Vegetable Curry

Vegetarian Potato Curry (GF)

Yield: 4 *
Cook Time: 25 mins
Total Time: 25 mins


2 cloves garlic, minced
1/2 large onion, chopped
1 can tomato puree

14 oz potatoes, chopped
1 can coconut milk, 14 oz
 1 can chickpeas drained
 1 zucchini quartered, and sliced about 1/2 ”
1 tbsp curry powder
1 tsp turmeric
 1 tsp cumin
 1/2 tsp ground coriander
 1/2 tsp cinnamon
 1/2 tsp cloves
 1/2 tsp nutmeg
 1 cup spinach
 1/2 cup green peas, fresh or thawed from frozen
 salt and pepper, to taste
rice, to serve
  • Add the garlic and onion to a non-stick saucepan and sauté for 2-3 minutes, until fragrant. Add a splash of water if it starts to stick to keep this recipe oil-free. Then, add the tomato paste and sauté for 1 minute more to coat.
  • Add the fresh tomatoes and press them down gently. Cook, stirring occasionally, for 2-3 minutes, until the tomatoes start to release their juices.
  • Add the potatoes, coconut milk, curry powder, turmeric and garam masala. Bring to a simmer, cover and cook on a low-medium heat, stirring occasionally, for around 15 minutes, or until the potatoes are fork-tender.
  • At the last minute, stir in the spinach and the green peas, cooking until the spinach has wilted. Season to taste with salt and pepper and serve over a bed of rice of your choice.

Creamy spring pea & asparagus with pasta shells, shaved parmesan & prosciutto crumbles

6 oz dry pasta
2 oz prosciutto julienne or dice 
1/2 c fresh or frozen peas 
1 c asparagus cut into 1″ pieces
creamy pasta sauce
shaved parm
Pasta Sauce:
6 oz dry pasta
2 tbsp butter
2-3 tsp dry mint
2-3 tsp italian seasoning
2-3 tsp garlic powder
1 tsp black pepper
salt to taste
1 tb lemon juice
Add 2 tbsp butter to a medium saucepan stir until melted. Add 4 cups of milk and add all seasonings to milk stirring occasionally and bring to a slight simmer. Take equal parts cornstarch and water and make a slurry and add to simmering sauce, stirring for 1 minute. Turn heat off and add lemon juice.
Bring 4-6 quarts of water to a rolling boil, add a generous pinch of salt. Add pasta to the boiling water, stir gently and return to a boil. For “al dente pasta, boil uncovered, stirring occasionally for 8 minutes. For a more tender pasta, boil and add an additional minute. Remove from heat & drain well.
In a small saucepan add prosciutto on medium heat, cook the prosciutto slices for 1–2 minutes on each side, or until crisp. Set aside on a paper towel. Save grease in the pan.
In the same pan with grease add asparagus & peas and cook until asparagus becomes tender. Then add pasta sauce and turn heat to low/medium. Stir occasionally until the sauce is hot.
Add hot pasta to bowl, pour sauce with peas & asparagus over pasta, sprinkle with crispy prosciutto and enjoy!

Greek Bowl

Beef Chuck

4-5 lb beef chuck

Greek Seasoning (save some for the roasted vegetables)

1 Tbsp fresh garlic

¼ tsp thyme

¼ tsp oregano

¼ tsp pepper

¼ tsp dry mint

4 tb lemon juice

2 tsp onion powder

2 tsp coriander

1 tsp turmeric powder

4 tb Red wine vin 

4 tb Evoo


Place beef in a roasting pan rub with olive oil & red wine vinegar. Then cover with greek seasoning and coat the beef. Pour water in the pan, to cover up half the beef. Cover with parchment paper & foil. Cook on 300 F for 



1 c quinoa

1 ¾ water or stock

1-2 tsp salt

Bring 1 ¾ cups of water and 1 c quinoa to a boil. Turn to medium low heat and cover. Simmer for 15 minutes. Remove from heat and fluff with a fork.


Feta Tzatziki Sauce

½ english cucumber ~ grated and drained

8 oz greek yogurt

2-3 tsp minced Garlic

1 tsp Salt

1 Lemon zest & the juice

1 tbsp fresh Dill

Add drained cucumber to a bowl along with all the other ingredients and stir until combined. Taste and add extra salt, garlic etc, if necessary.


Roasted Veg (can use any vegetables)


Greek seasoning w/smoked paprika


2 Large Redskin potatoes quartered and chopped

1 carrot quartered and chopped 

1 yellow squash quartered and chopped (season with oil and greek seasoning)


Mix redskins and carrot together sprinkle evoo and seasoning. Roast in oven on 350 F for 12 minutes. Remove from oven. Add squash to mix. Place in oven for another 12-15 minutes. 


Greek seasoning w/smoked paprika


Teriyaki Shredded Pork & Vegetable Bowl

Serves 2-4 people


Pork Butt:

2 Lb pork shoulder
1/4 c rice wine vinegar
1-2 Tb salt
2 tsp black pepper
2 tsp ground garlic
2 tsp onion powder
Place pork in the slow cooker, add seasonings and rice wine vinegar. Then add water or stock to cover pork. Cover with lid. and cook on low for 8 hours or until it reaches an internal temperature of 190 F or falling apart with a fork. Remove from the slow cooker and place on a cutting board, let rest for 20 minutes before shredding with a fork.
Teriyaki Sauce and Pickled Shredded Carrots
1 c gluten free soy sauce or tamari
1 c water
1/4 c rice wine vinegar
1/2 c brown sugar
1-2 Tb ground ginger
1-2 Tb fresh minced garlic
* add red pepper flakes for a kick
1 1/2 Tb cornstarch
1 1/2 Tb water
In a small/medium saucepan, combine all ingredients and whisk to combine. In a small bowl whisk together cornstarch and water. Add slurry into teriyaki sauce and stir. Stir cooking over medium heat until mixture comes to a boil about 1-2 minutes or until sauce has thickened. Remove from heat.
Pickled Shredded Carrots:
1/2 – 1 c shredded carrots (2 whole carrots)
1 Tb whole coriander seeds or 1 tsp ground coriander
2 Tb rice wine vinegar
1 Tb lemon juice
1 Tb sugar
1/4 tsp salt
Combine ingredients except carrots into a small to medium saucepan and stir. Bring to a light simmer and all the sugar has dissolved. Remove from heat and add shredded carrots. Allow mixture to sit on the countertop for 60 minutes. Add shredded carrots to teriyaki sauce w/ liquid.
Brown Rice: 
1-2 c brown rice
(Follow directions according to the package.)
Veggie Mix: Veg of choice
1 crown of broccoli broken down in bite size pieces
1 pint mushrooms cut in 1/2
1/2 small red onion julienne
1 zucchini quartered and sliced in half moons

Tuscan Chicken Pasta

yield 4 servings
12 oz dried penne or pasta of choice
1 Tb oil
3-4 chicken breast (about 1 1/4 Lb)
kosher salt
fresh ground black pepper
1 pint of cherry tomatoes cut in half
1-2 handfuls of fresh spinach
1 lemon zested
Seasoning blend:
2 Tb dried parsley
2 Tb garlic powder
2 Tb onion powder
2 Tb sweet paprika
2 tsp red pepper flake
1 Tb dried thyme
8 oz cream cheese
1 c chicken stock
8 oz grated parmesan cheese
1/8-1/4 c chopped fresh basil
2 Tb of seasoning blend or add to taste
In a large pot of salted boiling water, cook pasta according to package directions until al dente. Drain reserving 1 cup of pasta water.
In a medium- large saucepan add the cream cheese and let it begin to melt, add 1 cup of reserved pasta sauce and 1 cup of chicken stock and stir, then add the rest of the ingredients, cooking on low-medium high heat, occasionally stirring.
in a large skillet over medium-high heat, heat oil. Season chicken with salt & pepper and cook until golden brown and no longer pink inside, about 8 minutes per side. Let rest 10 minutes, then thinly slice. Add chicken back to large skillet add cooked pasta and pasta sauce to pan, cook for 10-15 minutes until nice and hot.

Baked Eggplant Parmesan House-made Marinara Toasted Orzo & Mixed Greens Salad with House Dressing


1 large eggplant cut in 1/2 length wise (scoop out insides & save)

3 Tbsp olive oil

salt and freshly ground pepper

1-2 tsp red pepper flakes

1 Tbsp italian seasoning

2 tsp sweet paprika 

1 tsp dried oregano

1 small onion, diced

3 garlic cloves, minced

**can add ground meat of choice in this stage.


Parmesan Parsley Bread Crumbs

1/8 c breadcrumbs

1/8 c grated parmesan

1 Tbsp dried parsley

1 log of fresh mozzarella sliced



  • Preheat the oven to 350 degrees F.
  • Cut the eggplant in half length and scoop out the center (set aside), leaving enough meat inside the skin so that it holds its shape when baked. Chop up the eggplant you scooped out of the center.
  • In a large saute pan add 3 Tbsp oil, add onions, eggplant and garlic to pan and stir. (can add ground meat of choice.) Cook until eggplant is tender and slightly translucent. Then add can of diced tomatoes and seasonings to pan. Add salt and pepper to taste. Cook for 15 minutes and occasionally stir.
  • Fill each eggplant with filling, top with fresh mozzarella and parmesan bread crumb. Bake in oven on 350 for 50 minutes. 

Seasoned Pork Medallions with Creamy Dijon Sauce, Mushrooms & Onions, and Roasted Sweet Potato Coins

Creamy Dijon Sauce Ingredients:

2 tsp garlic powder
2 tsp onion powder
1 c buttermilk or heavy cream
1 c chicken stock
3 Tb dijon mustard
salt & pepper to taste
1 tsp cayenne

2 Tb butter
1/8 c fresh chopped parsley
1 Tb fresh rosemary

Cooking Instructions:

Preheat the oven to 400 degrees
1. Slice pork into 6 -1/4″- 1/2″ slices
2. Combine first five ingredients for sauce in a bowl, stir until combined
3. Divide mix: add half the mix to a small saucepan set aside, with the remaining dijon mix add sliced pork to the bowl and marinate for 30 minutes
4. To make sauce, add 2 Tb butter and fresh herbs to the dijon mix in a saucepan and cook on low heat until hot. *for a thicker sauce add cornstarch slurry to sauce
5. While pork is marinating, wash and cut button mushrooms in half, dice 1 small yellow onion and cut 2 sweet potatoes into coins 1/4″-1/2″ thick
6. Lay parchment on a baking sheet, toss sweet potatoes in desired oil, about 1-2 Tb, season with salt & pepper, place potatoes in the center of the oven
7. When potatoes are nicely browned (15-20 minutes) remove from the oven & flip them over to the other side. Continue Roasting for another 10-15 minutes, browned & tender in the center
8. While the potatoes are baking sauté onions & mushrooms in a medium saucepan, medium to high heat for a nice browned sear. Set aside in a separate dish
9. In the same saucepan you sautéd mushrooms and onions. On medium high heat add marinated pork loin 2-3 at a time, searing on both sides for a golden brown 10-12 minutes, transfer to a baking sheet and cover with foil, sear the remaining pork and add mushrooms & onions back to the pan.

Platter pork slices and top with mushrooms and onions, drizzle with creamy dijon sauce, served with a side of sweet potatoes. Enjoy!

Smoked Cauliflower & Greens Tacos with a side of Cilantro Bean Salad

In Your Meal Kit:

  • Cilantro Lime Beans
  • Cauliflower
  • Kale
  • Tortillas
  • Chipotle Red Pepper Sauce

Preparing Your Meal:

Preheat oven to 450 F
In a medium saucepan add 1/8-1/4 cup of water then add cilantro lime beans on medium low heat stirring occasionally.
Toss cauliflower in 2-3 teaspoons of your favorite oil and add seasoning blend. Pour on to a sheet pan with parchment paper. Roast for 10-16 minutes until golden brown.
While cauliflower is roasting, in a medium high sided saucepan over medium heat add 1 tablespoon of oil (can add 2-3 teaspoons of fresh garlic) add a handful of kale to oil at a time, stirring after each addition so that it starts to wilt, until all kale is added. Stir in salt and pepper. Cover and cook, stirring occasionally, until kale is just tender, about 5 minutes.
Heat tortillas in the microwave or cover with foil and pop in the oven for 5 minutes.
Platter hot tortillas on plate, add seasoned cauliflower, top with sautéd kale and drizzle with chipotle red pepper sauce. Serve with hot beans on the side.

Chicken Caprese & Kale Caesar Salad

In Your Meal Kit:

  • Chicken Breasts
  • Fresh Tomato
  • Mozzarella Slices
  • Pesto Sauce
  • Kale
  • Parmesan
  • Caesar Dressing

Preparing Your Meal:

Depending on the thickness of your chicken breasts, roasting chicken at 450°F should require a cooking time of about 15-18 minutes. Cooking at high heat quickly develops a nice crispier “crust” on the outside of the breasts, which also helps to lock in those juices and keep the oven roasted chicken perfectly tender on the inside. Want to reach an internal temperature of 165.

Loosely tent a sheet of aluminum foil over the pan to keep the heat in while the chicken rests.  And then after 5-10 minutes, you can finally serve and enjoy your perfectly-cooked chicken breasts.

Top Chicken Breast with fresh tomato and mozzarella slices then drizzle with pesto sauce. (Optional: Put back in oven to heat tomatoes and mozzarella.)

Kale Caesar Salad: top with grated parmesan and Caesar dressing and enjoy.

Spaghetti Squash with Turkey Bolognese

In Your Meal Kit:

  • Spaghetti Squash
  • Bolognese Sauce
  • Garlic Butter
  • Broccoli
  • Parmesan

Preparing Your Meal:

In a 4 quart saucepan add 1/8-1/4 cup of water to the pan with bolognese sauce and stir constantly.
Take the lid off garlic butter & microwave in 15 second intervals until melted, then set aside.
In a separate saucepan over low/medium heat add a 1/4 cup of water to the pan then add spaghetti squash, stir constantly. Once spaghetti squash is hot, place in a serving bowl, cover with foil to keep hot.
 In the same saucepan turn up to high heat add broccoli and 1/4 cup of water to the saucepan, then slowly add lemon garlic butter.
Once bolognese is hot, unwrap spaghetti squash add hot bolognese sauce then scatter broccoli around the bowl and top with parmesan.