, to taste 1/4 cup (60ml) vegetable stock 1 tbsp Sriracha (or either hot sauce you like) Crushed chili pepper flakes, optional Juice of 1/2 lemon Fresh chopped parsley or cilantro, for garnish

DIRECTIONS 1. To make the garlic butter shrimp with asparagus, heat 1 tablespoon olive oil and 1 tablespoon butter in a big non-stick skillet over medium heat. Season with salt and pepper to taste. Sauté the asparagus for 4-6 minutes, or until crisp-tender. Place aside the sauteed asparagus from the pan. 2. Apply the remaining 2 teaspoons butter to the same pan and the shrimp. Season shrimp with salt and pepper and fried for 1-2 minutes on one hand. 3. Toss the shrimp with garlic, Italian seasoning, and onion powder. Stir all together, then flip the shrimp to cook on the other side—Cook for

1 minute with the shrimp before adding 1/4 cup vegetable stock and Sriracha. Allow 1 minute for the sauce to decrease, being careful not to overcook the shrimp. 4. Return the asparagus to the pan and push the fried shrimp to the left. Stir the asparagus into the sauce, then squeeze half a lemon over the fried shrimp and asparagus. Allow 1-2 minutes for reheating. Remove the cooked shrimp and asparagus from the heat and serve with parsley, lemon slices, and a pinch of red crushed chili pepper, if desired. Enjoy your garlic butter shrimp with asparagus right now! ❤

15. ITALIAN SHRIMP PASTA PREP TIME: 10 mins COOK TIME: 10 mins TOTAL TIME: 20 mins

INGREDIENTS 4 oz. (115 g) spaghetti pasta 2 tbsp extra virgin olive oil 3 cloves garlic, finely minced 4 oz. (115 g) Campari tomatoes, cut into thin wedges 1/4 cup chicken broth 1/2 teaspoon chicken bouillon powder 4 oz. (115 g) peeled and deveined shrimp either jumbo prawn, butterflied 3/4 tbsp salt or more to taste

freshly ground black pepper 1 teaspoon chopped Italian parsley

INSTRUCTIONS 1. Boil a large pot of salted water. Cooked the spaghetti until it becomes al dente, as directed on the box. 2. Apply the extra virgin olive oil to a skillet or pan over medium-low heat. Sauté the garlic until it begins to sizzle but does not brown. Combine the potatoes, chicken broth, and chicken bouillon in a large mixing bowl. Attach the shrimp as soon as it starts to bubble. Cook, stirring constantly, until the shrimp are done and the tomatoes have broken down. 3. Add the spaghetti, salt, and freshly ground black pepper to taste. Stir all together thoroughly. Switch the heat off. 4. Serve the Shrimp Pasta immediately with sliced Italian parsley on top.

16. BLACKENED SALMON LETTUCE WRAPS WITH ORANGE SALSA Prep Time: 15 mins Cook Time: 20 mins Total Time: 35 mins Yield: 4-6

INGREDIENTS SALMON1 1/2 lbs. salmon 1 1/2 tsp. ground cumin 1 1/2 tsp. paprika 1/4 tsp. cayenne pepper 1/4 tsp. garlic powder 1/4 tsp. dried thyme

2 Tbsp. olive oil Fresh lime juice Kosher salt and fresh black pepper SALSA1 large orange, peeled + chopped (1 cup) 1 large avocado, peeled plus chopped (1 1/2 cups) 1/2 jalapeño, seeds removed plus finely chopped 3 Tbsp. red onion, finely chopped 1/3 cup fresh chopped cilantro 1 Tbsp. fresh lime juice 1 Tbsp. olive oil TO SERVEIceberg lettuce leaves Lime wedges, optional

INSTRUCTIONS SALMONPreheat oven to 425 degrees Fahrenheit. Using parchment paper, line a wide rimmed sheet plate. Place the salmon on the sheet pan that has been prepared and put aside. Whisk together the spices and olive oil in a shallow cup. Pour the mixture over the salmon, make sure it is evenly covered on the top and bottom. Season to taste with salt and pepper. Bake for 15-19 minutes, or until thoroughly baked. Until eating, squeeze fresh lime juice over the salmon. SALSAAdded all ingredients into a bowl and gently toss until combined. Season with salt and pepper, to taste. TO SERVESpoon the salmon into the middle of a lettuce leaf after flaking it. Serve with

a side of citrus salsa. Squeeze some fresh lime juice if necessary.

NOTES : These salmon lettuce wraps work well as a cup as well. Serve them with Cilantro Lime Coconut Rice or sliced lettuce.

17. SCALLOPS WITH ASPARAGUS YIELD: Makes 4 servings ACTIVE TIME: 30 Min TOTAL TIME: 30 min

INGREDIENTS 1 lb medium asparagus 3 tablespoons olive oil 2 lb big sea scallops, tough ligament remove from side of each if attached 1/2 teaspoon black pepper 3/4 teaspoon salt 1/3 cup dry white wine 2 teaspoons white-wine vinegar 1/2 stick (1/4 cup) unsalted butter, cut into tablespoon pieces

PREPARATION 1. Trim asparagus leaves, then slice them into 1/4-inch thick diagonal slices, leaving the tips whole. 2. In a 12-inch heavy nonstick skillet, heat 1 tablespoon oil over medium high heat until hot but not burning, then sauté asparagus for 5 to 6 minutes, stirring periodically. Shift to a plate with a slotted spoon, keeping the skillet off the sun (do not clean). 3. Pat scallops dry and season with 1/2 teaspoon salt and pepper. In a large skillet, heat 1 tablespoon oil over medium high heat until hot but not burning, then sauté half of the scallops, rotating once, until browned and just cooked through, around 4 to 6 minutes overall. As

4.

5.

6. 7. 8.

soon as the scallops are finished, move them to another plate with tongs. Using paper towels, wipe out the pan, then apply the remaining tablespoon of oil and heat until hot but not burning. Continue to sauté the remaining scallops, rotating once, until browned and cooked through, about 4 to 6 minutes overall, then move to a dish. (After the second batch, do not blot out the skillet.) Carefully pour wine and vinegar into skillet (mixture can spatter) and reduce liquid to about 2 teaspoons, about 1 minute, scraping up brown bits. Bring any scallop juices that have gathered on the plate to a simmer. Reduced heat to low and whisk in 1 tablespoon of butter at a time until completely integrated. Cook for 1 minute, or until asparagus and remaining 1/4 teaspoon salt are cooked through. Serve scallops with asparagus and sauce on top.

18. BROCCOLI AND SCALLOPS PREP TIME: 10 mins COOK TIME: 20 mins TOTAL TIME: 30 mins

INGREDIENTS (A) VEGETABLES:

200 g (7 ounces.) broccoli, ends trimmed and separate to smaller florets 200 g (7 ounces.) fresh white scallops, around 10* 1 medium carrot, peeled, sliced (If desired, cut them into decorative flower shapes) 10 pacific clams, 1 tbsp vegetable oil 3 slices old ginger (B) CHEATER'S SAUCE: a very little piece of vegetable cube, see photo 4 tbsp hot water cornstarch explication, 1/2 tbsp cornstarch dissolved in 1 tbsp water, stir till dissolved

INSTRUCTIONS (A) BLANCHING VEGETABLES: 1. In a big pot of water, add the vegetable oil and bring to a boil. 2. Connect the sliced carrots and broccoli to the boiling water and blanch for 3 minutes. Remove them and set them aside. You should keep the blanched broccoli in an ice water bath if you choose to keep their vivid green color. 3. To the water you did to blanch the vegetables, add ginger slices. Blanch the clams for 1 minute and the scallops for 2 minutes until the water is boiling. Remove them and set them aside. 4. On a round serving dish, arrange blanched vegetables and seafood. Place the broccoli stems pointing inwards across the dish, then layer the scallops, clams, and broccoli in the middle, covering the broccoli stems. (B) MAKING THE CHEATER'S SAUCE: 1. Dissolve the vegetable cube in hot water to make the sauce. In a saucepan/wok, add vegetable stock. When the water comes- to a boil, gradually apply the cornstarch solution until it reaches the perfect consistency. To me, the perfect consistency is something slightly

lighter than oyster sauce thickness. If the sauce is too watery, attach more cornstarch solution; if it is too thick, add a splash of water. 2. Pour the sauce over the vegetables you prepared earlier and eat right away.

NOTES * Where I bought my scallops in Singapore

19. SEARED SCALLOPS SERVINGS: 2 PREP TIME: 5 MINS COOK TIME: 5 MINS TOTAL TIME: 10 MINS

Ingredients FOR THE SCALLOPS: 1/2 lb dry sea scallops salt pepper 1 tbsp avocado oil either other high smoke point oil 2 tbsp butter IDEAS FOR WHAT TO SERVE WITH SCALLOPS Zucchini Salad Cilantro Lime Cauliflower Rice Zucchini Fritters

Instructions 1. Pre-heat a cast iron skillet on high heat.

2. When you're waiting, wipe the scallops dry with a paper towel. To season the sea scallops, season them with salt and pepper. 3. When the pan is heated, add the grapeseed oil and then the scallops, leaving enough space between them so they don't steam. When you place the scallops in the skillet, they can make a sizzling sound. 4. Cook the scallops for 2 minutes without moving or touching them at all. 5. With a pair of tongs, flip the scallops over and apply the butter to the pan. Enable the scallops to cook for an additional minute while basting them with butter. 6. Serve the scallops immediately after removing them from the plate.

20. VEGETABLE CURRY Preparation time: less than 30 mins Cooking time: 10 to 30 mins Serves: Serves 3

Ingredients 2 medium potatoes (around 350g/12oz), peeled & cut into 2cm chunks 1 large carrot, peeled & sliced diagonally ½ cauliflower (around 300g/10½oz), cut into small florets and halved 3 tbsp sunflower either vegetable oil 1 large onion, coarsely grated or very finely chopped 1 tbsp medium either hot curry powder 1 x 227g tin chopped tomatoes 300ml/10fl oz vegetable either chicken stock (made with ½ cube), gluten-free if required 100g/3½oz frozen peas either two large handfuls young spinach leaves, or a mixture plain yoghurt either vegan alternative, to serve mango chutney, to serve

Method 1. Fill a saucepan half by cold water and toss in the potatoes and carrots. Bring to a boil, when reduce to a low heat and simmer for 8 minutes. Cook for different 2 mins after adding the cauliflower florets. Drain and set aside in a colander. 2. In a big nonstick frying pan or a wide-based saucepan, heat the oil. Cook, stirring often, for 8 minutes, or until the onion is well softened and lightly browned. Cook for 30 seconds more, stirring, after adding the curry powder. 3. Cook for 2–3 minutes, stirring continuously, after adding the tomatoes to the onions. Bring the stock to a gentle simmer. Simmer for 5 minutes, stirring sometimes, after adding the vegetables and peas or spinach. If the sauce becomes too thick, a splash of water should be added. 4. Serve with yoghurt and mango chutney right away.

21. BROCCOLI TACO BOWL

410 calories 9 ingredients 1 servings

Ingredients 4 ozs hamburger lean ground 1 oz shredded cheddar cheese 1 1/4 cups broccoli cut into bite sized pieces 1/4 cup rotel tomatoes 1/4 tsp garlic powder 1/4 tsp onion powder 1/4 tsp salt divided 1 pinch red pepper flakes 2 tbsps low sodium chicken stock

Instructions 1. Cover your broccoli with plastic wrap and place it in a bowl with your chicken stock. Microwave for 4 minutes, or until vegetables are tender and fried. 2. Brown the hamburger in a big skillet and remove the fat if necessary. 3. Stir in the Rotel tomatoes, garlic powder, onion powder, salt, and red pepper flakes until it is well combined. 4. When the broccoli is done frying, toss it with the hamburger mixture in your skillet. 5. Toss all together in a mixing bowl and finish with melted cheddar cheese.

Notes I count this as 1 lean meat, 3 servings of vegetables and 2 condiments.

22. LEMON CHICKEN SERVES: 6

PREP TIME: 5 min COOK TIME: 30 min CALORIES: 465

Ingredients 4 Boneless chicken breasts (roughly 2.5 lbs) 1/4 cup Olive oil 2 tsp Oregano, dried 2 tsp Thyme, dried 2 tsp Garlic powder 2 tsp Salt, divided ½ tsp Black pepper 1/2 cup Dry white wine 2 tbsp Minced garlic (6 cloves) 1 tbsp Lemon zest (2 lemons) 2 tbsp Lemon juice, freshly squeezed 1 tbsp Brown sugar 1 Lemon, cut into 6 slices, optional

Method 1. Preheat oven to 400 degrees Fahrenheit. 2. Add the chicken breasts in a 9 x 13 baking dish after patting them dry. 3. To make a thick marinade/paste, combine the olive oil, oregano, thyme, garlic powder, 1 teaspoon salt, and pepper in a small cup. Using the seasoning paste, coat the chicken breasts. 4. Combine the white wine, ginger, lemon zest, lemon juice, butter, and the remaining 1 teaspoon salt in the same cup. Pour the sauce over the chicken breasts. 5. If used, nestle lemon slices between the chicken and bake for 15 minutes, then baste the chicken with pan juice and bake for another 15 minutes, or until the internal temperature of the chicken reaches 165 degrees F.

23. GRILLED CHICKEN FAJITAS PLATTER Level: Intermediate Total: 2 hr 40 min Prep: 15 min Inactive: 2 hr Cook: 25 min Yield: 4 servings

Ingredients 1/4 cup lime juice (about three limes) 1/4 cup extra-virgin olive oil 4 cloves garlic, minced 1 teaspoon salt, plus more for sprinkling 1/2 tsp fresh ground pepper, + more for sprinkling 4 boneless chicken breast halves, skinned (about 2 pounds)

4 scallions, tops removed 1 yellow onion, quartered 1 green bell pepper, halved, seeded 1 red bell pepper, halved, seeded Shredded Cheddar, for serving Sour cream, for serving

Directions 1. In a small mug, whisk together the lime, oil, garlic, salt, and pepper. Fill a 1-gallon plastic bag halfway with chicken. Half of the lime mixture should be poured over the chicken and turned to cover it. Admit the chicken to marinate for at least 2 hours and up to 8 hours in the refrigerator. 2. On a thick rimmed baking sheet, arrange the scallions, tomatoes, green peppers, and red peppers. Turn the vegetables to cover them in the residual lime mixture. 3. Preheat your grill to medium-high. Removed the chicken from the lime mixture and set it aside to cool. Season the chicken on both sides with salt and pepper. Grill the chicken for about 7 mins on either side, or until cooked through. Grill the vegetables until crispy, about 10 minutes for the scallions and peppers and 15 minutes for the onions, turning regularly. 4. Cover the chicken with aluminum foil and position it on a work surface. Let the chicken aside for 10 minutes. Meanwhile, peel the onions and peppers and place them with the scallions on a platter. Move the chicken to a platter by slicing it crosswise into slices. Serve with ice cream and Cheddar cheese.

24. CREAMY HERB CHICKEN PREP: 10 MINS COOK: 20 MINS TOTAL: 30 MINS

INGREDIENTS For The Chicken: 4 chicken breasts (pounded 1/2-inch thin) 2 tsp each-- of onion powder & garlic powder 1 tsp fresh chopped parsley 1/2 tsp every of dried thyme & dried rosemary* salt & pepper , to season For The Sauce: 4 cloves garlic , minced (/ 1 tablespoon minced garlic) 1 teaspoon fresh chopped parsley 1/2 teaspoon each of dried thyme and dried rosemary 1 cup milk (or half and half)* Salt & freshly ground black pepper , to taste 1 tsp cornstarch mix with 1 tablespoon water , until smooth

INSTRUCTIONS 1. Season the chicken breasts with the onion and garlic powders, as well as the spices. Season with salt and pepper to taste. 2. Cook chicken breasts in 1 tablespoon of oil in a big pan or skillet over medium-high heat until opaque and no longer pink within (about 5 mins each side, depending on thickness). Place on a plate and set aside. 3. Warmth 2 tsp olive oil in the same pan or skillet and sauté garlic, parsley, thyme, and rosemary for around 1 minute, or until fragrant. 4. Season with salt and pepper to taste after adding the milk (or cream).

5. Bring to a boil; immediately stir in the cornstarch mixture in the center of the pan until the sauce has thickened slightly. Reduced heat to low & continue to cook for another minute to thicken the sauce. 6. Return the chicken to the pan. If required, top with additional herbs. Serve right away.

NOTES *If you don't like Thyme or Rosemary, use Basil and Oregano instead, or Tarragon. * Cashew milk has the best flavor for a dairyfree option. Almond or rice milk may also be used. Yes, heavy cream should be used instead of buttermilk.

25. HALIBUT ZUCCHINI SAUTE READY IN: 25mins SERVES: 2

INGREDIENTS 3⁄4 lb halibut steaks salt and pepper 1 small zucchini, sliced 1⁄4 cup coarsely chopped onion 1 clove garlic, minced 3 tablespoons oil, divided 1 medium tomatoes, cut into wedges 1 tablespoon chopped parsley

1 tablespoon lemon juice

DIRECTIONS 1. 2. 3. 4. 5. 6. 7.

Season the halibut with salt & pepper before serving. In 1 tbsp. oil, sauté zucchini, onion, and garlic for 2 minutes. Cook for 1 minute, covered, with tomato and parsley. Remove the pan from the heat. 2 tbsp. halibut sautéing black on both sides of hot oil Allow 10 minutes of overall cooking time per inch of thickness (measured at thickest part or until flakes easily with fork). 8. Put the vegetables back in the tub. 9. Toss in the lemon juice & season with salt and pepper to taste. 10. Heat for a few minutes. 11. This recipe can easily be doubled.

26. BEST GROUND BEEF TACO FILLING yield: 8-12 SERVINGS prep time: 10 MINS cook time: 15 MINS total time: 25 MINS

INGREDIENTS 2 pounds ground beef 1 small onion, diced 3-4 cloves garlic minced 1 jalapeno, seeded and finely diced 2 tablespoons chili powder 2 teaspoons ground cumin 1/2 teaspoon ground coriander 1/2 teaspoon dried oregano 1/2 teaspoon onion salt 1/4 teaspoon red pepper flakes (optional) Salt and pepper, to taste

1 (15 oz.) can tomato sauce

INSTRUCTIONS 1. Cooked ground beef with onion, garlic, and jalapeno in a large skillet over medium heat, breaking the meat into small parts, until beef is cooked through, 6-8 minutes; remove grease if desired. 2. Add both of the spices, as well as salt and pepper to taste. Cook for a minute or two more. 3. Add the tomato sauce and mix well. Cover and cook for 15-20 minutes. If appropriate, season with salt and pepper to taste. 4. Serve with taco shells, tortillas, and toppings of your choice.

27. CREAMY SPINACH AND HADDOCK FILLETS RECIPE Serves: 4 Cost: cheap Cooking: 15 min

Ingredients 200g (7oz) new potatoes 500g (1lb) packet of baby spinach 6tbsp soft cheese 4 firm white fish fillets, such while cod or haddock 50g (2oz) breadcrumbs 2tbsp chopped fresh parsley

Method 1. Preheat the grill to medium-high temperature. Cook the fresh potatoes until tender in salted boiling water, then drain and set aside. 2. Cook the spinach packet in the microwave for 4 minutes, or until wilted. Squeeze the water from the spinach & cut it coarsely. Season with salt, pepper, and a pinch of grated nutmeg if desired. 3. Position the fish fillets in a baking dish and drizzle with olive oil.

Place a quarter of the spinach mixture on top of each fillet. Grill for 10-12 minutes after adding the breadcrumbs. 4. Serve the potatoes with the fish after lightly crushing them with the back of a fork and stirring in some olive oil and chopped parsley.

28. MONGOLIAN BEEF Prep Time: 10 mins Cook Time: 20 mins Total Time: 30 mins Servings: 4

INGREDIENTS 1 1/4 lbs flank steak thinly sliced 1/4 cup + 2 tsp cornstarch divided use 3 tablespoons vegetable oil 1 1/2 tsp minced garlic 1 tsp minced ginger 1 tsp toasted sesame oil 1/2 c low sodium soy sauce 1/3 c water 1/2 c dark brown sugar 1/2 c green onions cut into 1 inch pieces salt and pepper to taste

INSTRUCTIONS 1. In a resealable plastic bag, combine the flank steak and 1/4 cup cornstarch and shake to cover uniformly. 2. In a big skillet, melt the vegetable oil over high heat. 3. Season the meat to- taste by salt and pepper in a single layer (keeping in mind that the sauce already has a lot of salt!). Cook for 3-4 minutes on either hand, or until golden brown. If necessary, cook in several batches. 4. Position the meat on a plate lined with paper towels after removing it

from the pan. 5. Cook for 30 seconds after adding the garlic and ginger to the pan. Bring the soy sauce, sesame oil, water, and brown sugar to a boil in the pan. 6. Integrate 2 teaspoons cornstarch and 1 tablespoon cold water in a mixing bowl. Bring the sauce to a boil with the cornstarch, and cook for 30-60 seconds, or until it has thickened slightly. 7. Toss the beef and green onions in the pan with the sauce to coat. If needed, serve over rice.

29. LOWCOUNTRY SEAFOOD FEAST Active: 30 mins Total: 30 mins Servings: 4

Ingredients 1 (12 oz) bottle light beer either lager beer 8 oz red baby potatoes, unpeeled and halved

8 oz smoked turkey sausage, sliced into 1-in. pieces 2 ears fresh corn, shucked and cut crosswise into quarters ½ tsp kosher salt 2 tablespoons salt-free Creole seasoning (such as Tony Chachere's), divided 4 teaspoons chopped garlic, divided 1 pound medium unpeeled raw shrimp, tail-on 3 tsp unsalted butter 3 tsp fresh lemon juice (from 1 lemon) 2 tablespoons chopped fresh flat-leaf parsley 1 Lemon wedges

Directions 1. In a programmable pressure multicooker (such as the Instant Pot), mix the beer, potatoes, bacon, corn, salt, 1 1/2 tablespoons Creole seasoning, and 3 teaspoons garlic; gently mix to combine. Cover the cooker with the lid and secure it in place. Set the steam escape handle to SEALING. MANUAL/PRESSURE COOK should be selected. Fixed the pressure to HIGH for 4 mins. (Before cooking, the cooker must come up under pressure for 5 to 8 minutes.) 2. Switch the steam release handle to the VENTING place and allow the steam to escape fully. (This could take 1–2 minutes.) Remove the cooker's lid. Move the potatoes, bacon, and corn to a serving platter using a slotted spoon. 3. On the cooker, choose the SAUTE configuration. Set the temperature to HIGH and get the liquid in the cooker to a boil. Cook, stirring regularly, for around 4 minutes, or until shrimp is opaque and only cooked through. Switch the shrimp to the potato mixture on the platter using a slotted spoon. 4. Cook the liquid in the cooker for another 2 minutes, or until it has reduced to 3/4 cup. Stir in the sugar, lemon juice, parsley, and the remaining 1/2 tablespoon Cajun seasoning as well as 1 teaspoon garlic before the butter has melted. Switch off the stove. Pour the sauce into a mixing dish. Serve the seafood mixture with the sauce and lemon wedges, if desired.

30. VEGETABLE SOUP RECIPE Prep Time 5 mins Cook Time 30 mins Total Time 35 mins

INGREDIENTS 2 tbsp Olive oil 1 large Onion 2 large Bell peppers (diceded, the same size as onions) 4 cloves Garlic 1 medium head Cauliflower (cut-into 1-inch florets) 2 cups (trimm, cut into 1-inch pieces) Green beans 2 14.5-oz cans Diceded tomatoes 8 cups Chicken broth (/ vegetable broth for vegetarian) 1 tbsp Italia seasoning 2 Dried bay leave (optional--) Sea salt (optional, to taste) Black pepper (optional--, to taste)

INSTRUCTIONS 1. In a pot or dutch oven, melt the olive oil over low heat. 2. Combine the onions and bell peppers in a large mixing bowl. Cook,

stirring occasionally, for 7 to 10 mins, or until onions are translucent and browned. 3. Add the garlic, minced. Cook, stirring sometimes, for about a minute, or until fragrant. 4. Combine the cauliflower, green beans, diced tomatoes, broth, and Italian seasoning in a large mixing bowl. Toss in a pinch of sea salt anda pinch of black pepper to taste. For using, add the bay leaves. 5. Toss the soup in a pot with enough water to cover it and bring to a boil. Cover, reduced heat to minimum, and simmer for 10 to 20 minutes, or until vegetables are tender.

31. CHICKEN SOUP Servings: 10 Yield: 10 servings

Ingredients 1 (3 pound) whole chicken 4 carrots, halved 4 stalks celery, halved 1 large onion, halved water to cover salt and pepper to taste 1 teaspoon chicken bouillon granules (Optional)

Directions 1. Fill a big soup pot halfway with cold water and add the chicken, carrots, celery, and onion. Cook, uncovered, before the chicken meat is falling off the bones (skim off foam every so often). 2. Remove all from the pot. Removed the broth from the heat and strain it. Remove the meat from the bones and finely cut the cabbage, celery, and onion. If needed, season this broth with salt, pepper, and chicken bouillon to taste. Return the chicken, carrots, celery, and onion to the pot and whisk all together before serving.

32. SPINACH STUFFED CHICKEN BREASTS yield: 4 SERVINGS prep time: 10 MINS cook time: 25 MINS total time: 35 MINS

Ingredients 4 chicken breasts 1 tablespoon olive oil or avocado oil 1 tesapoon paprika 1 teaspoon salt, divided ¼ teaspoon garlic powder ¼ teaspoon onion powder 4 ounces cream cheese, softened ¼ cup grated Parmesan 2 tablespoons mayonnaise 1 ½ cups chopped fresh spinach 1 teaspoon garlic, minced ½ teaspoon red pepper flakes

Instructions 1. Preheat the oven to 375 degrees Fahrenheit. 2. Drizzle oil over the chicken breasts on a cutting board. 3. In a shallow mixing cup, add the paprika, 1/2 teaspoon salt, garlic powder, and onion powder. Using a fork, equally coat all sides of the chicken. 4. Cut a hole into 1 side of each chicken breast with a sharp knife. Remove the chicken and set it aside.

5. In a shallow mixing cup, add cream cheese, Parmesan, mayonnaise, lettuce, garlic, red pepper, and the remaining 12 teaspoon of salt. 6. Fill each chicken breast equally with the spinach mixture. 7. In a 9x13 baking dish, position the chicken breasts. Bake for 25-30

minutes, uncovered, or until chicken is cooked through.

33. TURKEY SOUP PREP TIME: 15 mins COOK TIME: 30 mins TIME TO MAKE TURKEY STOCK: 4 hrs TOTAL TIME: 4 hrs 45 mins SERVINGS 6 to 8 servings

Ingredients For the stock: 1 turkey carcass, with some remaining drippings or giblets if you have them, from carving a whole turkey Cold water 1 medium to large- yellow onion, quartered / cut into thick wedges 1 to 2 carrots, roughly chopped Several sprigs of fresh parsley 1 to 2 sprigs of thyme, / a tsp of dried thyme 1 bay leaf 1 celery rib (roughly chopped) & some celery tops 5 - 10 peppercorns Salt Pepper For the soup: 3 to 4 quarts from the turkey stock you just made1 to 1 1/2 cups of each-, chopped carrots, onion, & celery A few sprigs of fresh parsley, leaves chopped (about 2 - 4 Tbsp) A couple cloves garlic, minced 2 tsp of poultry seasoning (more to taste) either a combination- of

ground sage, thyme, marjoram, and/or a bouillon cube 2 - 4 cups of leftover chopped or shredded cook turkey meat (don't use some of the meat from getting the stock, the goodness will have been cooked out of it by then) Salt and pepper to taste 4 to 8 oz of egg noodles OR 1/2 to 1 c dry rice (optional, skip egg noodles for gluten-free version)

Method Making the Turkey Stock1. Remove any of the turkey meat that can be used from the carcass. Save the meat for later use in sandwiches or to add to the soup until the stock has been made. 2. Fill a large bowl halfway by water and add the turkey carcass, vegetables, and drippings. If you're dealing with a big turkey carcass, split up the bones a little to make them fit in the pot better. In a big stock pot (at least 8 quart or 12 quart depending on the size of the turkey), place the turkey carcass, neck (if you haven't cooked it with the turkey), leftover skin and bones from dinner, and cover with COLD water by an inch. Add some drippings that haven't been used to produce gravy and any giblets that haven't been used yet (except the liver). To the pot, add a thickly sliced onion, some chopped carrots, celery and celery tops, parsley, thyme, a bay leaf, and some peppercorns. 3. Bring to one boil, then reduced to a low heat and skim off any foam. Bring to a boil over high heat, then reduce to a low heat to maintain a bare simmer. Skim off some foamy crud that has risen to the stock's surface. (Note that the stock is at a mere simmer in the shot, but it appears to be boiling due to the foam that is starting to rise to the surface.) 4. Season with salt and pepper. 1 teaspoon salt and 1/2 teaspoon ground black pepper to the pot It all depends on the size of the turkey. You should still season the broth with salt later. 5. Cook for at least 4 hours, partly coated, skimming any foam that rises to the surface periodically.

6. Strain the liquid. To scrape the bones and vegetables from the pot after 4 hours of low simmering, use tongs, a spider ladle, either a large slotted spoon. The stock can then be strained using a fine mesh sieve or strainer. If you don't have a fine mesh strainer, you should line it with cheesecloth or multiple layers of dampened paper--towels and strain the stock through it. 7. Stocks can be reduced. If you're making stock for soup, you can minimize it by cooking it longer, uncovered, to get it more concentrated and easier to store.

Make the Turkey Soup1. Make the turkey broth in the same way as you would a chicken soup. 2. In a big pot, sauté carrots, onions, and celery. Heat some butter / olive oil (or turkey fat made from the stock) in a big soup pot over medium high heat. In equal bits, add sliced cabbage, onions, and celery (about a cup each). Cook for about 10 mins, or til the onions are softened. 3. Garlic, stock, parsley, and seasonings are added. Cook for another minute, til the garlic is fragrant, by adding a couple of sliced garlic cloves. After that, pour in the stock. Season with salt, pepper, poultry seasoning, sage, thyme, marjoram, and/or a bouillon cube, if desired. 4. Bring to a low boil, then reduced to a low heat and cook until the vegetables are tender (5 to 10 min) 5. Toss in the turkey meat and noodles. Noodles, rice, or even leftover mashed potatoes may be added to the mix (skip all of these if you are cooking low-carb). Cook for 4 minutes while using noodles. Cook for 15 minutes while using rice. 6. Take some of the reserved turkey meat and shred it into bite-sized pieces before adding it to the broth. Heat the turkey meat for 1 minute more in the oven. 7. Add some chopped tomatoes, either fresh or frozen, if desired. Season with salt and pepper to taste. A splash or two of Tabasco adds a cool little kick to the broth.

34. TURKEY CABBAGE STEW Total Time Prep/Total Time: 30 min. Makes 6 servings

Ingredients 1 pound ground turkey 1 medium onion, chopped 3 garlic cloves, minced 4 cups chopped cabbage 2 medium carrots, sliced 1 can (28 ounces) diced tomatoes, undrained 3/4 cup water 1 tablespoon brown sugar 1 tablespoon white vinegar 1 teaspoon salt 1 teaspoon dried oregano 1/4 teaspoon dried thyme 1/4 teaspoon pepper

Directions 1. In a big saucepan up medium heat, cook the turkey, onion, and garlic until the meat is no longer pink; rinse. Combine the remaining ingredients and stir well. Bring to a boil-, when reduced to a low heat and cook for 12-15 minutes, or until the vegetables and meat are

tender.

35. GREEN BEAN SOUP Prep: 15 mins Cook: 30 mins Total: 45 mins Servings: 6 Yield: 6 servings

Ingredients 2 pounds fresh green beans 1 clove garlic, minced 1 sprig fresh parsley 1 pinch salt 2 slices bacon 3 tablespoons all-purpose flour 1 onion, chopped 1 cup sour cream 3 tablespoons vinegar

Directions 1. Combine green beans, garlic, parsley, salt, and enough water to cover in a big pot over medium heat & simmer til beans are tender. 2. Set aside bacon that has been crisped in a skillet. Toss the onion and flour into the bacon grease and mix until smooth and brown. To avoid lumps, add some of the water from the beans while stirring steadily and continuously. 3. Cook for a few mins to thicken, then add to the bean soup and bring to a boil. Combine crisp bacon, sour cream, and vinegar in a mixing bowl.

36. VEGETABLE BEEF SOUP Servings: 8 Prep 20 mins Cook 1 hour 10 mins Ready in: 1 hour 30 mins

Ingredients 1 1/2 lbs beef stew meat* 2 1/2 Tbsp olive oil, divided Salt & freshly ground black pepper 1 3/4 cups (1 large) chopped yellow onion 1 1/4 cups peeled & chopped carrots (3 medium) 1 cup chopped celery (3 medium) 1 1/2 Tbsp (4 cloves) minced garlic 8 cups low-sodium beef broth / chicken broth 2 (14 oz.) cans diced tomatoes 1 1/2 tsp dried basil** 1 tsp dried oregano 1/2 tsp dried thyme 1 lb red / chopped yellow potatoes, into 3/4-inch cubes 1 1/2 cups of (5 oz.) chopped green beans 1 1/2 cups frozen corn*** 1 c frozen peas 1/3 c chopped fresh parsley

Instructions 1. In a big pot, heat 1 tablespoon olive oil over medium-high heat. 2. Dry the beef with paper towels, season with salt and pepper, then brown half of it in the pot for 4 minutes, turning halfway through. 3. Transfer half of the beef to a tray, add another 1/2 tablespoon of oil to the oven, then repeat the process with the remaining beef. 4. Add 1 tbsp oil to the now-empty cooker, then add the onions, carrots,

5.

6. 7. 8. 9.

and celery, and cook for 3 minutes before adding the garlic and cooking for another minute. Season with salt and pepper and add the broth, onions, browned beef, basil, oregano, and thyme. Guide to a boil, then reduced to a low heat, cover, and cook for 30 minutes, stirring once or twice. Continue to cook, wrapped, for another 20 minutes (you can also add green beans with potatoes if you like them very soft). Stir in the green beans and continue to cook for another 15 minutes, or until all of the vegetables and beef are tender. Pour in the corn and peas and cook for 5 minutes, or until cooked through. Serve wet, garnished with parsley. Cooking Classy is the basis of this recipe.

37. SPINACH BEEF SOUP Total Time Prep/Total Time: 30 min. Makes 8 servings (2-1/2 quarts)

Ingredients 1 pound ground beef 3 garlic cloves, minced 2 cartons (32 ounces each) reduced-sodium beef broth 2 cans (14-1/2 ounces each) diced tomatoes with green pepper, celery and onion, undrained 1 teaspoon dried basil 1/2 teaspoon pepper 1/2 teaspoon dried oregano 1/4 teaspoon salt 3 cups uncooked bow tie pasta

4 cups fresh spinach, coarsely chopped Grated Parmesan cheese

Directions 1. Cook beef and garlic in a 6-quart stockpot over medium heat til beef is no longer pink, 6-8 mins, breaking up beef into crumbles; rinse. Get the soup, onions, and seasonings to a boil. Return to one boil after adding the pasta. Cook, uncovered, for 7-9 mins, or til pasta is soft. 2. Stir in the spinach until it is almost wilted. Cheese should be sprinkled on top of each serving.

38. STEAK SOUP Prep: 45 mins Cook: 1 hr 30 mins Total: 2 hrs 15 mins Servings: 8 Yield: 8 servings

Ingredients 2 tablespoons butter 2 tablespoons vegetable oil 1 ½ pounds lean boneless beef round steak, cut into cubes ½ cup chopped onion 3 tablespoons all-purpose flour 1 tablespoon paprika 1 teaspoon salt ¼ teaspoon ground black pepper 4 cups beef broth 2 cups water 4 sprigs fresh parsley, chopped 2 tablespoons chopped celery leaves

1 bay leaf ½ teaspoon dried marjoram 1 ½ cups peeled, diced Yukon Gold potatoes 1 ½ cups sliced carrots 1 ½ cups chopped celery 1 (6 ounce) can tomato paste 1 (15.25 ounce) can whole kernel corn, drained

Directions 1. In a big pan, melt the butter and oil over medium heat until the foam has disappeared from the butter, then add the steak cubes and onion. Cook and stir for about 10 minutes, or until the meat and onion are browned. In a mixing dish, combine rice, paprika, salt, and pepper while the beef is frying. Stir the flour mixture into the browned meat to grease it. 2. Load the beef broth and water into a big soup pot, then add the parsley, celery leaves, bay leaf, and marjoram. Put to a boil with the beef mixture. Reduce the heat to medium-low, cover the oven, and cook, stirring periodically, for 45 minutes, or until the meat is tender. 3. Recovery the soup to a boil, add the potatoes, carrots, celery, tomato paste, and corn, and cook, uncovered, for 15 to 20 mins, til the vegetables are soft and the soup is thick. Remove bay leaf and eat immediately.

39. EASY SALMON SOUP Prep Time: 10 mins Cook Time: 12 mins Total Time: 22 mins Yield: Serves 4

INGREDIENTS Extra virgin olive oil (I used Private Reserve Greek EVOO) 4 green onions, chopped ½ green bell pepper, chopped 4 garlic cloves, minced 1 oz fresh dill, divided, chopped 5 cups low-sodium chicken broth 1 lb gold potatoes, thinly sliced into rounds (best to use a mandolin slicer) 1 carrot, thinly sliced into rounds (best to use a mandolin slicer) 1 tsp dry oregano ¾ tsp ground coriander ½ tsp ground cumin Kosher salt and black pepper 1 lb salmon fillet, no skin, cut into large chunks Zest and juice of 1 lemon

INSTRUCTIONS 1. In a big pot, heat 2 tablespoons extra virgin olive oil until shimmering but not burning. Cook, stirring regularly, until the green onions, bell pepper, and garlic are fragrant (about 3 mins or so). Stir in 12 tsp. fresh dill for another 30 seconds. 2. Connect the soup, potatoes, and carrots now. Season with kosher salt and black pepper after adding the spices. Bring to a boil, then reduce to medium heat and simmer for 5–6 minutes, or until the potatoes and carrots are tender.

3. Season the salmon with kosher salt and gently place it in the pot of soup that is simmering. Reduced heat to low and simmer for a few mins, or until salmon is cooked and flakes easily, around 3 to 5 minutes. 4. Combine the lemon zest, lemon juice, and the remaining dill in a mixing bowl. 5. To serve, ladle the salmon broth into mixing cups. Serve with your usual crusty bread on the side. Have fun!

40. TOFU NOODLE SOUP Prep Time: 20 mins Cook Time: 25 mins Total Time: 45 mins Yield: 6 servings

INGREDIENTS

1-2 tbsp (15-30 ml) olive oil, divided 1 350g block extra-firm tofu, pressed and cut into cubes 2 tbsp (30 ml) soy sauce 2 cloves garlic, minced ½ c sliced carrot (approximately 1 carrot) ½ c sliced celery (approximately 1 rib) 1 c (40 grams) kale, stems removed, finely chopped 1 c sliced cremini mushrooms (approximately 5 mushrooms) ½ tsp (2.5 ml) ground ginger 6 cups (1500 ml) vegetable broth ½ cup (50 grams) frozen peas 2 cups (170 grams) uncooked pasta (fusili, farfalle, etc.)

INSTRUCTIONS 1. Cooking this pasta as directed on the box. Drain the water and set it aside. 2. Pour soy sauce over cubed tofu in a medium-sized mixing dish. Gently combine until the tofu has absorbed much of the soy sauce. 3. In a medium-high-heat saucepan, heat 12 tablespoons olive oil, add tofu, and sauté until evenly browned on all (or most) sides. 4. Place the tofu on one of the pan's sides. Apply the remaining olive oil and the garlic, minced. Cook for one minute without browning. Carrots, celery, cabbage, onions, and ground ginger are all good additions. Cook for 3 minutes, stirring occasionally. 5. Simmer for 5 minutes after adding the vegetable broth. 6. Simmer for a further 3-5 minutes, or until the vegetables are only tender. 7. Season with salt and pepper to taste. 8. Separate the pasta and broth when ready to eat. To serve, divide the cooked pasta among bowls and top with hot soup.

41. BERRY FRUIT SALAD Prep TimeL: 15 min Total Time: 15 mins Servings: 5

Ingredients 1 pound fresh strawberries 8 ounces fresh blueberries 4 ounces fresh raspberries 4 ounces fresh blackberries 2 cups fresh cherries (pitted) zest of 1 small lime 1 tablespoon lime juice 1 tablespoon honey

Instructions 1. Wash and gently dry the berries and cherries before placing them in a large mixing cup. 2. Whisk together lime zest, lime juice, and honey in a small cup. Pour over the fruit & gently toss to blend. 3. Position in the freezer until ready to eat. Fruit salad is better eaten the

first day it is prepared, but it is also delicious the next day.

42. WINTER CITRUS AND POMEGRANATE FRUIT SALAD This 3-ingredient fruit salad with pomegranate, oranges and grapefruit makes a refreshing and pretty breakfast, side dish or dessert. Servings: 4

INGREDIENTS 1 pomegranate 2 large navel oranges 2 pink grapefruits

INSTRUCTIONS 1. Place the pomegranate on a non-staining base. Cut a cross into the fruit halfway down, starting at the crown. Place a big bowl in the sink and cut the pomegranate into quarters, crown side down over the bowl. To release the seeds and juice, squeeze each quarter tightly over the cup, then bend each quarter back to release more seeds. (Don't panic if you don't have any of the seeds out.) Squeeze the pomegranate again to free the juice from any lingering seeds left attached to the fruit.) Remove any remaining bits of white membrane from the cup, leaving only seeds and juice. 2. Break a slice from the top and bottom of the oranges and grapefruits so they lie flat on a cutting board. Work your way through the fruits with a sharp knife to cut all of the skin and pith. Carefully cut the pieces out of between the membranes by cupping the fruit in one hand and operating over the dish. (Make sure you just cut before you hit the fruit's center!) To release all of the juices, firmly grip the

remaining membranes over the bowl. Refrigerate before ready to eat, covered. Serve this fruit salad in bowls so that the juice can be spooned up along with the fruit.

Note: Wooden cutting boards and certain countertops may be stained with pomegranate juice. Break pomegranates on disposable plastic shopping bags to be secure. ADAPTABLE GLUTEN-FREE REMEMBER Common of the ingredients in this recipe are gluten-free or readily available in gluten-free forms, to the best of my understanding. Many foods contain secret gluten; if you're practicing a gluten-free diet or cooking for someone with gluten allergies, please read the product labels to ensure they're gluten-free.

43. CREAMY CUCUMBER SALAD yield: 8 prep time: 15 MINS total time: 15 MINS

INGREDIENTS 3 c. thinly sliced peeled cucumbers 1 c. thinly sliced red onion ½ c. Kroger sour cream 1 Tbsp. white vinegar 1 Tbsp. minced fresh dill 1 tsp. granulated sugar ½ tsp. salt ¼ tsp. garlic powder

INSTRUCTIONS 1. Combine sour cream, mustard, dill, butter, salt, and garlic powder in a medium mixing cup. 2. Toss in the cucumbers and red onion to coat. 3. Cover and chill for at least 2 hours.

44. AVOCADO SALMON SALAD PREP: 10 MINS COOK: 10 MINS TOTAL: 20 MINS

INGREDIENTS Marinade/Dressing: 3 tablespoons olive oil 2 tbsp lemon juice fresh squeezed

1 tbsp red wine vinegar (optional) 1 tbsp fresh chopped parsley 2 tbsp garlic minced 1 tbsp dried oregano 1 tsp salt cracked pepper to taste 1 pound (500 g) skinless salmon fillets Salad: 4 cups Romaine (/ Cos) lettuce leaves, washed and dried 1 large cucumber diced 2 Roma tomatoes diced 1 red onion sliced 1 avocado sliced 1/2 c feta cheese crumbled 1/3 c pitted Kalamata olives (or black olives), sliced (optional) Lemon wedges to serve

INSTRUCTIONS 1. In a big jug, whisk together all of the marinade/dressing ingredients. Half of the marinade should be poured into a big, shallow dish. Keep the extra marinade in the fridge to use as a dressing later. 2. Using the marinade, coat the salmon. In a skillet / grill pan, heat 1 tablespoon of oil over medium-high heat. Sear the salmon on both sides til it is crispy and fried to your preference. 3. Prepare all of the salad ingredients and combine them in a big salad bowl while the salmon is frying. 4. Slice the salmon and place it on top of the salad. Drizzle the remaining UNTOUCHED dressing over the top. Serve with lemon wedges on the side.

45. HIGH PROTEIN SALAD yield: 4 prep time: 5 MINS cook time: 5 MINS total time: 10 MINS

Ingredients For the salad: 15 oz (400 g) canned green kidney beans (or red ones, if greens aren't available) 15 oz (400 g) canned lentils 2-3 handful arugula 4 Tbs capers For the dressing: 1 Tbs caper brine 2 Tbs peanut butter 1 Tbs tahini 1 Tbs tamari 1 Tbs balsamic vinegar 2 Tbs hot sauce

Instructions

For the dressing: In a mixing cup, whisk together all of the ingredients until they form a smooth dressing.

For the salad: Mix arugula, beans, lentils, and capers. Top with dressing and enjoy!

46. APPLE-STRAWBERRY SPINACH SALAD Total Time Prep/Total Time: 15 min. Makes 4-6 servings

Ingredients 1 pound fresh spinach, torn 2 cups chopped unpeeled tart apples 3/4 cup bean sprouts 1/2 cup sliced fresh strawberries 1/4 cup crumbled cooked bacon DRESSING: 3/4 cup vegetable oil 1/3 cup white wine vinegar 1 small onion, grated 1/2 cup sugar 2 teaspoons Worcestershire sauce 2 teaspoon salt

Directions 1. Combined the first five ingredients in a big salad tub. In a little pot, whisk together all dressing ingredients. Now before serving, pour over salad & toss.

47. SPINACH AND TOMATO SALAD Ingredients 250g cherry tomatoes 100g baby spinach leaves 1/2 bunch basil leaves 1 tablespoon lemon juice 1 tablespoon olive oil 3 spring onions, finely sliced

Directions 2. To prepare the dressing, in a little food processor, combine the basil leaves, lemon juice, and olive oil. Using a food processor, finely cut the leaves until the mixture is nearly smooth. Season with salt and pepper to taste. 3. Depending- on the size of the tomatoes, cut them in half or thirds. In a mixing dish, combine tomatoes, spinach leaves, and spring onions. 4. Drizzle half of this Dressing over the salad just before serving and toss to evenly cover. Serve- the majority of the dressing on the foot.

48. AVOCADO CHICKEN SALAD Prep Time: 15 mins Cook Time: 5 mins

Total Time: 20 mins Servings: people

Ingredients 2 medium cook chicken breasts shredded either chopped (we used rotisserie chicken) 2 ripe avocados pitted & diced 1/2 cup corn roasted, canned, either frozen 1/4 cup red either green onion minced 2 tbsp cilantro minced (or parsley or dill) 2 tbsp lime or lemon juice 2 tbsp olive oil salt and pepper to taste

Instructions Combine the shredded chicken, avocado, cabbage, avocados, corn, and cilantro in a big mixing dish. Season with salt & pepper & drizzle with lime (or lemon) juice and olive oil. Gently toss til all of the ingredients are well mixed.

49. SHRIMP SALAD PREP TIME: 10 mins COOK TIME: 5 mins TOTAL TIME: 15 mins SERVINGS: 4 servings

Ingredients 1 pound medium shrimp cooked, peeled and chilled 2 stalks celery diced 1 green onion finely diced 2 hard boiled eggs finely diced ½ long English cucumber finely diced 1 tablespoon fresh dill 1 tablespoon fresh lemon juice ½ cup mayonnaise ½ teaspoon Old Bay Seasoning 1 ½ teaspoon grainy dijon mustard salt and pepper to taste

Instructions 1. Shrimp can be chopped into small sections. 2. In a mixing cup, combine all remaining ingredients and stir well to combine. 3. Serve with tortilla chips, on a croissant, or over salad.

50. CHOCOLATE POPSICLES Total Time Prep: 15 min. + freezing Makes 10 servings

Ingredients 3/4 cup sugar 3 tablespoons all-purpose flour 3 tablespoons baking cocoa 4 cups milk 10 Popsicle molds or plastic cups (3 ounces) and Popsicle sticks

Directions Combine the sugar, rice, and cocoa in a big saucepan. Stir in the milk gradually until it is nearly smooth. Over medium pressure, bring to a boil; simmer and stir for 2 minutes, or until thickened. Allow cooling slightly. Fill each mold or plastic cup with 1/4 cup and cover with holders or Popsicle sticks. Freeze until frozen down. It's possible to have it frozen for up to three months.

51. BERRY MOJITO Level: Easy Total: 5 min Active: 5 min Yield: 1 serving

Ingredients 4 raspberries 3 blackberries 3 lime wedges (or cut into 3 pieces, 1/4 lime) 3 fresh mint leaves + 2 mint sprigs for garnish 2 small strawberries, hulled & sliced in half 2 tsp granulated sugar 2 ounces silver rum 2 ounces seltzer water

Directions 1. Integrate the raspberries, blackberries, lime wedges, mint leaves, strawberries, & sugar in a pint or big glass & muddle with a muddler

or wooden spoon. Stir in the rum with a spoon. Fill the glass halfway by ice, then top it off with a seltzer and stir well. Serve with a straw and garnished with mint sprigs.

52. PERFECT MILKSHAKE YIELDS: 1 SERVING PREP TIME: 0 HOURS 5 MINS TOTAL TIME: 0 HOURS 5 MINS

INGREDIENTS FOR THE ULTIMATE VANILLA MILKSHAKE 4 large scoops (about 1 1/2 c.) vanilla ice cream 1/4 c. milk Whipped topping for garnish Sprinkles, for garnish Maraschino cherry, for garnish

DIRECTIONS 1. Blend the ice cream and milk together in a mixer. 2. Serve in a bottle of whipped topping, sprinkles, and a raspberry on top.

53.MINT CHOCOLATE CHIP COOKIES Prep Time: 20 mins Cook Time: 10 mins Total Time: 30 mins Servings: 20

Ingredients 1 ½ cs of all-purpose flour 1 tsp baking soda ¼ tsp salt ½ c of unsalted butter softened slightly ½ c of light brown sugar, packed ¼ c of granulated sugar 1 large egg ½ tsp pure peppermint extract 1 ½ cs of mint chips, chocolate chips, and/or chopped Andes candies. See note

Instructions 1. Preheat the oven to 350 degrees Fahrenheit. Preheat oven to 350°F. Line two baking sheets with parchment paper. 2. Mix flour, baking soda, & salt in a shallow mixing c of. Remove from the equation. 3. In a large mix bowl, beat butter and both sugars for 1-2 minutes with a hand mixer or stand mixer, scraping the bowl as desired. Beat in the egg & peppermint extract until well mixed. 4. Add the flour mixture in a slow, steady stream, beating until just mixed. 1 c of mint chips, Andes, or chocolate chips (the rest will be reserved for topping the cookies). 5. Scoop golf ball-sized pieces of dough (approximately 2 tbsp) onto cookie sheets and space them a few inches apart. Top every dough

ball with a few chips/candies from the remaining 12 c of mix-ins (this makes for a prettier cookie). 6. Bake for 7-10 minutes, or until the sides are starting to turn golden brown and the middle is only slightly underdone. If required, rotate the baking sheets halfway through the cooking time. 7. Enable the cookies to cool entirely on wire racks after removing them from the baking sheets.

Notes I used a mix of mint chips, chocolate chips and sliced Andes Mints for this recipe. You can use any combination of these. The Andes Mints are highly recommended.

54. MOCHA CAKE Prep Time 2 hours Cook Time 35 mins Total Time 2 hours 35 mins Servings 12

INGREDIENTS Chocolate Cake: 1 1/2 cs of all-purpose flour

1 1/2 cs of granulated sugar 3/4 c of Dutch-processed cocoa powder sifted 1 1/2 tsp baking soda 1 tsp baking powder 1 tsp salt 1/4 c of vegetable oil 3/4 c of buttermilk 3/4 c of strong brewed coffee hot 2 large eggs 2 tsp vanilla Mocha Buttercream: 3 large egg whites 1 c of granulated sugar 1 1/2 cs of unsalted butter room temperature, cubed 1 tsp vanilla 1 tbsp diluted in 1 teaspoon hot water, instant espresso powder, cooled 3 oz dark chocolate chopped, melted, & cooled Ganache Drip: 3 oz dark chocolate 3 oz heavy whipping cream

INSTRUCTIONS Chocolate Cake: 1. Pre-heat the oven to 350 degrees F & sprinkle three 6" round baking pans with cocoa powder—Line the bottoms of the containers with parchment paper. 2. In the pot of a stand mixer fitted with a paddle extension, mix all dry ingredients. To mix, stir all together. 3. In a medium mixing c of, whisk together all of the wet ingredients (pour coffee in slowly as no to cook the eggs if very hot). 4. Mix on medium for 2-3 minutes after adding the wet ingredients to the dry. The batter would be very thin. 5. Pour into the prepared pans in an even layer. To make sure the batter

was uniformly spread, I used a kitchen scale. 6. Bake til a cake tester inserted in the center comes out mostly clean. 30–35 minutes in all. Mocha Buttercream: 1. In the tub of a stand mixer, whisk together the egg whites and sugar until smooth. 2. Position the pan over a pot of simmering water & constantly whisk til the mix is hot & no longer grainy to the touch, or a candy thermometer reads 160F. (about 3mins). 3. Place the bowl on your stand mixer and whisk on medium-high until the meringue is stiff and cold (approximately 5-10 minutes). 4. Change to the paddle attachment (optional). Slowly drizzle in the cubed butter and blend until smooth. 5. Mix the vanilla, melting chocolate, and espresso powder in a mixing bowl. Whip until completely smooth. ** Ganache Drip: 1. Chop the chocolate finely and drop it in a dish. Get the milk to a low boil and then spill it over the minced chocolate. Cover in plastic wrap & set aside for 2 minutes. With a spatula, softly stir until smooth and mixed. Until using on the cake, allow to cool and thicken slightly. ***** Assembly: On a cake stand, either serving tray, place one layer of cake. Spread about 2/3 c of frosting on top and spread uniformly. Re-peat with the remaining layers, and frost the whole cake with a thin layer of frosting. Allow for a 20-minute chilling period. Sides should be frosted and smoothed. Allow for a 20-minute chilling period. Place dollops of ganache across the top edges of the cooled cake with a tiny scoop, allowing some to drip down. More ganache should be added to the top of the cake and applied thinly with an offset spatula.

55. PUMPKIN WAFFLES Prep: 10 mins Cook: 20 mins Total: 30 mins Servings: 12 waffles Difficulty: Easy

EQUIPMENT Measuring Cs of Medium Mixing Bowl large measuring jug whisk spatula large cookie scoop waffle iron

Ingredients Dry Ingredients 2 cs of all-purpose flour ¼ c of brown sugar 1 tsp baking powder ½ tsp baking soda ¼ tsp salt 1-2 tsp pumpkin spice use ground cinnamon, ginger, allspice, and nutmeg if you don't have pumpkin spice 1 tsp cinnamon Wet Ingredients

3 large eggs 1 ⅓ c of milk ¼ c of maple syrup 3 tbsp oil OR melted butter 1 c of canned pumpkin, NOT 1 can

Instructions Mixed the dry ingredients in a big mixing c of. Whisk together the sugar, cream, maple syrup, melted butter (or oil), and canned pumpkin in a mixing jug until smooth. Mixed the wet & dry ingredients in a mixing bowl and stir until just mixed – any lumps are perfect. In your waffle iron, bake the waffles according to the manufacturer's directions. To make them cook through in the middle and crisp up on the bottom, I suggest baking them on medium heat for a small longer than regular waffle

56. CHOCOLATE DONUTS YIELD: 8 donuts

Ingredients

Chocolate Donuts 1 c of (140g) all-purpose flour 1/4 c of (25g) unsweetened cocoa powder 1/2 tsp baking powder 1/2 tsp baking soda 1/8 tsp salt 1 large egg 1/2 c of (100g) granulated sugar 1/3 c of (80 ml) milk 1/4 c of (60 ml) yogurt 2 tbsp (30g) unsalted butter, melted 1/2 tsp vanilla extract Chocolate Glaze 1/2 c of (85g) semi-sweet chocolate or chocolate chips 3 tbsp heavy cream 2 tbsp (30g) unsalted butter

Instructions 1. Pre-heat the oven to 350 degrees F /180 degrees Celsius. I am using oil or butter, grease a donut pan. Remove from the equation. 2. To make the donuts, follow these steps: In a big mixing c of, mix the flour, cocoa powder, baking powder, baking soda, & salt. Remove from the equation. 3. In a medium mixing c of, whisk together the egg and sugar until well mixed. Whisk together the milk, cream, melted butter, and vanilla extract. Pour this liquid into the flour mix & stir until it is well mixed. That would be a dense batter. 4. Use a spoon either a piping bag, fill donut cavities 34 complete with batter (much easier). Pipe the batter into every donut c of by cutting a corner from the bottom of the bag. 5. Bake the donuts for 9–10 mins, oruntil a toothpick inserted in the middle comes out clean. Allow 5 minutes for the donuts to cool in the pan before removing them from the pan & storing them on a wire rack to freeze completely. Allow for full cooling before glazing. 6. To make the chocolate glaze, follow these steps: Melt the sugar, heavy cream, and butter in a double boiler either in the microwave (in

30-second increments, stirring in between) until smooth. Place the donuts on a cooling rack to set the chocolate glaze on the tops. 7. Donuts are better consumed the next day, but they can be stored in the refrigerator for up to three days.

57. HOMEMADE CHICKEN NUGGETS Level: Easy Total: 25 min Prep: 15 min Cook: 10 min Yield: 4 servings

Ingredients 1/2 c of all-purpose flour 1 tsp granulated garlic Kosher salt and ground black pepper 2 chicken breasts, boneless and skinless, trimmed into 1 1/2-inch piece 1 c of prepared breadcrumbs 1 large egg 1 c of vegetable oil

Directions 1. Season the flour with garlic, 1 tsp salt, and 1/4 tsp pepper in a resealable plastic container. Toss the chicken parts with the flour in the bag to cover them (work in batches). Season the breadcrumbs with salt & pepper and set aside on a rimmed dish. 2. In a medium mixing c of, whisk together the egg and 1 tbsp water. Removed a piece of chicken from the flour, dip it into the egg mixture, then into the breadcrumbs, softly pushing the crumbs into the chicken, and place it on a tray. Rep with the leftover chicken bits. 3. In a large frying pan, fire the vegetable oil over medium-high heat.

Brown the chicken parts in the pan (working in batches if necessary) for around 8 minutes overall. Switch the chicken nuggets to a paper towel-lined plate with a spatula. Season with salt and pepper while still sweet, then serve.

58. VANILLA FRAPPE PREP TIME: 10 mins TOTAL TIME: 10 mins

INGREDIENTS 2 cs of Ice 1 c of Cream ¼ c of sugar ½ tsp Vanilla Extract

INSTRUCTIONS 1. 2. 3. 4.

In a mixer, mix the ice, heavy cream, butter, and vanilla extract. Blend until fully smooth. If required, top with whipped cream. Serve right away.

59. SCALLOP SALAD Total Time Prep/Total Time: 20 min. Makes 4 servings

Ingredients 12 sea scallops (about 1-1/2 pounds) 1/8 tsp salt 1/8 tsp pepper 3 tbsp olive oil, divided 1 tbsp fresh minced chives 1 tbsp balsamic vinegar 2 garlic cloves, minced 2 tsp minced fresh tarragon 2 tsp honey 1 tsp Dijon mustard 1 package (5 oz) spring mix salad greens 1 c of shredded carrots 1/2 c of chopped tomato

Directions 1. Dry your scallops with paper towels & season with salt & pepper. 2 tbsp oil, heated in a big skillet over medium-high heat Sear the scallops for 1-2 minutes per foot, or until golden brown and solid. Removed from the pan & set aside to stay warm. 2. Mix the chives, vinegar, garlic, tarragon, butter, mustard, and the remaining oil in the same tub. Bring to a boil, then simmer & stir for 30 seconds, or until slightly thickened.

3. Serve scallops on top of greens, carrots, and tomato on four bowls. Drizzle with dressing and serve right away.

60. SMOOTHIE BOWL YIELDS: 2 servings TOTAL TIME: 0 hours 5 mins

Ingredients 1 banana, sliced and frozen 1 c. frozen mango chunks 1 c. frozen pineapple chunks 1 c. almond milk

Directions 1. Pulse the banana, mango, and pineapple in a blender with the almond milk until smooth yet dense, stopping and stirring periodically. If necessary, add more liquid. Pour into two separate cs of. If needed, garnish.

61. EASY CHIA PUDDING PREP TIME: 10 mins TOTAL TIME: 10 mins

INGREDIENTS 3-4 Tbsp chia seeds 1 c of milk I like unsweetened coconut, almond or cashew milk 1/2 Tbsp maple syrup honey or sweetener of choice* 1/4 tsp vanilla optional Toppings of choice: fresh berries / other fruit granola, nut butter, etc

INSTRUCTIONS 1. Mixed chia seeds, milk, maple syrup, and vanilla extract, if using, in a mixing bowl or mason jar. If you're using a mason jar, close the lid and shake the contents to blend them. 2. Allow time for it to set: Once the chia pudding mixture is well mixed, set it aside for 5 minutes, then give it another stir/shake to break up any clumps of chia seeds, cover, and chill for 1-2 hours or overnight to "set." The chia pudding should be thick and dense rather than liquidy. If it's not thick enough, apply another tbsp of chia seeds, mix, and chill for another 30 minutes or so. 3. Chia pudding can- be kept in an airtight jar in the refrigerator for up to 5-7 days.

NOTES If it's better, you should prepare the pudding the night before and store it in the refrigerator overnight. When the pudding is ready to eat, fill it with berries and serve. A light, fluffy chia pudding can be made with dairy milk, almond milk, or cashew milk. A dense and thick pudding can be made from canned coconut milk. You should leave out the sweetener or use a sugar substitute for a low-sugar option. Nutritional information measured using unsweetened almond milk with no other ingredients.

62. BROWNIE PUDDING Ingredients: 2 sticks butter, melted 1 c of light brown sugar, packed 1 c of granulated sugar 4 eggs 1 tsp vanilla 3/4 c of cocoa powder 1/2 c of flour 3/4 c of chocolate chips

Instructions 1. 2. 3. 4.

Preheat the oven to 325 degrees Fahrenheit. Set aside melted butter in a microwave-safe bowl. Using cooking sauce, coat a 2-quart baking dish. In a big mixing c of, beat the sugars and eggs on medium-high speed for 10 minutes, or until the mixture thickens. 5. I reduced the speed of the mix to low. Sift the cocoa and flour into the mixture and stir until just mixed. 6. Pour into melted butter while the mixer is already on low. 7. Add the chocolate chips and mix well. 8. Pour the batter in the baking dish that has been packed. Fill a larger dish halfway up the side of the brownie dish with hot water and place it inside the baking dish. 9. 1 hour in the oven While the edges seem to be fixed, a toothpick would not come out clean. 10. Allow 20-30 minutes to cool before serving with ice cream or whipped cream.

Notes: adapted from Barefoot Contessa

63. MAPLE PANCAKES

Ingredients 1 c of all-purpose flour 1-1/2 tsp baking powder 1/2 tsp salt 1 egg 1 c of 2% milk 2 tbsp canola oil 1 tbsp maple syrup Additional maple syrup

Directions 1. They are mixed the flour, baking powder, and salt in a shallow mixing c of. Mix the egg, milk, oil, and syrup in a separate bowl; whisk into the dry ingredients only until mixd. 2. Pour 1/4 c full of batter onto a hot, lightly greased griddle; transform when bubbles appear on top of pancakes. Cook until golden brown on the second hand (pancakes will be thin). Serve with more syrup on the side.

64. CLASSIC PEANUT BUTTER COOKIES Prep: 15 mins Cook: 10 mins Additional: 1 hr Total: 1 hr 25 mins Servings: 24 Yield: 4 dozen

Ingredients 1 c of unsalted butter 1 c of crunchy peanut butter 1 c of white sugar

1 c of packed brown sugar 2 eggs 2 ½ cs of all-purpose flour 1 tsp baking powder ½ tsp salt 1 ½ tsp baking soda

Directions 1. In a mixing dish, cream together the honey, peanut butter, and sugars; beat in the eggs. 2. Filter in flour, baking soda, baking powder, & salt in a separate bowl; stir into butter mixture. Refrigerate the dough for 1 hour. 3. Add 1 inch balls out of the dough & place them on baking sheets. Using a fork, flatten every ball into a crisscross shape. Bake for around 10 mins, or til cookies begin to brown, in a preheated 375°F oven.

Tips Read our picks for the best hand mixed to make cooking your favorite recipes that much easier.

65. TIRAMISU MILKSHAKE yield: 1 LARGE MILKSHAKE OR 2 MEDIUM prep time: 5 MINS total time: 5 MINS

Ingredients 4 large scoops of vanilla ice cream 1/2 c of International Delight Iced Coffee (Mocha) 2 tbsp mascarpone cheese 2 ladyfinger cookies Whipped cream Chocolate syrup Cocoa powder for dusting

Instructions In a blender dish, mix the ice cream, mocha coffee, mascarpone cheese, and ladyfinger cookies. Blend until fully smooth. Cover with whipped cream and chocolate syrup, and sprinkle with cocoa powder in one big glass (or two medium glasses). You should also add more ladyfinger cookies to the mix. Serve right away!

66. TRADITIONAL BRIGADEIRO (BRAZILIAN FUDGE BALLS) yield: 24 BRIGADEIROS

prep time: 10 MINS cook time: 20 MINS total time: 30 MINS

Ingredients 1 (14oz) can sweetened condensed milk 4 tbsp cocoa powder, sifted 2 Tbsp butter, + more for rolling balls A pinch of salt Good quality chocolate sprinkles (or any other type of sprinkles you like)

Instructions 1. Mix the sweetened condensed milk, chocolate powder, salt, and butter in a shallow sauce pan. 2. Bring the saucepan to a low heat on the grill. 3. Cook until it thickens, stirring continuously (this is critical; otherwise, it will burn!). To find out, run the wooden spoon (or spatula) through the center of the mixture. If the mixture takes a long time to pass, your brigadeiro is ready! 4. Allow to cool to room temperature before serving. 5. Sprinkle the sprinkles on a tray or tub. 6. Grease your hands with butter & roll the brigadeiros into small balls until they have cooled.

7. (We use half a tbsp as a scale in Brazil, so you can make your balls as large or tiny as you want!) 8. Place the brigadeiro balls in paper/foil candy cs of after rolling them in sprinkles.

67. FUDGY CHOCOLATE BROWNIE COOKIES PREP: 10 MINS COOK: 12 MINS TOTAL: 22 MINS

INGREDIENTS 1/2 c of unsweetened cocoa powder 1 c of white granulated sugar 1/2 c of melted butter 3 tbsp vegetable oil

1 egg 2 tsp pure vanilla extract 1 1/3 cs of all purpose flour (or plain flour) 1/2 tsp baking powder 1/2 tsp salt 1/3 cups of semi sweet chocolate chips, (add more if desired)

INSTRUCTIONS 1. Pre-heat the oven to 350 degrees Fahrenheit (175 degrees Celsius). Pre-heat oven to 350°F & line 2 cookie sheets or baking trays with parchment paper (baking paper). 2. Mix the cocoa powder, white sugar, butter, and vegetable oil in a medium-sized mixing c of. In a separate pan, beat the egg and vanilla extract until thoroughly mixd. 3. Added the flour, baking powder, & salt; whisk together the dry ingredients first, then fold in the wet until a dough forms (do not over beat). Mix the chocolate chips and fold them in. 4. Use a cookie scoop (or a little ice cream scoop), scoop out 1-2 tbsp of dough and put on prepared baking sheets. Depending about how thick / thin you want the cookies to be, press them down. 5. Bake for 10-12 minutes in a hot preheated oven. The cookies will be fluffy as they come out of the oven, but they will harden when they cool. (Be careful not to overbake them either they may become dry.) 6. Allow to cool for 10 minutes on the baking sheet before switching to wire racks to cool fully.

68. MINI CHOCOLATE CAKE PREP TIME: 20 mins COOK TIME: 32 mins TOTAL TIME:52 mins

Ingredients For the cake: 1/2 c of all-purpose flour 5 tbsp unsweetened cocoa powder 1/2 tsp baking soda 1/3 c of neutral oil (like canola or grapeseed) 1/2 c of granulated sugar 1/3 c of full-fat sour cream 1 large egg 1/2 tsp vanilla extract 1 tbsp warm coffee For the ganache: 3 ounces semisweet chocolate, chopped 1/4 c of heavy cream splash of light corn syrup (to keep- the frosting soft, optional) pomegranate arils, for garnish

Instructions 1. Pre-heat the stove to 350 degrees F & place a rack in the bottom third of the oven.

2. Line the bottom of a 6" circular cake pan (with 2" tops) with parchment paper and gently grease the sides. 3. Next, mix the flour, cocoa powder, and baking soda in a medium mixing c of. Remove from the equation. 4. Whisk together the oil, sugar, whipped cream, egg, vanilla, and coffee in a small mug. 5. Mix the two bowls together until they are fully merged. 6. Fill the cake pan halfway with batter and bake for 29-32 minutes, or until a toothpick inserted in the center comes out clean. If you underbake the cake, it will sink slightly, so be careful! When it's over, it'll start to draw away from the edges. 7. Remove the cake from the pan with one hand, peel off the parchment from the bottom, and set it on a small cake stand. 8. Mix the minced chocolate, milk, and corn syrup in a double boiler or a bowl set over a pan- of simmering water (if using). Stir constantly over medium heat til it is molten and smooth. * Alternatively, heat the chocolate and cream in 25-second pulses on LOW strength in the microwave. Between every spike, stir. 9. Garnish with pomegranate arils after pouring the chocolate over the cake.

69. HOMEMADE APPLE CINNAMON WAFFLES Prep Time: 10 mins Servings: 8 waffles

Ingredients 1 3/4 cs of all-purpose flour 2 Tbsps. granulated sugar 1 Tbsp. baking powder 1/4 tsp. salt 1 tsp. cinnamon Wet Ingredients 2 eggs, beaten 1 3/4 cs of milk (or half and half) 1/2 c of butter (1 stick) , melted 1 tsp. vanilla 1 apple, peeled and chopped, divided

Instructions 1. Mixd the dry ingredients in a big mixing c of. Mix all of the wet ingredients, except the apples, in a medium mixing c of. 2. Stir the wet ingredients in the dry ingredients before they are just mixed. 1/4 c of finely chopped apples There will be lumps in the batter. 3. Cook until the light turns green with about a half c of the batter in a preheated greased waffle iron. Take the completed waffle from the iron with a fork and repeat with the remaining batter. Serve with whipped cream, powdered sugar, flour, honey, more cinnamon, or whatever your heart wants on top of the remaining chopped apples. Have fun!

Recipe Notes Note: Using a 1/4 c of batter will yield more waffles.

70. SWEET NUTELLA CREPES RECIPE prep time: 10 MINS cook time: 10 MINS total time: 20 MINS

Ingredients 1/2 C of water (105 degrees F) 1 C of milk (105 degrees F) 4 large eggs 4 Tbsp unsalted butter (melted) 1 C of all purpose flour 2 Tbsp granulated sugar 1/2 tsp. vanilla extract 1/4 tsp. salt 1 C of Nutella (as desired)

Instructions

1. Making and Cooking Crepes: In a blender, mix all of the ingredients in the order specified. 2. Blend to all of the ingredients are thoroughly mixd. (Don't overdo it or the batter will be dense with air.) 3. Melt one tbsp butter in a nonstick 8-inch frying pan (or your crepe pan if you prefer) over medium-low flame. 4. Pick up the pan and pour the batter in. 5. Slid the batter around the pan JUST ENOUGH to coat the whole bottom THINLY. (Watch the video) 6. Cooking the crepe until it is LIGHTLY browned. Underneath the crepe tip, slide the spatula. Make sure the crepe is fully out of the pan. 7. Push the spatula all the way to the center of the crepe. 8. Turn the crepe over and cook until the top is just right. (It normally takes less than a minute) 9. Removed the crepe from the pan and place it on the tray. 10. Repeat before the batter is finished, or refrigerate extra batter for up to 48 hours. Finishing Nutella Crepes: 1. Allow the crepes to cool for a minute to avoid melting the nutella. 2. Nutella should be spread uniformly and full around the crepe face, all the way to the tips. OPTIONAL: 1. If you're making strawberry nutella crepes or banana nutella crepes, add the fruit now. Spread slices over one half of the crepe and fold it instead of rolling it. 2. If using only nutella, fold or roll crepes as desired. Garnishings: 1. 2. 3. 4.

chocolate sauce drizzled crepes sift a little amount of powdered sugar on top. Serve with sliced fruits on the side. Every serving is topped with whipped cream.

71. CRISPY CHOCOLATE CHIP COOKIES Prep Time: 15 mins Cook Time: 10 mins Total Time: 2 hours, 25 mins Yield: 32-36 cookies

Ingredients 1 and 1/2 cs of (188g) all-purpose flour (spoon and leveled) 1/2 tsp baking soda 1/2 tsp salt 10 Tbsp (145g) unsalted butter, melted + slightly cooled 1/2 c of (100g) granulated sugar 1/4 c of (50g) packed light or dark brown sugar 2 Tbsp (30ml) honey or light corn syrup 1 large egg yolk 2 Tbsp (30ml) milk 2 tsp pure vanilla extract 1 and 1/4 cs of (225g) semi-sweet chocolate chips

Instructions 1. Phase 4 can be found here. Pre-heat the oven to 375°F (191°C) if you aren't chilling the cookie dough. Use parchment paper or silicone baking mats to line baking sheets. Remove from the equation. 2. In a big mixing c of, mix the flour, baking soda, and salt. Remove from the equation.

3. Using a whisk, mix the melted butter, granulated sugar, powdered sugar, honey, egg yolk, milk, and vanilla extract. Pour in the dry ingredients & mix until all is well mixed. Mix the chocolate chips and fold them in. (If necessary, use a mixer for this step.) The dough would be really sweet. 4. If you want small and crisp cookies, skip step 5 and go straight to step 5. Cover and cool the cookie dough for 1 hour before preheating the oven for slightly thicker and crisper cookies. Cover and cool the cookie dough in the refrigerator for 2 hours, then preheat the oven for slightly thicker cookies with fluffy centers and crisp edges. 5. 1 scant Tbsp cookie dough per cookie, rolled into balls and placed 2 inches apart on baking sheets. Bake for 10-11 minutes, or until top and sides are browned. 6. Remove the cookies from the oven and chill for 3 minutes on the baking sheet before switching to a wire rack to cool entirely. As the cookies cool, they become crispier.

Notes Make Ahead Directions: Cookies can be stored at room temperature for up to 1 week if lightly wrapped. The cookie dough can be prepared ahead of time and stored in the refrigerator for up to 4 days. Allow to come to room temperature, then begin with phase 5 after preheating the oven. Keep in mind that freshly baked cookies are the thinnest and crispiest. Baked cookies can be preserved for up to three months. Bread dough balls that haven't been cooked can be frozen for up to three months. There's no need to thaw frozen cookie dough balls before baking them for an extra minute. For more information about how to freeze cookie dough.

72. CINNAMON TOAST CRUNCH FRENCH TOAST STICKS YIELDS: 4 SERVINGS PREP TIME: 5 MINS

TOTAL TIME: 20 MINS

INGREDIENTS 8 thick slices brioche either challah bread, preferably day old 4 large eggs 1/4 c. milk 1 tsp. ground cinnamon 2 c. crushed Cinnamon Toast Crunch Butter, for frying Maple syrup, for dipping

DIRECTIONS 1. Bread slices should be cut into 1” thick sticks. Whisk together the eggs, milk, and cinnamon in a small dish. In a small dish, pour the crushed cereal. 2. Working one at a time, dip food sticks into the egg mixture and then into the cereal, pushing to ensure a thorough coating. 3. Melt a tab of butter in a big skillet over medium heat. Working in batches, add the coated bread sticks to the pan and cook for 2 to 3 minutes per hand, or until golden and crispy. Repeat with the remaining sticks of butter, adding more to the skillet if required. 4. Heat with maple syrup on the side for dipping.

73. SHAMROCK SHAKE Prep Time: 5 mins Cook Time: 1 minute Total Time: 6 mins

INGREDIENTS 2 cs of vanilla ice cream 3/4 c of whole milk 10 drops green food coloring 1/4 tsp mint extract whipped cream, sprinkles and cherries for serving

INSTRUCTIONS 1. In a mixer, mix the ice cream, sugar, food coloring, and mint extract. 2. Blend until fully smooth. 3. Pour the mixture into two glasses. Then serve with whipped cream, sprinkles, and cherries on top.

74. PEPPERMINT MOCHA RECIPE PREP TIME: 5 MINS TOTAL TIME: 10 MINS SERVINGS: 1

Ingredients 3/4 c of whole milk 3 tbsp sugar 1 tbsp unsweetened cocoa powder 3/4 c of brewed espresso or strong coffee 1/4 tsp mint extract or ½ peppermint candy cane or peppermint syrup 1/4 tsp vanilla extract whipped cream and chocolate shavings if desired

Instructions 1. Mix the milk, chocolate, and sugar in a shallow saucepan. Heat over low heat, stirring sometimes, until tiny bubbles appear along the edge and the sugar has dissolved.

2. Remove from heat after adding the espresso, mint extract, and vanilla (if using a candy cane, be sure to let melt completely.) 3. If wanted, top with whipped cream and chocolate shavings in a big mug.

75. HOMEMADE PUMPKIN SPICE FRAPPUCCINO Total Time: 20MIN Servings: 2

Ingredients 1 c of Whole Milk 1 1/2 cs of Ice 1 fl oz Espresso , freshly brewed 1/4 c of Heavy Cream , chilled Pumpkin Spice Syrup 2 cs of Granulated Sugar 2 cs of Water 3 Cinnamon Sticks 1 tsp Ground Cloves 1 tsp Ground Ginger 1/2 Whole Nutmeg 3 Tbsp Canned Pumpkin Purée

Directions 1. In a saucepan up medium heat, mix 2 c of water and 2 c of granulated sugar and whisk until sugar is dissolved. 2. Stir in 3 cinnamon sticks, 1 tsp ground ginger, 1/2 tsp whole nutmeg, and 1 tsp ground cloves. Allow for 15-20 minutes of bubbling. 3. Remove from heat after adding the Canned Pumpkin Purée (3 tbsp)

and whisking to mix. 4. Strain and set aside to cool. Refrigerate some remaining pumpkin spice syrup.

5. Blend the Whole Milk (1 c of), Ice (1 1/2 c of), 5 tsp pumpkin spice syrup, and Espresso in a blender until smooth (1 fluid ounce). 6. Fill a c of halfway with the combination. 7. To make the whipped cream coating, whisk together 1/4 c of heavy cream and 3 tbsp pumpkin spice syrup until stiff peaks form. 8. Swirl it on top and savor it!

76. NO BAKE CHOCOLATE HAYSTACK COOKIES

INGREDIENTS 2 cs of sugar 1⁄2 c of milk 1⁄2 c of butter or 1/2 c of margarine 1⁄2 c of cocoa 1 dash salt 1⁄2 tsp vanilla 3 cs of rolled oats 1 c of flaked coconut

DIRECTIONS 1. Mix sugar, cream, butter, cocoa (I like to go a little hard on the cocoa) and salt in a medium saucepan. 2. Get to a boil, stirring constantly. 3. Cook for 5 minutes, stirring continuously, until it has hit a rolling boil. 4. Remove the skillet from the heat and stir in the vanilla, oats, and coconut until thoroughly mixd. 5. Drop spoonfuls of a mix onto wax paper. 6. Work as soon as possible! 7. Allow to cool. 8. Add either of the following as an alternative/optional addition: 1/2 c of walnuts or 1/2 c of mini marshmallows

77. EGGNOG Level: Easy Total: 15 min Prep: 15 min Yield: 6 to 7 cs of

Ingredients 4 egg yolks 1/3 c of sugar, + 1 tbsp 1 pint whole milk 1 c of heavy cream 3 ounces bourbon 1 tsp freshly grated nutmeg 4 egg whites*

Directions 1. Beat the egg yolks in the bowl of a stand mixer until they lighten in colour. Continue to beat in the 1/3 c of sugar until it is fully dissolved. Stir in the sugar, cream, whiskey, and nutmeg until it is well mixd. 2. In the tank of a stand mixer, pound the egg whites to soft peaks. While the mixer is working, steadily add 1 tbsp of sugar and continue to beat until rigid peaks emerge. 3. In a separate pan, whisk together the egg whites and add them to the mixture. Chill before serving. 4. Cook's Note: To make boiled eggnog, obey the instructions below.

5. Beat the egg yolks in the bowl of a stand mixer until they lighten in colour. Continue to beat in the 1/3 c of sugar until it is fully dissolved. Remove from the equation. 6. Mix the milk, heavy cream, and nutmeg in a medium saucepan over high heat and bring to a boil, stirring periodically. Removed the pan from the fire and whisk the heated mixture into the egg and sugar mixture slowly. Return to the pot & simmer until the temperature hits 160°F. Remove the pan from the oven, whisk in the whiskey, then drain into a medium mixing bowl and cool. 7. To make soft peaks, whisk the egg whites in a medium mixing dish. Gradually add the 1 tbsp of sugar to the mixer and beat until stiff peaks emerge. In a chilled mix bowl, whisk together the egg whites.

78. MARSHMALLOW CEREAL TREATS Servings: 16

INGREDIENTS 6 tbsp unsalted butter 1 (10.5 ounce) bag marshmallows or 12 ounces homemade marshmallows 5 ½ cs of cereal of your choice 1 c of mix-ins of choice and/or 1 tbsp minced fresh herbs or spices of choice

INSTRUCTIONS 1. Place aside an 8”x 8” baking dish that has been lightly greased. 2. In a big kettle, melt the butter over medium heat. When the butter is fully warmed, add the marshmallows and whisk until they are completely melted. Removed from the heat & stir in the cereal. 3. Mix all in until it's almost smooth and there are no dry spots. Mix in the mix-in ingredients and dump into the baking dish that has been prepared 4. Enable 1 hour for the treats to set after smoothing the surface of the

cereal mixture. 5. Cut out 9 squares that are all the same size and serve.

NOTES Makes 1 8”x 8” baking dish

79. CHOCOLATE SANDWICH COOKIES Prep Time: 20 mins, + freezing and cooling time Total Time: 35 mins, + freezing and cooling time Cook Time: 15 mins Yield: 2 dozen cookies

INGREDIENTS For the Cookies: 2½ cs of all-purpose flour ½ c of unsweetened cocoa powder 1 stick, + 5 tbsp, unsalted butter, softened ⅔ c of granulated sugar ¾ tsp fine sea salt 1 large egg white 1 tsp vanilla extract For the Filling: 6 tbsp unsalted butter, softened 1¼ cs of confectioners’ sugar 2 tsp vanilla extract ¼ tsp fine sea salt

DIRECTIONS 1. To make the cookies, follow these steps: Preheat the oven to 350 degrees Fahrenheit and line two baking sheets with parchment paper.

2.

3.

4.

5.

6.

7.

Whisk together the flour & cocoa powder in a medium mixing bowl until well mixd. Cream the butter, sugar, and salt in the bowl of a stand mixer fitted with the paddle attachment until light and fluffy. In a mixing c of, beat the egg white until creamy, then add the vanilla and continue to beat. Mix in the flour mixture until you have a dough that sticks together. Knead the dough on a sterile work surface until it is smooth. Split this dough in half & roll out every half into a disk. Roll all disks between two sheets of parchment paper to an 18-inch thickness, one at a time. Freeze for 1 hour after transferring both to the freezer. Working including 1 sheet at a time, peel back the parchment & cut out 24 cookies from every sheet with a 2-inch round or fluted cutter, placing them on the prepared baking sheets. I was baking the cookies for 12 to 14 mins, turning the top of the tray to the bottom and front to back until secure to the touch. Allow cooling entirely before serving. In the meantime, prepare the filling: Mixd all of the filling ingredients in the pan of a stand mixer fitted by the paddle attachment and beat until light and fluffy, 3 to 4 minutes. 12 tbsp filling on one cookie, sandwiched between two others. Stay until you have a total of 2 dozen sandwich cookies. 30 minutes before serving, chill the cookies for 1 hour until the filling is solid.

80. ZUCCHINI PASTA WITH CREAMY AVOCADO PESTO Prep: 10 mins Cook: 5 mins

Total: 15 mins

Ingredients 1 avocado ripe 1 clove garlic ½ c of fresh basil leaves 1 Tbsp lemon juice 15 mL 2 tbsp other virgin olive oil 30 mL Water as needed Salt and pepper as need 2-3 zucchinis spiralized or cut into ¼ inch wide strips

Instructions 1. Blend avocado, garlic, basil leaves, & lemon juice in a food processor until smooth, then add extra virgin olive oil. 1 tbsp at a time, add water before sauce reveryes a fluid yet dense consistency. As need, season with salt and pepper. 2. Zucchini Noodles: Cook zoodles in a splash of olive oil over medium/high heat for 3 to 5 minutes, or until slightly soft and bright green. Remove the extra vapor. 3. Toss zoodles with sauce and parmesan cheese before serving (you may not need all of the sauce).

81. EASY TOMATO OMELETTE Prep Time: 2 mins Cook Time: 8 mins Total Time: 10 mins Servings: 4 person

Ingredients 8 eggs

4 tsp olive oil 2 bowl of cherry tomatoes (the sweeter, the better) 2 bowl of basil, fresh (dried will work if necessary) 1 bowl of favorite cheese (think cheddar, Monterey jack, mozzarella, remember to avoid rennet if you're vegetarian) salt and pepper as need Optional: 8 spring onions 4 chili (red or green)

Instructions 1. Break the tomatoes (and, if using, the spring onions or chili) into small portions after washing them. 2. Heat half of the oil in a grill and fry the tomatoes for 2 minutes. Excluding the equation from the equation. Wipe the pan clean with a rag. 3. Crack the eggs into a mixed bowl and pound them well with a hammer, seasoning with salt and pepper. 4. Heat the remaining oil in a pan (preferably non-stick) over low to medium heat. Using paper, wipe the oil around a bit (or an oil spray if you have it). 5. Pour the egg mixture into the pan. 6. To save the omelette from sticking, ruffle it with a spatula. Rotate the pan after making holes to allow the liquid to fill them. 7. Allow 2 minutes for cooking, then... 8. When the egg mixture looks almost finished (but there's still a little runny egg left), add the tomatoes and basil (along with some cheese, spring onions, or chili if you're using them). 9. Fold the hollow part of the omelette on top of the other. 10. Cover the omelet and place it on a plate; the omelet's heat will finish cooking the inside.

Notes 1. The omelette will still be somewhat oozy on the inside whether you've done it right. Instead of an uncooked egg, this is melted

cheese. It's basically raw egg, and since you didn't use cheese, you haven't cooked the omelette long enough. 2. If you like this 1, you should try some other egg-based recipes! We have the amazing British Eggy Bread and these amazing cutfast egg muffins. There's also a recipe for homemade baked beans if you want a delicious side dish to go with your omelette.

82. FLUFFIEST BLUEBERRY PANCAKES PREP TIME: 10 mins COOK TIME: 10 mins TOTAL TIME: 20 mins YIELD: 2 servings (makes 4-6 pancakes)

INGREDIENTS 3/4 bowl of milk 2 tbsp white vinegar 1 bowl of flour 2 tbsp sugar 1 tsp baking powder 1/2 tsp baking soda 1/2 tsp salt 1 egg 2 tbsp melted butter 1+ bowl of fresh blueberries more butter for the pan

INSTRUCTIONS 1. In a little tub, mix the milk and vinegar and set aside for a minute or two (you're making "buttermilk"). 2. Mix the dry ingredients in a mixing c of. In a large mixing c of,

whisk together the egg, milk, and melted butter until just mixed. 3. Preheat a nonstick skillet to medium-high temperature. Melt a smear of butter in a shallow saucepan (essential for giving a yummy golden brown crust). 4. Pour around a third of a c of batter into the hot skillet, smoothing it out as best you can (it will be pretty thick). Toss in a few blueberries on top. Cook until the sides are solid and tiny bubbles appear on top. Cook for a further 1-2 mins on the other hand, or until the pancakes are sky-high, soft, and cooked through. 5. With a dollop of butter & a drizzle of maple syrup on top, this dish is complete.

Note For thick pancakes, use 3/4 bowl of milk as directed. For smaller, less fluffy pancakes, use just one bowl of milk. To keep it dairy-free, replace the butter with melted coconut oil and almond milk or another non-dairy milk.

83. SPINACH AND TOFU SCRAMBLE PREP: 10 MINS COOK: 15 MINS SERVES: 2

YOU WILL NEED 1 tbsp olive oil 1 onion, diced 1 garlic clove, crushed 250 g medium-firm tofu ½ bowl of vegan chicken-style stock 1 tsp ground turmeric 2 tsp soy sauce 100 g baby spinach leaves ¼ lemon, to squeeze Salt

DIRECTIONS 1. Warm the olive olive oil in a pan over high heat. For around 1 minute, or until the onion is tender, stir in the onion and a pinch of salt. (The salt keeps the onions from sticking to the pan's bottom.) Add the garlic and cook for another 30 seconds, or until fragrant. 2. Collapse the tofu into the pan with your paws; any bigger bits are fine. Stir to mix, then continue to cook for another 2-3 minutes, steadily adding the stock to keep the scramble moist. You won't need all of the supply, but it's fine to leave any liquid in the pan so it will evaporate when it cooks. 3. In a mixing dish, mix the turmeric, soy sauce, and spinach. Stir until the tofu is uniformly coated, the spinach is tender, and any remaining liquid has evaporated. 4. The last of the solvent has evaporated.

5. Finish with a squeeze of lemon before eating. 6. For a mushroom and pesto scramble, replace the turmeric, soy sauce, and spinach with 1 bowl of quartered mushrooms and a couple of sliced heat-dried tomatoes. Cook the mushrooms until they are tough, then press them into the tofu. Just before eating, stir in 12 tbsp of the fresh basil pesto from the polenta chips recipe.

Variation: Replace the turmeric, soy sauce, and spinach with 1 bowl of quartered mushrooms and a handful of sliced heat-dried tomatoes for a mushroom and pesto scramble. Cooked until the mushrooms are tender, then add them to the tofu. Stir in 1–2 tbsp of the fresh basil pesto from the polenta chips recipe just before serving.

84. BLUEBERRY COCONUT CHIA SEED PUDDING Prep Time: 10 mins Cook Time: 15 mins Total Time: 25 mins Yield: 3 servings

INGREDIENTS 1 can lite coconut milk (13.5oz) 1/4 bowl of water 1 tsp vanilla extract

6 tbsp chia seeds 1 1/2 bowl of frozen blueberries 2 tbsp water

INSTRUCTIONS 1. 1 can lite cocoa powder, vanilla extract, 1/4 bowl WATER, and CHIA SEEDS in a large mixing bowl 2. Create a blueberry sauce to go with the chia seed pudding. 3. Increase the heat to medium and pour 2 tbsp water into a sauce pan with frozen blueberries. 4. After around 3-5 minutes, the warm blueberreis will begin to burst. 5. This BACK OF A SPOON / A POTATO MASHER May BE USED TO SMASH DOWN BLUEBERRIES. 6. Reduced the heat to medium-low and continue to cook until the blueberries are completely crushed.

7. Cook, stirring regularly, for 10 minutes. 8. Removed the saucepan from the heat & allow it to cool completely. 9. Refrigerate the chia seed pudding in half-pint bowls with the blueberry sauce.

85. CREAMED EGGS AND SMOKED EEL WITH CHIVES Yield: serves 4 Time: 30 mins

Ingredients 8 smoked eel fillets (3 oz. every), skin and bones retransferd 8 large eggs 1/2 bowl of heavy cream 2 tbsp. unsalted butter Kosher salt and freshly ground black pepper Finely chopped chives, to garnish Lemon wedges, for serving

Instructions 1. Pre-heat the oven- to 300 degrees F. Bake the eel fillets for 10 minutes in a single layer on a baking foil lined by parchment paper. 2. Whisk the eggs & cream together in a medium mixing c of until creamy. In a big nonstick skillet, yield the butter over medium heat, then pour in the eggs & cook, stirring constantly, for 8 to 10 mins, until scrambled and creamy. Since extracting the skillet from the oven, season the eggs with salt and pepper. Serve the eggs with chives of top on serving dishes. On every plate, serve by lemon wedges and two eel fillets.

86. VEGAN TEMPEH HASH yield: 4 SERVINGS prep time: 15 MINS cook time: 25 MINS total time: 40 MINS

INGREDIENTS 8 ounces tempeh 1 and ½ pounds russet potatoes, diced into ½" cubes 1 tbsp maple syrup 1 tbsp reduced sodium soy sauce 1 tbsp chili powder 1 tsp smoked paprika 1 tsp cumin 1 tbsp olive oil 1 small yellow onion, diced 1 red bell pepper, diced 2 bowls of kale, sliced thin fresh basil, for topping

INSTRUCTIONS 1. Crumble the tempeh into bite-sized fragments with a knife or clean hands. Fill a steamer basket halfway with water and steam for 10 mins. 2. In a shallow bowl of, mix the marinade ingredients: soy sauce, maple syrup, chili powder, smoked paprika, and cumin. Retransfer from the equation. 3. 1 tbsp olive oil, heated in a large cast iron or nonstick skillet over medium heat. Add the diced potatoes, red bell pepper, and onion until it is soft. Add the tempeh that has been steamed. Drizzle with the marinade and transform and cover fully with a spatula.

4. Cook over medium heat, rotating occasionallyto ensure even cooking. When the potatoes are conveniently stabbed with a fork and crisp on the outside, the hash is over. Stir in the thinly sliced kale until the potatoes are finished. The heat from the potatoes will cause it to wilt. 5. Serve with fresh basil on top. It can hold for up to five days in the refrigerator. To retain the crispiness, reheat in a skillet or microwave.

NOTES The cooking time is limited by the size of the diced potato. I try to break the potatoes into 14- to 12-inch pieces so that the hash takes just 15-20 minutes to make. Cooking time is 20-30 minutes for 12 inch to 1-inch pieces. What is the purpose of steaming tempeh? The astringent scent of tempeh, which some people hate, is retransferred by steaming. It also aids the tempeh in absorbing some of the taste of the marinade. When you're in any hurry, you can skip the steaming process. I use a steaming basket and a saucepot, but a heat-resistant metal colander may also be used. I leave the skins at my potatoes when I cook them, but you can strip them if you want. If you choose to leave these skins on, wash the potato thoroughly to remove any dirt or debris.

87. BLUEBERRY CHIA PUDDING Prep Time: 5 mins Resting time: 2 hours Servings (slide to adjust): 2

Ingredients 2 bowls of Almond milk see note

4 tbsp Chia seeds 1 bowl of Blueberries 2 tbsp Almonds 1 tbsp Honey or Maple Sugar 2-4 places Rose water (optional)

Instructions 1. Chia seeds should be washed overnight or for a few hours in almond milk. To keep it cold, place it in the refrigerator. 2. In a blender, puree 3/4 of a bowl of blueberries for a few seconds before ready to make the pudding. To coarsely cut the almonds, add them to the mixer and pump a few times. 3. In the soaked chia seeds and almond milk, mix the above blueberries mix, whatever sweetener you're using, and a few drops of rose water (optional). Cover the remaining blueberries with the remaining syrup in two containers. 4. It's time to store your cutfast!

Notes 1. If you don't want to keep it vegan, you can use normal milk. 2. Coconut milk is a perfect choice if you choose to keep it vegan. 3. You can substitute different nuts or fruits for the almonds and blueberries.

88. POMEGRANATE LIME CHIA FRESCA Prep Time:15 mins Total Time:15 mins Servings: 1

Ingredients 3 tbsp chia seeds ½ bowl of water ¾ bowl of pomegranate juice 1 tbsp fresh lime juice

Instructions 1. Half-fill a c of chia seeds. 2. Pour the cinnamon, pomegranate juice, and lime juice over the beans. Allow 15 minutes for sleeping. 3. To break up any clumps of nuts, serve with a whisk.

89. SAUTÉED VANILLA BEAN PERSIMMON YOGURT BOWLS WITH QUINOA GRANOLA Prep Time 15 mins Cook Time 20 mins Total Time 35 mins Servings 3 bowls + extra granola

Ingredients For the BOWLS: 2 persimmons, diced 1 tbsp vanilla bean ghee (I use Fourth and Heart brand..you can sub coconut oil too) 2 tsp maple syrup seeds from 1 vanilla bean pinch of cinnamon pinch of salt 3 bowls of plain Greek yogurt (vanilla would be good here too!) For the GRANOLA: 1 1/4 bowl of oats (use gluten free if needed) 1/2 bowl of quinoa, rinsed 1/2 bowl of sliced almonds 1 tbsp coconut oil, melted 1 tbsp almond butter (the natural drippy kind) 3 tbsp maple syrup

1 tsp vanilla 1 tsp cinnamon 1/4 tsp salt

Instructions 1. Pre-heat the oven to 325 degrees F (180 degrees Celsius). In a medium mixing bowl, mix the peas, quinoa, and almonds. In a separate dish, mixed the coconut oil, almond butter, maple syrup, vanilla, cinnamon, and salt. Stir in the oats until they are uniformly distributed. On a parchment-lined baking sheet, bake for 17-20 minutes, or until golden. 2. In the meantime, prepare a skillet to medium-high heat. Pour the ghee in. In a mixing c of, mix the persimmons, vanilla bean seeds, maple syrup, cinnamon, and salt. Cook for 8-10 mins, stirring often, until the vegetables are softened. 3. To serve, top Greek yogurt with persimmons sautéed in butter and quinoa granola.

90. PB AND J OATMEAL READY IN: 5mins SERVES: 2

YIELD: 2 bowls of UNITS: US

INGREDIENTS 2 1⁄4 bowls of water 1 1⁄3 bowls of oats, uncooked (quick cooking or old fashioned) 1⁄4 bowl of peanut butter 1 -2 tbsp jelly (your choice of flavor) or 1 -2 tbsp preserves (your choice of flavor)

DIRECTIONS 1. BRING WATER TO A BOIL- Under A LARGE SAUCEPAN, THEN STIR IN ALL INGREDIENTS EXCEPT THE JELLY/PRESERVES. 2. Cook for 1 minute for fast oats or 4-5 minutes for old fashioned oats, stirring occasionally. 3. Swirl jelly or preserves into the oatmeal or dollop them on top.

91. GLOWING GREEN SMOOTHIE BOWL Servings: 5 Prep Time: 10 mins Total Time: 10 mins Calories: 350 kcal

Ingredients 5-10 frozen bananas 2.5 bowl of frozen mango 5 bowl of fresh spinach

splash of almond milk TOPPINGS 5 banana, sliced 1.25 bowl of blueberries 1.25 bowl of granola of choice 5 tsp chia seeds handful of cherries

Instructions In a high-powered blender, mix the ingredients for the smoothie. Drizzle in tiny amounts of almond milk when required to help in the cutting up of the ingredients. Finish with fruit and granola in a bowl until the consistency is smooth.

Notes Why not try kale instead of broccoli? Kale can be used as a spinach alternative or as an extra healthy green. Toppings of seeds and nuts - for extra texture and nutrition, include nuts (almonds, cashews, etc.), granola, and nutritious seeds like chia, hemp, or flax seed. Toppings - Raspberries, onions, blackberries, mangos, and other fruits may be used as toppings. Blueberries, cherries, and a banana were among the ingredients.

92. CARROT QUINOA MUFFINS PREP:15 mins COOK:25 mins TOTAL:45 mins

Ingredients 1 1/2 bowls of cooked, cooled quinoa (about 3/4 bowl of uncooked) 2 bowls of white whole wheat flour 2/3 bowl of packed dark brown sugar* 2 tsp ground cinnamon 1 tsp ground ginger 1 1/2 tsp baking powder 3/4 tsp kosher salt 1 large egg 1/2 bowl of low fat buttermilk, + 2 tbsp 1/4 bowl of plain non-fat Greek yogurt 3 tbsp canola oil or melted, cooled coconut oil 1 tsp pure vanilla extract 1 bowl of freshly grated carrots lightly pressed dry 1/2 bowl of mixed-ins: raisins, golden raisins, dried cranberries, chopped dried apricots, or other chopped dried fruit, toasted chopped

walnuts or pecans, raisins, golden raisins, dried cranberries, chopped dried apricots, or other chopped dried fruit (I love a mix of walnuts and golden raisins)

Instructions 1. If required, cook the quinoa. Make sure you don't overcook the food or use more water than enough. The quinoa grains should be flat and separate rather than mushy and clumped together. Pre-heat your stove to 350 degrees F when you're about to roast. Line a standard muffin tray with paper liners or a thin layer of cooking oil. 2. In a large mixing c of, mix the cooked quinoa, white whole wheat flour, brown sugar, cinnamon, ginger, baking powder, and salt. 3. In a small bowl or large mixing bowl, whisk together the egg, buttermilk, cream, oil, and vanilla. By side, stir the milk mixture into the quinoa mixture until it is well mixd. Lightly fold in the carrots and other desired ingredients. Divide the mixture between the muffin tins. 4. Bake for 25 - 28 mins, or until a toothpick inserted in the center of a muffin comes out clean. Allow to cool in the pot on a wire rack for five minutes. Remove the muffins from the pan and place them on a wire rack to cool fully. Serve with a dollop of peanut butter, apple butter, or a dab of salted butter, if desired.

Notes These muffins have a mild sweetness to them. Increase the brown sugar to 3/4 bowl of for a sweeter muffin.

93. FRIED EGG WITH BACON Serves:2-4 Prep:5 Min Cook:25 Min

Ingredients 6-8 slice bacon 4 large fresh eggs 4 slice bread of your choice Butter salt and pepper as need

How to Make FRIED EGGS and BACON Step-by-Step 1. In a large skillet, melt the butter up low-high heat and cook the bacon strips. Reduced the flame to medium as soon as the bacon begins to cook to avoid spattering or smoking. Cook slowly on one side until finished, then turn to the other side and cook slowly until desired crispness is reveryed. 2. Removed the bacon from the pan & place it on a paper towel-lined tray to keep it clean. Allow a few mins for the eggs to cool before heating them in the frying pan. 3. Crack an egg into a small mug, then slide it into the hot bacon grease in the skillet. Return the pan to a medium heat environment and keep the eggs cooking slowly. 4. When the bottoms of the eggs are finished, flip the pan over and finish frying the tops with a little hot bacon grease. After cutting the eggs with a spatula, raise them onto a tray.

5. and a piece of buttered toast Toss in any jam, preserves, honey, apple butter, or a cinnamon-sugar mixture (my personal favorite!).

94. RAINBOW BERRY SMOOTHIE BOWL Yield: 2 bowls Prep Time: 15 mins Total Time: 15 mins

Ingredients Smoothie base200 g (1 bowl of) frozen mixed berries 1 medium banana, peeled and roughly chopped 260 ml (1 bowl of + 2 tbsp) unsweetened almond milk, or other dairyfree milk of choice 1 tbsp chia seeds Rainbow toppings (small handful of the following:)Red fruit (Strawberries, Raspberries, Cherries, Watermelon, Red Grapes) Orange and yellow fruits (Oranges, Mango, Apricots, Papaya, Passionfruit, Peveryes, Banana, Pineapple) Green fruit (Grapes, Kiwi) Blue and purple fruits (Blueberries, Blackberries, Purple Grapes, Mulberries)

Extra toppings(optional) Any extra toppings such as; ground or whole seeds, chopped nuts, nut butter, shredded coconut, chocolate shavings, granola

Instructions 1. For the smoothie's basis 2. Mixd all of the ingredients in a mixer and blend until creamy. Fill a 3/4-full c of with the mixture. 3. Putting the toppings together-

4. Starting with the red fruits, arrange them in a curved horizontal line along the top half of the dish. 5. And, right behind that, there's a line of orange fruits. And there was purple, and then there was everything else. Prior to the appearance of a rainbow! 6. Attach additional toppings like shredded coconut, rice, or chopped nuts if desired. 7. Soon is the time to put it to good use!

95. CREAMY PORRIDGE WITH HONEY AND WALNUTS RECIPE Serves: 4 Cost: cheap Prep: 10 min Cooking: 7 min

Ingredients 200g Scottish porridge oats Pinch of salt 1.2l whole milk 4tbsp double cream (optional) 2 ripe pears

3tbsp clear honey 50g chopped walnuts Ground cinnamon to dust

Method 1. Mixd the oats, salt, and milk in a saucepan. Cook, stirring continuously, until the mixture reveryes a boil, then reduce to a low heat and cook, stirring often, for another 5 mins, or until the oats have thickened and become completely tender. Stir in the milk when using. 2. Meanwhile, cut the pears into small pieces after slicing and coreing them. 3. To serve, gently stir the pear slices into the porridge before spooning into hot cereal bowls. Until eating, drizzle with honey and walnuts. Serve immediately with a dusting of cinnamon. 4. Make Creamy Porridge with Honey and Walnuts: A Pro Tip 5. For a less fluffy porridge, use semi-skimmed or skimmed milk instead of whole milk and omit the fat. Try substituting grated apple or a big handful of fresh blueberries for the pear.

96. VEGAN BLUEBERRY MUFFINS Prep Time: 10 mins Cook Time: 20 mins Total Time: 30 mins Servings: 12 Calories: 160kcal

Ingredients 1 bowl of soy milk 1 tsp apple cider vinegar 2 bowls of all-purpose flour 2½ tsp baking powder ¼ tsp baking soda ½ tsp salt ½ bowl of + 2tbsp. granulated sugar ¼ bowl of + 2 tbsp. canola oil 1 tsp vanilla extract zest of 1 lemon 1½ – 2 bowls of fresh blueberries

Instructions 1. Pre-heat the oven to 375 degrees Fahrenheit (190 degrees Celsius). Set aside a muffin tray coated with nonstick cooking oil. 2. In a large dish, mix soy milk and apple cider vinegar. As you sit, the milk will curdle. 3. Mixd flour, baking powder, baking soda, & salt in a larger mixing c

of. The equation has been removed from the equation. In a separate dish, mix chocolate, canola oil, lemon zest, and vanilla extract. To mix the soy milk and vinegar, stir well. Stir in the dry ingredients until it is well mixd. It's crucial not to overmix; a few lumps are appropriate. Gently fold in the blueberries. 4. Fill muffin tins about a third of the way full with batter. Preheat oven to 350 degrees Fahrenheit and bake for 20–25 minutes, or until a knife inserted in the middle comes out clean. 5. Removed the muffins from the pan & set them aside to cool before removing them from the tray.

Notes Serving and Storage – Store extra muffins in an airtight container at room temperature for up to 5 days. To thaw, removed the muffins from the freezer and set them aside to thaw at room temperature for several hours.

97. ALKALINE BLUEBERRY SPELT PANCAKES Ingredients of Alkaline – Blueberry Spelt Pancakes Prepare 1 bowl of Spelt flour. Prepare 1/2 bowl of organic blueberries.

It’s 2 pinches of Sea salt. It’s 1 of cap full of vanilla extract. Prepare 1/4 bowl of organic Agave. You need of Grape seed oil. Prepare of Spring water.

You need of Note: The amount of water used will decide how thick or thin the pancake batter will be, as well as how big or small you want your pancakes to be).

Alkaline – Blueberry Spelt Pancakes instructions 1. Mix rice, sea salt, vanilla extract, and a tsp of grape seed oil in a mixing c of. 2. Lightly coat pan with grape roots oil over medium heat. 3. Swirl the blue berries into the mixture softly. Pour the batter into a frying pan & brown it on both sides.

98. CHIA COCONUT PUDDING prep time: 10 MINS cook time: 0 MINS total time: 10 MINS yield: 2 SERVINGS: 1X

Ingredients

1/4 bowl of chia seeds 2 tbsp shredded unsweetened coconut 1 and 1/4 bowl of light coconut milk 1 tsp vanilla extract 2 tbsp maple syrup

Instructions 1. 2. 3. 4.

Combined all of the ingredient in a mixing cups of. Allow to sit in the oven for 10 minutes, stirring every 2-3 minutes. To solidify, cover and refrigerate for 1-2 hours. Re-transfer to have a good time.

99. SAVORY BACON SWEET POTATO WAFFLES {PALEO, WHOLE30} Prep Time: 15 mins Cook Time: 25 mins Total Time: 40 mins Servings: 6

Ingredients 2 medium sweet potatoes peeled and shredded 5 slices No Sugar Hickory Smoked Bacon from Jones Dairy Farm 3 eggs 3/4 tsp sea salt 1/4 tsp black pepper 3/4 tsp garlic 3/4 tsp onion 3 scallions white and green parts separated

Waffle iron rubbed with rendered bacon fat or any cooking fat toppings: Fried eggs Thinly sliced scallions green parts Crushed red pepper Extra crumbled bacon

Instructions 1. To retransfer extra moisture from your shredded sweet potatoes, drain them on paper towels and pinch them. Mixd all of the ingredients in a big mixing tub. 2. Heat the oil in a large skillet over medium-high heat. Cooked the bacon until it is crisp, and drain it on paper towels before crumbling it. 3. In a mixing c of, mix the crumbled bacon, eggs, salt, pepper, garlic powder, and onion powder. Save the scallions' green parts for garnish. Break the white scallions into fine bits and toss them in as well. 4. To make a "batter," preheat your waffle iron and carefully mix the ingredients. Brush the waffle iron with rendered bacon fat or another cooking fat of your choosing. 5. Place the batter in the iron and heat it until it is fully hot. Using an 8” round waffle iron, I made three absolute waffles with my mixture. Depending on the size & style of your waffle iron, you will need to make smaller batches. 6. Close the waffle iron & cook until the bottom is crisp and both sides are a deep golden brown. When the waffles are frying, prepare the toppings (fried eggs and extra bacon). 7. Removing the waffle from the iron with care and repeating until much of the batter has been used up. This recipe should yield about 6 servings. 8. Top with fried eggs, pancakes, and something else you'd like. Have a

blast!

Recipe Notes *You should grind with a grater or in a food processor.

100. CHICKEN NUGGETS WITH YOGURT DIP Difficulty: Medium one hour and 20 mins 2 servings

Ingredients Needed for Chicken Nuggets With Yogurt Dip Marinating the meat: 1 tsp salt ½ tsp pepper 1 tsp turmeric 1 tsp paprika powder 10 ounces of chicken breast, cubed 1 garlic clove, crushed lemon juice For the breadcrumbs mix: 1 bowl of breadcrumbs 1 tsp cumin powder ½ tsp turmeric ½ tsp salt 1 tsp paprika powder For the egg wash: 2 eggs 2 tbsp of milk

For preparing the meat: vegetable oil For the yogurt dip: ½ bowl of yogurt 1 tbsp pickle, diced 1 tsp fresh dill, chopped salt lemon juice

How to Cook Chicken Nuggets With Yogurt Dip 1. Mix the salt, pepper, turmeric, and paprika powder in a mixing bowl. Mix the two. 2. In a larger mixing bowl, pour the mixture over the sliced meat, garlic, and lemon juice. Mix the two. 3. Cover the pot by plastic wrap and set it aside for 1 hour to marinate the chicken. 4. To render the breadcrumb mixture, in a separate bowl, mix the breadcrumbs, cumin powder, turmeric, cinnamon, and paprika powder. 5. To get the egg wash, whisk together the eggs and milk in a separate bowl. Meat preparation: 1. Coat the meat cubes in an egg bath, then breadcrumbs. 2. Warm the vegetable oil in a saucepan over medium heat, then cook the coated meat cubes until golden brown. Leaving them out of the equation. 3. To produce the yogurt sauce, whisk together the milk, pickles, fresh dill, rice, and lemon juice. 4. Serve the nuggets with the yogurt sauce. 5.

101. PINA COLADA MOSCOW MULE DRINK yield: 2

prep time: 5 MINS

Ingredients 4 oz coconut rum (Malibu) Juice from 1 lime 4 oz pina colada mix 1 can of ginger beer

Instructions 1. Whisk together the rum, lime juice, and pina colada mix in two copper mugs filled with ice. To every meal, add a splash of ginger beer. As a garnish, serve with lime wedges and pineapple wedges.

TABLE OF CONTENT INTRODUCTION RECIPES 01. Baked Eggs 02. Easy egg muffins 03. Avocado Toast with Egg 04. Broccoli Cheesy Bread 05. EASY MUSHROOM SPINACH EGG MUFFINS 06. Broccoli and Cheese Low Carb Keto Waffles 07. Avocado and Arugula Omelet 08. CHEESE WAFFLES 09. Tomato and basil omelette 10. Bell Pepper Egg Rings 11. BEEF LETTUCE WRAPS 12. Turkey Meatballs 13. Ground Chicken Burgers 14. GARLIC BUTTER SHRIMP WITH ASPARAGUS 15. ITALIAN SHRIMP PASTA 16. BLACKENED SALMON LETTUCE WRAPS WITH ORANGE SALSA 17. Scallops with Asparagus 18. BROCCOLI and SCALLOPS 19. Seared Scallops 20. Vegetable curry 21. Broccoli Taco Bowl 22. Lemon Chicken 23. Grilled Chicken Fajitas Platter 24. CREAMY HERB CHICKEN 25. HALIBUT ZUCCHINI SAUTE 26. BEST GROUND BEEF TACO FILLING 27. Creamy spinach and haddock fillets recipe 28. Mongolian Beef 29. Lowcountry Seafood Feast 30. VEGETABLE SOUP RECIPE 31. Chicken Soup 32. Spinach Stuffed Chicken Breasts 33. Turkey Soup 34. Turkey Cabbage Stew 35. Green Bean Soup 36. Vegetable Beef Soup 37. Spinach Beef Soup 38. Steak Soup 39. easy salmon soup 40. TOFU NOODLE SOUP 41. Berry Fruit Salad 42. Winter Citrus and Pomegranate Fruit Salad

43. CREAMY CUCUMBER SALAD 44. AVOCADO SALMON SALAD 45. High Protein Salad 46. Apple-Strawberry Spinach Salad 47. Spinach and tomato salad 48. Avocado Chicken Salad 49. Shrimp Salad 50. Chocolate Popsicles 51. Berry Mojito 52. Perfect Milkshake 53.Mint Chocolate Chip Cookies 54. MOCHA CAKE 55. Pumpkin Waffles 56. CHOCOLATE DONUTS 57. Homemade Chicken Nuggets 58. VANILLA FRAPPE 59. Scallop Salad 60. Smoothie Bowl 61. Easy Chia Pudding 62. Brownie Pudding 63. Maple Pancakes 64. Classic Peanut Butter Cookies 65. Tiramisu Milkshake 66. Traditional Brigadeiro (Brazilian Fudge Balls) 67. FUDGY CHOCOLATE BROWNIE COOKIES 68. Mini Chocolate Cake 69. Homemade Apple Cinnamon Waffles 70. Sweet Nutella Crepes Recipe 71. Crispy Chocolate Chip Cookies 72. Cinnamon Toast Crunch French Toast Sticks 73. Shamrock Shake 74. Peppermint Mocha Recipe 75. Homemade Pumpkin Spice Frappuccino 76. NO BAKE CHOCOLATE HAYSTACK COOKIES 77. Eggnog 78. MARSHMALLOW CEREAL TREATS 79. Chocolate Sandwich Cookies 80. Zucchini Pasta with Creamy Avocado Pesto 81. EASY TOMATO OMELETTE 82. FLUFFIEST BLUEBERRY PANCAKES 83. SPINACH and TOFU SCRAMBLE 84. BLUEBERRY COCONUT CHIA SEED PUDDING 85. CREAMED EGGS and SMOKED EEL WITH CHIVES 86. VEGAN TEMPEH HASH 87. BLUEBERRY CHIA PUDDING 88. POMEGRANATE LIME CHIA FRESCA 89. SAUTÉED VANILLA BEAN PERSIMMON YOGURT BOWLS WITH QUINOA 90. PB and J OATMEAL

91. GLOWING GREEN SMOOTHIE BOWL 92. CARROT QUINOA MUFFINS 93. FRIED EGG WITH BACON 94. RAINBOW BERRY SMOOTHIE BOWL 95. CREAMY PORRIDGE WITH HONEY and WALNUTS RECIPE 96. VEGAN BLUEBERRY MUFFINS 97. ALKALINE BLUEBERRY SPELT PANCAKES 98. CHIA COCONUT PUDDING 99. SAVORY BACON SWEET POTATO WAFFLES {PALEO, WHOLE30} 100. CHICKEN NUGGETS WITH YOGURT DIP 101. PINA COLADA MOSCOW MULE DRINK TABLE OF CONTENT CONCLUSION

CONCLUSION