We eat a lot of stir fry in our house - it's hard not to love the simple staple because it's such an easy option and there are so many different ways you can build a healthy meal around it. 
These soft tacos are loaded with stir fry veggies and you can get even more vitamin and mineral content by topping it off with fresh greens & vegetables of your choice (spinach & tomatoes in this case). Eat with a bowl of slow cooked beans on the side and you've built yourself a very tasty, filling, and nutritious lunch or dinner. 
Actually, a meal like this even makes a great breakfast with some slight variations. Recently we went to Austin to visit family and I was very pleased to find that they are happy to roll up all kinds of different delicious foods in tortillas for pretty much every meal, if you like - we ate "breakfast burritos", "lunch burritos" and "dinner burritos" for several days in a row and I am not complaining. I was in my element! 
The best part about a meal like this is that you can adjust the ingredients to fit even the pickiest of eaters. A lot of times, when we are cooking for a big group of friends/family, we will end up making a "build your own" burrito set up. It's as easy as preparing a handful of fresh & cooked veggies, meat, and a few fresh toppings. Then you let everyone self serve & build their own burrito, taco, or salad. It's not any more work than building one giant dish or meal for everyone, and as a bonus, each person gets exactly what they want on their plate. It also makes for delicious leftovers that lend themselves to a wide variety of other meals. It's great because you can cater to gluten free, dairy free, vegan/vegetarian/omnivore needs in one preparation.
Below I've provided a very loose "recipe" of sorts that tells you how we made what you see in the image above, but also how to tweak the recipe so that you can put an entirely different spin on it - so it never grows boring - or, to meet your dietary preferences (vegan, omnivore, dairy free or not, etc). 
Ingredients

• Stir fry veggies: For the soft taco in the picture above, we have used potatoes, mushrooms, carrots, corn. The options here are literally limitless; basically, pick out 3-5 of your favorite veggies, and cook in a small amount of cooking oil (olive oil, avocado oil, etc) on low-medium heat until desired consistency 
• Spices: Here we have used garlic, cumin, salt and pepper, but again, the options are limitless
• Whole grain tortilla/wrap - look for simple, minimally processed options
• Slow cooker beans - Pinto, black, kidney, garbanzo, navy - we love them all. You can also use canned beans but we highly recommend investing in a slow cooker (they're super cheap) because in the long run it saves you a lot of money & you are able to control the sodium content and ingredients in the beans.
• Fresh toppings: here we have used tomatoes, spinach and a scoop of plain, full fat Greek yogurt in place of sour cream. Again, the options are limitless. Guacamole, avocado, cilantro, onions, jalapeños, mango salsa, a sprinkle of your favorite cheese - just a few options that all taste great.

Extra/Alternative/Suggested ingredients and toppings

• Meat - bump up the protein and calorie content by adding a serving of your favorite meat
• Eggs - another way to bump up the protein content, scrambled eggs are a delicious addition
• Avocado or guacamole - the ONLY reason there isn't avocado on the plate above is because we were out of them that day! Avocado are our favorite. 
• Salsa or hot sauce - just check the ingredients list; go for one that has as simple ingredients and no/as few fillers as possible
• Cheese - there are many different types of cheeses that taste great on a dish like this, though technically it's so flavorful, you wont even miss it if you decide to go without.

Have you ever tried the "build your own" plate idea we mentioned above? It works really well for feeding large groups, it's a healthy, flavorful and delicious way to keep everyone happy. 
Let us know what you think about this recipe and what you might like to see next!

Harvest bowl are the ultimate celebration of produce in seasons. No matter if it is summer, spring, fall or winter, Nature offers a variety of colorful and vibrant veggies to delight our tastebuds and nourish our bodies.
It is curious how intelligent seasonal eating is when it comes to the nutritional need of our bodies. Each season provides us with the types of fruits and veggies that we are most in need of. During the darker days we are abundant in hearty beans and roots which gives us energy for a prolonged amount of time and keep us warm and energized. On the other hand spring is all about the greens that detoxify the body and bring more vitality whereas summer is loaded with juicy fruit to keep us moving throughout the long sunny hours of the day. 
This harvest bowl is a beautiful example of this transitional period between winter and spring. We still enjoy earthy and juicy beet, but combine it with cleansing and nutrient-dense greens for optimum energy and nutrition.
Check out some of our other recipes: 

• Healthy packed lunch idea - Quick & easy to-go lunch  
• Nutrition Powerhouse Beet Veggie Burger
• Easy Homemade Mushroom Mozzarella Pizza

This recipe is so easy you can make it on the go, pack it for lunch or take it out on a weekend picnic. Do not forget to customize it depending on the season (and your fridge leftovers) so that you get a variety of nutrients and enjoy a new flavor each time!
Type: Vegan, vegetarian
Prep Time: 1 h
Cook time: 15 min
Serves: 2 
Ingredients:
2-3 cups mixed leafy greens
1 cup dried or 2 cups cooked chickpeas
1 avocado
1 medium beetroot (cooked; boiled)
1 red bell pepper
1 green bell pepper
1 carrot
1 handful of pomegranate seeds
2 tbsp smoked red pepper
salt, black pepper
2 tbsp coconut oil or ghee
Dressing:
4 tbsp olive oil
3 tbsp tahini
2 tbsp balsamic vinegar
juice of 1 lemon
4 tbsp water
salt, pepper
Recipe:
1. Rinse and soak chickpeas the night before if you are using dried beans.
2. On the next day rinse the chickpeas well and transfer to a pan with 1.5 l filtered water.
3. Bring to a boil and cook for 30-40 minutes until the chickpeas are soft and tender.
4. Remove from heat, season with salt and let soak in the liquid for 15 minutes.
5. Rinse all vegetables well. Slice beets, bell peppers and carrot on a mandolin or with a peeler.
6. In a skillet heat some coconut oil or ghee. Add the smoked pepper and stir just until fragrant.
7. Add the chickpeas and cook for 2-3 minutes, stirring vigorously to cover the chickpeas. Season with salt and pepper.
8. In a big bowl add leafy greens and sliced veggies. Toss to combine.
9. Add the chickpeas and decorate with avocado slices and pomegranate seeds.
10. Mix all ingredients for the dressing and stir well. 
Season the salad and enjoy rightaway!
Note: You can freely sub chickpeas for quinoa or beans. Just do not forget to soak them in advance so that they cook and digest more easily. The same goes for any of the veggies; if you don't like any that we've used, feel free to sub out for your favorites. If you prefer, you can also top with an egg or meat.

Stews, chilis, soups or even healthy pasta – I love preparing hearty, warming dishes loaded with nutrients, especially when the slow cooker is included. This kitchen gadget is the ultimate time-savior, helping you maintain a healthy diet without wasting time with long cooking steps. While some of the vitamins are lost within the cooking process, the minerals, protein and fiber remain intact. Just make sure you serve your stew next to a salad to ensure your body gets fresh enzymes and vitamins too. And there's nothing as comforting as a bowl of home-made stew, wonderfully flavored and packed with nutrients to keep your body in great shape!
I always combine different classes of foods to get the maximum health benefits from my stew – chickpeas, tofu, beans, peas or lentils, to add plenty protein and fiber to the dish, and lots, I mean, lots of vegetables for a rich mineral intake. There isn't a specific recipe for creating the perfect stew – just make sure you add plenty of ingredients to nourish your body with a wide variety of nutrients.
Quick tip: start your slow cooker stew & then fit in a 30 minute workout video while it cooks!
The best vegetables that goes well with slow cooker stews are the root vegetables, especially sweet potatoes, carrots or potatoes. Their starch creates a probiotic nourishment for your microbiome, resulting in increased vitamin absorption and a great boost for the immune system. Cruciferous vegetables, such as broccoli or brussels sprouts enrich the nutritional values of your stew with essential minerals magnesium and potassium, and also with fiber, both soluble and insoluble. Your digestion is improved, the health of your colon cells is protected, and it's easier for your body to eliminate the toxins, old estrogen and cholesterol, preventing them from leaking back into your blood stream. 
The secret to creating a tasty slow cooking stew is adding enough garlic, onion and aromatic herbs to create a wonderfully flavored thick broth that keeps all the ingredients together. I add aromatic herbs with the rest of the ingredients and let them infuse the vegetables with their flavor, and also sprinkle freshly chopped ones when serving the stew, for a nice styling and refreshing taste. Basil, sage, parsley or mint work just perfect!
Related: this roasted sweet potato, cauliflower and barley salad recipe is a must try
If you want to enrich your stew with green leafy vegetables, I recommend adding them when the cooking process is finished, because cooking destroys some of their detoxifying nutrients, especially vitamins, and they will lose color and health properties. Spinach, kale or chard, they make a delicious and healthy addition to your stew, and give it an alluring, vibrant color dash.
Type: Vegan (can easily be made omnivore by adding 1-2 servings of your favorite meat)
Serves: 2
Ingredients
2 cups peas
1 carrot, diced
1 red bell pepper, diced
1/2 cup brussels sprouts
1/2 cup broccoli florets
1 cup fresh spinach leaves
1 tbsp extra virgin olive oil
1 medium yellow onion, finely diced
3 garlic cloves, crushed
2 sage leaves, chopped plus extra for garnishing
3-4 mint leaves, plus extra for garnishing
1 tsp turmeric powder
3-4 black peppercorns, crushed
1 cup diced tomatoes (canned)
1 tbsp apple cider vinegar
2 tsp pure maple syrup
2 cups low sodium vegetable broth 
Fresh lemon juice, to serve
Method

• Heat the olive oil into a cast iron skillet, add the onion, garlic, bell pepper, peas and carrot, and cook for five minutes over medium heat, stirring frequently.
• Add the turmeric and black pepper, and stir to incorporate.
• Transfer the mixture into the slow cooker, add the beans, tomatoes, sage, mint and vegetable broth, vinegar and maple syrup, mix well, cover.
• Cook on high for 3 hours.
• Add the spinach leaves and mix to to incorporate.
• Serve warm, garnished with fresh herbs and drizzled with fresh lemon juice.

We eat a lot of stir fry in our house because it's so quick and easy, and the best part is that you can really just make do with whatever vegetables you happen to have in your fridge. The other big plus is that you can use whatever spices you like (in abundance) in order to constantly change things up and keep your taste buds from getting bored - which should really not be underestimated in terms of actually being able to enjoy and adhere to a healthy diet long term.
Keep it simple
Whether or not you have the exact veggies or spices below doesn't matter. All you really need is a skillet or pan and some olive oil; you can add any veggies or different spices that you like. Keep the ingredients simple with just vegetables, add minimal salt, and you really can't go wrong. Broccoli, carrots, cabbage, zucchini, yams or sweet potatoes, spinach, kale, celery, etc, all taste great.
Add as much spice as you like
A lot of times when a person starts eating clean, they feel like all of the food tastes so bland. That's a two part problem, and the first issue is that when you're used to foods that have a ton of additives, preservatives, and fake flavors, your taste buds basically need to go through a detox of sorts (or at least a readjustment period), which can take anywhere from a couple of days to a couple of weeks; be patient, outlast those initial cravings and you'll never look back. Believe it or not, you'll actually start craving clean food. The second issue is typically that someone new to clean eating goes too light on spices when they're preparing their meals. Go crazy with the spices- add as much as you like and you will be adding either zero or minimal calories, and many of them even have health benefits. Other spices that go well with this easy dish are cayenne pepper, garlic, ginger, paprika, curry, turmeric, sage, basil, Italian, just to name a few. Need more examples? Get a very hands-on guide for eating clean with Fitness Blender Meal Plans.
Tips on outlasting cravings for processed foods

• Drink lots of water
• Get active; physical activity is a good reminder of why you want to feel healthy, energetic, and strong
• Eat as many fruit and vegetables as you want; eating healthy doesn't mean feeling hungry
• Realize that there may be a period of time where your body has to adjust; know that it wont last
• Gradually reduce the amount of salt that you use in your diet; you will need less and less for flavoring as you adjust to eating clean
• Check your mindset; you're not on a diet, and your eating habits should not feel restrictive.
• Focus on all of the things that you can eat, rather than on the foods you're trying to eat less of

Here's what you'll need for a veggie stir fry like this one:
- 1 onion
- 6 large mushrooms
- 1 bell pepper or 6 mini peppers
- 1 tomato or 6 cherry tomatoes
- 1/2 to 1 Tbsp olive oil
- roughly 1/2 Tbsp cumin, 1/2 tsp paprika
- 1-2 garlic cloves
- salt & pepper to taste
How to:
Chop up all veggies into bite sized pieces. Heat up your olive oil on low-medium heat; toss in all of your veggies, season, and cook until onions are transparent (or until it reaches desired consistency).
What should I eat this with?
I made the stir-fry above for breakfast. I cooked a very large batch of quinoa (I will store the rest in the fridge for quick, easy meals later in the day and week), mixed it in with my sauteed vegetables, and topped it with avocado. If you don't like quinoa, black or wild rice, couscous, beans, etc, are all great options as well.
The allotments above serves 2-4 people but you can easily double or triple the recipe so that you can have convenient leftovers for later.

Burritos! Who doesn’t love them? Recipes like this are a staple in our house & they pretty much never get old.
They are rich, flavorful, sometimes spicy and always combine your favorite ingredients in one whole meal.
This recipe is ideal for a family or friends gathering as it offers a variety of ingredients that anyone can choose from - great for picky eaters or people who like or need to stick to certain dietary preferences. It is also a great way to add in more colors to your diet without even making an effort.
Looking for lunch ideas that are easy to make & easy to pack? Try these easy Sweet Potato Avocado Wraps
For the ones that are limiting their refined carb intake, this is a great option as it omits the wraps and focuses on whole hearty foods that are rich in fiber, vitamins and minerals, and who doesn’t need those?
The cheddar adds an additional flavor and topped with the sour cream it provides a balanced and nutrient-dense meal that can fuel you for hours! If you prefer a dairy free dish, simply leave it off or substitute with a minimally processed dairy free alternative.
It is so easy to assemble and put together that you can have it pre-made in the fridge in a lunch box and just grab it when you are on the go.
Type: Vegetarian, Lunch, Supper (add your favorite meat to make it omnivore)
Prep time: 30 min
Cook time: 1 h
Serves: 3 people
Ingredients:
1 cup basmati rice (or black, wild, white, etc)
½ cup black beans (you can always used canned if you don’t have any slow cooked beans on hand)
1 onion
1 red bell pepper
50 gr mushrooms
5 cherry tomatoes
½ lettuce
½ avocado
100 gr cheddar cheese
1 tsp coriander powder
1 tsp cumin powder
salt, pepper
olive oil
For the cream sauce:
1 cup sour cream (we often use plain yogurt instead; either will do)
2 sprigs of fresh cilantro
salt, pepper
Optional tortilla chips for garnishing
Recipe:
(Skip to step 7 if you are using canned beans or already have beans made)
1. Soak the beans for at least 12 hours.
2. Rinse them well from the soaking water and put them in a small saucepan.
3. Fill up with filtered water and bring to a bowl.
4. When boiling, discard the first water and refill with fresh one.
5. Cook for 30 more minutes until the beans are soft and tender but not mushy.
6. Remove from the heat, season generously with salt and let soak in the salty water to season.
7. Put the rice with 2 cups water and a pinch of salt and cook for 10 min with the lid on.
8. Remove from the heat and let steam for 2 more minutes. Open the lid and stir gently to let the steam out.
9. Rinse all the vegetables well.
10. Cut the lettuce, cherry tomatoes and slice the avocado on a cutting board.
11. Cut the onion in small pieces. Cut pepper and mushrooms roughly.
12. In a frying pan sauce the onion in olive oil. Add the peppers and mushrooms and stir.
13. Season with salt, pepper, coriander and cumin and cook for 5 more minutes. Set aside.
14. To assemble the bowl lay the cooked rice at the bottom of a big serving dish.
15. Arrange the cooked beans, stir-fried veggies, lettuce, tomatoes and avocado slices.
16. Sprinkle the grated cheddar cheese evenly on top.
17. For the cream stir the sour cream with the seasonings and scoop it into the center of the bowl.
18. Garnish with some tortilla chips on the side.
Notes: You can definitely diversify this recipe with whatever you have in the fridge. If you are aiming at more protein intake, add some chopped chicken breast to your bowl for extra nutrition
Another great recipe to try: Easy Homemade Mushroom Mozzarella Pizza

One of our favorite ways to get heaps of vegetables into a meal without putting too much thought into it is through fried rice dishes – well, pseudo-fried rice, in which the rice is cooked and stirred in with all of the other ingredients just before serving, rather than frying it in oil. We also like to use brown, black or wild rice to ensure we reap the benefits that whole grains bring to the table. If you use good produce, fresh herbs and a bit of chili sauce, you’ll find this recipe packs as much flavor as the traditional dish, but without the unnecessary calories and added fat.
Other sneaky ways to add in vegetables: stir fry, soups, harvest bowls & burritos & burrito bowls
The other great thing about this recipe is the speed in which it’s ready. This is an exciting, comforting and healthy meal that you can realistically prepare from start to finish after a day’s work. Moreover, the recipe can be adapted to what you have on hand or what’s in season at your local market. Mushrooms don’t look good? Try some small cubes of eggplant or little cauliflower florets. As with most recipes, the use of real, quality ingredients will result in something delicious.  
To balance out the savory elements of soy sauce, sesame oil and umami-packed vegetables, this recipe incorporates sweet chunks of pineapple, which are slightly acidic, but become caramelized and sugary once they hit some heat.
The key to a good fried rice is cooking the dish quickly – a burst of high heat gives the veggies a deep smoky flavor. Any more than that and they’ll become limp, soggy and pale in color. For this reason, it’s very important that you let all of your ingredients dry after washing so they don’t steam. 
The added benefit of this flash cooking technique is that it keeps the vegetables fairly intact in their natural form; in fact, you are barely cooking them at all. This way, they retain many more nutrients and fiber than they would if you steamed, stewed or roasted them. 
1/2 cup frozen peas
1 cup brown rice 
2 eggs 
1/2 onion, chopped
1 cup chopped mushrooms
1 cup fresh cubed pineapple 
2 scallions (white and pale green parts only), chopped 
1 tablespoon sesame oil 
Soy sauce, to serve
Cilantro, to serve 
Bring a medium-sized stockpot of water to boil; add peas and cook until just tender, about 5 minutes; drain and transfer to a large mixing bowl. In same pot, cook brown rice according to package instructions. Transfer to bowl with peas and set side. 
In a small bowl, whisk soy sauce and 1 tablespoon sesame oil to combine. 
In another bowl, beat eggs until smooth. Heat a non-stick skillet over medium heat, add eggs, and cook, stirring occasionally until eggs scramble. Transfer to the bowl with rice and peas and cover with foil.
In same frying pan over very high heat, add remaining tablespoon of sesame oil. Once oil begins to shimmer, add onion, mushroom and pineapple in an even layer, allowing vegetables to char, stirring occasionally, 3-5 minutes. Pour vegetables into bowl with rice. Serve immediately with cilantro and a side of soy sauce. 
Serves 4

It's always so much tastier and healthier - and cheaper - to make your own lunch by putting together all your favorite clean ingredients. But we often forget about it, or maybe it looks too hard to plan in advance or we never have all the right ingredients at hand. This is one area where a little thinking ahead can save you a great deal of money and also end up benefiting your health.

This recipe can be of service for you if you would like to bring your lunch box to the next level. It combines some basic everyday ingredients that match beautifully and taste delicious.

What’s important for you to know are the basics. These are greens, veggies, protein and fat. This principle is very easy to follow when you prepare your box to-go. Which means that you must strive to have greens and some veggies every day (which is a pretty healthy habit after all). Then you just need to choose your protein and fat source. For protein you can choose chicken slices from yesterday, some salmon, egg or some piece of cheese. You can also combine the protein with fat and use half an avocado as an add-in. Here we use quinoa and egg which are both great source of protein, one animal and the other – plant-based.

Quinoa also adds up on the fiber which is great for your gut. Feel free to use beans or lentils in place of the egg or in addition to the ingredients listed, to make for an even heartier dish. As for the veggies – they add more flavors, vitamins and minerals that you can switch according to seasons and what's immediately available in the fridge. When you have taken care of the protein portion have a look at the fat content. If you already have and egg or an avocado just drizzle with some olive oil. If you need more energy during the day you can add more fat and use nuts, seeds and even tahini in your dressing. It all depends on your taste and the energy level you need during the day!

Type: Lunch, Vegetarian
Prep time: 10 min
Cook time: 15 min
Serves: 1

Ingredients:
2 cups mixed leafy green salad (arugula, spinach, lettuce, beet greens, etc)
1 cup dried quinoa
1 egg
½ sweet potato
50 g mushrooms
salt, pepper, olive oil
juice of ½ lemon
sesame seeds for sprinkling

Recipe:
1. Cook quinoa as directed (we recommend cooking a large batch that can be used in a number of other to-go lunches)

2. Rinse the sweet potato and mushrooms. Chop into large chunks and transfer into a baking tray lined with parchment paper.

3. Season with salt and pepper and toss to cover. Roast for 15-20 min in a preheated oven at 200°C

4. Fry an egg according to your liking and set aside.

5. To assemble the meal place greens at the bottom of a lunch box.

6. Add the roasted vegetables and the quinoa. Top with the egg.

7. Season with olive oil, freshly squeezed lemon juice and sprinkle with some sesame seeds.
​
Note: You can also prep and roast your veggies the night before so that you can assemble the salad faster in the morning.

​A smoothie is a thick beverage made from blended raw fruit or vegetables with other ingredients such as water, ice, dairy products or sweeteners.

Cinnamon Rolls (Buns) Recipe!  Learn how to make the Best Cinnamon Rolls From Scratch with my Easy to follow Step-By-Step Recipe and Video!  These bakery style Cinnamon Rolls (Buns) are sweet, tender, big, rich and filled with cinnamon sugar and butter, then topped with cream cheese frosting (icing).  If you like the famous Cinnabon Rolls or the Main Street Bakery Cinnamon Rolls at Magic Kingdom in Disney World, then you should try these homemade buns! I’m not saying they’re like those, but they are darn good and can compete with any bakery style cinnamon roll recipe.  They’re Simply Delicious! Dessert for Breakfast!

Note: These Cinnamon Rolls are made with yeast and with milk.  I use a stand mixer with a dough hook and paddle to make the dough, but it can easily be made by hand.

Try to stop drooling at the pictures long enough to read the directions and watch the video before you make these cinnamon rolls.  This is not a difficult recipe!  Actually, it’s pretty easy.  It’s really like making a cake or any other batter, but the difference is that the dough just needs time to rise.  

​Good luck and be sure to take a photo of the completed recipe and post it to my Facebook Page or other social media.  I just love seeing people recreating my recipes.  It warms my heart. 

Btw, if you don’t want to put the cream cheese frosting on the rolls, I can tell you from experience they  taste great with some butter.  I like to unravel them, spreading butter on each piece as I go along.  Take a look at this photo below and tell me you can’t imagine doing the same exact thing!  You better get busy and start baking!

Important Recipe Info!  Please Read!
In this recipe you will be scalding the milk.  It’s really easy so don’t get nervous .  Scalding is simply heating the milk to 180-190 degrees F, which is basically about the time it starts to simmer.  So, why scald the milk?  Because some milk proteins unfold from their native chain or globular shape at scalding temperatures.  I know this sounds like science class, but it’s pretty interesting stuff.  

​Anyway, this unfolding is known as denaturing proteins. The denaturing helps in bread making, (cinnamon rolls are made with sweet yeast bread), resulting in a better rise and a finer crumb.  Light and tender cinnamon rolls!  Yay!   So, why not just use water instead of milk?  Good question!  Milk solids make the gluten connections in the dough slightly weaker.  This creates bread with a more tender crumb and a mellower taste.  So, by using scalded milk these cinnamon rolls will be light, tender and delicious!

​How to scald milk: 
You can do this on the stovetop in a small pot or in the microwave, in a large cup.  I’ve done it both ways and I prefer the microwave using a glass measuring cup.  I have to measure the milk anyway, so it saves me on clean up.  So, you just pop the milk in the microwave on high and then heat it for about a minute and give it a stir and then heat again at about 45 second intervals, until the milk gets to 180-190 degrees F.  It’s best to use a thermometer to check the temperature, but you can tell when it’s scalding, because it will get very hot and steamy and tiny bubbles will start forming around the edges of the cup.  It also starts to form a bit of a skin. Now be careful, because it starts to boil soon after scalding, so be sure to keep an eye on it, so that doesn’t happen. 

​Be very careful when you remove the cup from the microwave, as it may become very hot. If you scald the milk on the stove, place a small pot over medium heat and stir the milk constantly, to prevent it from sticking to the bottom or scorching. Don’t get impatient and turn the heat up because you will definitely scorch it. Once you’ve scalded the milk in the pot, place it into a heatproof cup, like a glass measuring cup, so it can cool down.  So now you know how to scald milk in the microwave and on the stove. Yay!  I can feel your excitement.  You can check that one off of your list now!

About the Flour
You will need to adjust the amount of flour to make the dough according to the environment in your home. Here’s a quick look at what to expect.

If the air is dry, the flour will be dry.

If the air is humid, the flour will absorb the moisture in it.

(Note: In the video I say the “temperature” of the flour and of your home, but I meant humidity)

Dry flour is like a dry sponge, which can soak up more water than a wet sponge. That means, that during cold, dry months, less flour is needed to make a dough and in hot, humid months, more flour is needed.

Start with the least amount of flour and if you need more, than add one tablespoon at a time, kneading thoroughly after each addition.  I do this by first measuring the least amount of flour (5 1/4 cups poured and levelled (21 oz. or 615 grams) and then I put the difference in a small bowl, which is usually several tablespoons.  This way you’re not just going to randomly dump flour into the dough and you’ll know if you’re about to exceed the maximum amount of dough stated in the recipe (660 grams or 23 oz. – 5 2/3 cups poured and levelled).

Too much flour can make the rolls dry. Sometimes I take the dough out of the mixing bowl and knead by hand, when I feel like it’s getting close.  That way I can feel the doughs’ texture and elasticity, which lets me know if I should add more flour or not.  Make notes regarding the amount of flour used and the weather conditions at the time – was it a humid summer day, was it raining, was it winter and the air dry from using the heater.  This will help you text time you make the recipe. 

​The dough hook on these mixers isn’t the best and it may just take a minute or two of hand kneading to get it to come together. That’s why I use the paddle attachment to get the dough ingredients combined in the beginning.  Well, good luck and be assured that even if these rolls aren’t absolutely perfect on your first try, they will still be incredible!  Trust me!  I’ve made many batches and have always received rave reviews, even when I knew I messed up.  People are just really excited and impressed when you make homemade cinnamon rolls! It’s not an everyday occurrence for them.  So, have fun and get a pot of coffee going, so when these babies are done, you can just dig in, because they are the absolute best,  fresh out of the oven

Ingredients:

• Dough
• ¾ cup milk (not non-fat)
• 6 Tbs. cold unsalted butter – cut into pieces
• 1 teaspoon salt – I use fine sea salt
• 1 ½ tsp. pure vanilla extract
• 2 packets dry active yeast – 14 grams – 4 ½ teaspoon
• 1/3 cup water
• ½ cup sugar (1 teaspoon of this will be used to proof the yeast)
• 5 ¼ – 5 2/3 cups (21-23 oz. or 615-660 grams) all-purpose flour – Poured and Leveled, plus more flour for rolling, if needed
• 2 large eggs – room temperature – lightly whisked
• Vegetable oil or non-stick baking spray for bowl
• 
  
• About the flour: Start with 5 ¼ cups (615 grams) of flour. Keep the additional flour (approx. 2 ounces or 35 grams) in a separate small bowl to be used, if necessary, for kneading and flouring your work surface. If you need more flour, use 1 tablespoon at a time, even if it’s used to flour the board. Keep notes, so when you make the dough again, you will know how much flour was used.
• 
  
• Filling
• 2 Tbs. ground cinnamon
• 1 cup light brown sugar – firmly packed – about 215 grams
• 4 Tbs. butter – melted and cooled
• Butter or non-stick spray for greasing the pan or baking dish
• 
  
• Topping – Cream Cheese Frosting
• 4 ounces cream cheese – softened – 113 grams
• 4 Tbs. butter – softened –
• 1 ½ cups powdered sugar – also known as confectioners’ sugar or icing sugar
• 1 tsp. pure vanilla extract
• 
  
• Special Equipment:
• Large glass baking dish or metal baking pan – I used a 10×15 inch glass baking dish
• Instant read thermometer or candy thermometer – for accuracy – if you have one
• Stand Mixer with paddle and dough hook OR By hand: large mixing bowl and sturdy spoon
• Rolling pin
• Pastry brush
• Plastic wrap

​Directions:

1. Scald Milk: place the milk into a microwave safe cup and heat on high, stirring occasionally to ensure even heating. Once the milk is hot and steamy, begins to bubble slightly around the edges and starts to form a film or skin on the surface, the temperature should be between 180-190 degrees F, which is scalding. Remove from heat and then stir in the cold butter, salt and vanilla to combine. The cold butter will lower the temperature of the scalded milk, but the milk should still be warm when added to the flour. Set aside. Scalding can also be done on the stovetop in a small pot, over medium heat, stirring constantly. Immediately transfer the milk to a heat proof cup or glass measuring cup, before adding the butter. Do not heat the milk over too high a heat, as it will stick to the bottom of the pot and may scorch. Why scald the milk? At scalding temperatures some milk proteins unfold or lose their shape known as denaturing, which will result in a better dough rise and cinnamon rolls that are light and tender.
   
   
2. Proof Yeast: Heat the water to 110-115 degrees F. Alternately use hot tap water, but that may be up to 120 degrees F, so allow it to cool to 110-115 F. Add 1 teaspoon of the sugar to the heated water and mix thoroughly with a fork. Pour in the yeast and mix with the fork until dissolved. Set aside for 5 to 10 minutes, until the mixture becomes very foamy. If foaming does not occur, you cannot proceed with the recipe, as the yeast may be bad or the water may not have been in the required range to activate the yeast; if it’s too cool and yeast does not activate, too hot and they die.
   
   
3. Make Dough: If you do not have a stand mixer, the following steps can be done by hand using a large bowl with a sturdy spoon and your hands and work space for kneading the dough. Into the bowl of a stand mixer fitted with the paddle attachment, add the flour and remaining sugar. Turn the mixer on and combine thoroughly. Add the activated yeast mixture to the flour and turn the mixer on low. Slowly pour in the warm milk and butter mixture. Add half of the whisked eggs and mixed thoroughly and then add the rest. Mix on low for about 2 minutes, until the mixture is thoroughly combined. At this point the dough will be very sticky. Scrape the dough off of the paddle and switch to the dough hook. (The next part can be done on the counter, kneading by hand, if you do not have a mixer, but may take longer than stated.) Knead with the dough hook for about 5 minutes, until the dough is smooth and elastic and cleans away from the sides and the bottom of the bowl. At 5 minutes of kneading with the hook, if the dough is still very sticky, add 1 tablespoon of the reserved flour and continue kneading for another minute or two, until the dough absorbs the flour. Repeat if needed, but too much flour will make the rolls dry. If you are unsure, lightly flour your work surface with some of the reserved flour and knead the dough by hand for a minute or two to feel the texture. When it becomes smooth and elastic, you are done.
   
   
4. Proof Dough – Dough Rise –: Grease a large bowl with non-stick spray or vegetable oil. Remove the dough from the bowl and knead slightly on a lightly floured work surface and form into a ball. Place the dough ball into the greased bowl and turn it over to thoroughly coat with oil. Cover the bowl with plastic wrap, leaving enough room for the dough to rise. Set the bowl in a warm place for 1-2 hours, until the dough has doubled in size. Do not allow the dough to rise too long, as it can make the rolls chewy. Be sure to place the bowl away from any drafts or air conditioning vents. I place it in the microwave where it’s out of the way, warm and cozy.
   
   
5. Make Filling: In a bowl, thoroughly combine the brown sugar and cinnamon. I use my hands to be sure the brown sugar is completely broken up. Place the melted butter in a separate bowl. Grease the baking dish with butter or non-stick spray. Set aside.
   
   
6. Roll Dough: Lightly flour work surface. Punch down the dough and then turn out onto floured work surface. Use your fingertips and press into the dough to help release the gases and begin to shape it into a lengthwise rectangle in front of you. Lightly flour a rolling pin and roll the dough into a 14×18 inch rectangle. I use a ruler to make sure it’s even.
   
   
7. Add Filling: Use a pastry brush and brush the cooled melted butter over the surface of the dough, leaving a ½ inch border around the edges. You may not need all of the butter. Sprinkle the brown sugar and cinnamon mixture over the butter and spread evenly, leaving a ½ inch border of dough showing around the edges. Brush the edge of the dough closest to you with a little bit of water, which will aide in sealing the roll.
   
   
8. Roll Dough into Log: Slowly roll the dough toward you to form a log. Do not roll it too tight or the centres of the rolls will pop up when rising and/or baking. Try to keep the sides of the log even as you roll. Press the moistened edge to seal the log. Trim the ends of the log with a serrated knife.
   
   
9. Cut Dough into rolls: Using a sharp serrated edge knife, such as a bread knife, cut the roll in half in a gentle sawing motion, so the dough does not squish down. Then cut each half in half creating 4 pieces. Cut each piece into 3 pieces, creating 12 rolls total. Place each roll, cut side down into the prepared baking dish or pan.
   
   
10. Proof Cinnamon Rolls – Second Dough Rising: Cover the baking dish with plastic wrap, leaving some room for the rolls to rise. Place the rolls in a warm area for about 1 hour or until they have doubled in size.
    
    
11. Bake Cinnamon Rolls: Place oven rack in the centre position and preheat oven to 350 degrees F, while the rolls rise, to allow the oven enough time to heat thoroughly. Bake the cinnamon rolls for about 23-28 minutes or until golden brown and a tester inserted into the centre comes out clean. If you tap on the tops of the baked buns they should sound hollow. Set on a rack to cool for about 5 minutes, before adding the topping.
    
    
12. Make Cream Cheese Frosting Topping: While the rolls bake, make the cream cheese frosting / glaze. Place the softened cream cheese into the bowl of a stand mixer fitted with the paddle attachment or into a mixing bowl using a hand mixer. Beat the cream cheese for about a minute until smooth and creamy. Add the butter and beat until thoroughly combined and creamy. Add the vanilla extract and beat to combine. Add half of the powdered sugar and mix on low until combined and then add the rest. Mix for about 2 minutes until smooth and creamy. Spread the frosting over the tops of the warm cinnamon rolls. Remove rolls from pan, by cutting them apart.
    
    
13. EAT Cinnamon Rolls!!!! Serve and enjoy! There are no words to describe these, so sounds will just have to do! Mmmm!!!! 
    
    
14. Note: The baked cinnamon rolls can be stored at room temperature for about 24 hours in an airtight container or refrigerated for about 3 days. I have reheated leftover rolls the next day in the microwave for about 10 seconds on high and they got their freshly baked texture right back. I don’t know what happens after 3 days, because they never last that long!
    
    ​Recipe by: Diane Kometa

​Crepes Recipe!  Learn how to make Crepes! With Nutella! Crepes are thin French pancakes and making crepe batter at home is easy in a blender!  You don’t even need a crepe pan or crepe maker to make homemade crepes. 

Sweet crepes are best for dessert or for breakfast.  Basic sweet crepes are made with eggs, milk, water, flour, sugar, butter, salt and vanilla for flavor.  

They can be filled with Nutella and strawberries,  jam (strawberry, raspberry), preserves (apricot, strawberry and raspberry), bananas or other sliced fruits, custards and fruit spreads or whatever you like. For simple sweet crepe fillings, try strawberry banana Nutella crepes or crepes with Nutella and raspberry jam, topped with whipped cream and chocolate syrup, chocolate sauce or with more Nutella! Mmm. Ya gotta love crepes!!

​Topping crepes with ice cream, chocolate sauce, fruit sauces (blueberry, strawberry and raspberry) or whipped cream makes a perfect dessert.  Whatever crepe filling or topping you choose, when you make these delicate crepes at home, you will feel like you are eating street food from a little café style restaurant in Paris!  Roll them, fold them, fill them or top them.  Crepes are simple and delicious, delicate and thin French pancakes that everyone will enjoy!
​
Note: Crepes can be made by hand, in a bowl, with a whisk, but I have always found lumps and had to strain the batter. This is why I prefer to use a blender. Making crepe batter in a blender creates a silky, smooth crepe batter, without lumps. The perfectly cooked crepes are soft and tender, proving that you don’t have to be a chef to make great crepes! By far, the easiest way to make crepes; a foolproof recipe.

Ingredients:

• 1 cup milk – room temperature
• ½ cup water
• 3 eggs – room temperature
• 2 Tbs. sugar
• 1 tsp. pure vanilla extract
• Pinch of salt
• 1 cup flour – spooned and leveled – about 116 grams
• 3 Tbs. melted unsalted butter, cooled
• Canola oil or vegetable for greasing the pan
• 10 inch non-stick skillet with curved sides

Directions:

1. Make the batter: Add the milk, water, eggs, sugar, salt and vanilla extract to a blender. Mix for about 15 seconds to combine.
   
   
2. Turn the mixer off, remove the lid, dump in the flour, put the lid back on and blend for about 15-30 seconds until smooth. Use a rubber spatula and scrape any little clumps of flour from the inside of the blender.
   
   
3. Add the melted butter and mix until combined.
   
   
4. Pour the batter into a separate bowl and cover with plastic wrap. Allow the batter to rest at room temperature for about 1 hour or the batter may be refrigerated for up to 2 days. Before using the batter, gently stir. If batter was refrigerated, it may thicken slightly, so a little water may need to be added to thin it out. Start with a couple of teaspoons and go from there, but stir gently. Refrigerated batter should be set out at room temperature for at least 30 minutes before cooking.
   
   
5. Heat a 10 inch non-stick skillet with sloped sides over medium heat, until a few drops of water sizzles a bit, before evaporating. The pan heat may need to be adjusted as you see how the crepes are cooking. Consider the first 1 or 2 crepes a test, because they usually look the worst.
   
   
6. Add about 1 teaspoon of oil to the pan to grease it and then use a paper towel and wipe out the pan a bit, so it’s not too greasy. Lift the pan from the heat and using a measuring cup or ladle, pour about ¼ cup of batter into the center of the pan and swirl the pan gently, so that the batter coats the bottom of the pan. Continues to swirl the pan until the batter stops moving and then return the pan to the heat. Cook for about 1 ½ – 2 minutes or until the batter looks set and begins to dry, edges of the crepe begin to brown slightly and may curl inward and the bottom of the crepe has browned very slightly and appears lacy. Use a thin spatula and slide it under the crepe and flip it over carefully. Cook the crepe for about another 15-30 seconds until set and the bottom begins to brown slightly. Carefully remove the crepe from the pan with the spatula and stack the crepes on a platter or lay on a rack to cool, if making in them advance. Note: The amount of batter may need to be adjusted for larger or smaller pans. If the heat is too low or if too much batter is poured into the pan, the crepes will take too long to cook, which will result in a thick crepe that is tough and rubbery or has a chewy texture. If the heat is too high the batter will start to cook as it is swirled in the pan and the crepes will over cook and become too brown.
   
   
7. Fill crepes with: Nutella (hazelnut spread), raspberry jam, bananas, strawberries, raspberries, apricot jam, grape jelly, lemon curd, chocolate sauce, Dulce de Leche, a squeeze of fresh lemon juice and a sprinkle of sugar or whatever you’d like. Roll crepes or fold them into quarters. See the video on how to fold crepes. Top crepes with powdered sugar and/or your favourite sauce. Serve crepes without filling by simply folding crepes and sprinkling them with powdered sugar and topping them with your favourite sauce or with ice cream. The possibilities are only limited by your imagination, so have fun with them!
   
   
8. Storing Crepes: Store crepes in the refrigerator. Place a piece of wax paper or parchment paper between each crepe and then wrap in aluminum foil.
   
   
9. Reheating cooked crepes: Place each crepe into a heated non stick pan for a several seconds, until heated through. Serve. Enjoy!
   
   ​Recipe by: Diane Kometa

Easy bread & butter pudding cooked in Halogen tabletop oven .
Minutes to Prepare: 15
Minutes to Cook: 40
Number of Servings: 4

Tips
​White bread could be used and sweetener instead of sugar! 1% milk tastes a little bit more creamy than skimmed.

​Directions
Butter bread sparingly. Place half, butter side down in a round pie dish that fits inside oven on low rack. Sprinkle fruit on top. Cover with rest of bread, butter side up. Beat eggs in milk and pour over top evenly. Grate nutmeg over top. Leave 20 minutes. Preheat halogen oven to 170C. Leave pudding 30 minutes altogether, then put in heated oven. Cook for 30 to 45 minutes depending on oven instructions. We did it for 40 and it wasn't quite cooked at bottom. Will do 45 mins next time. Serves 4 good size portions, could stretch to 6.

Serving Size: Serves 4

Number of Servings: 4

​Have you ever wondered what to do with a random left over croissant or two? Well, here’s a recipe that will use them up either as an individual portion or in a larger bowl.

Ingredients

​1-2 croissants
a little dried fruit (I used raisins)
a bare half pint milk (275ml)
2 level tablespoons sugar (or vanilla sugar)
1 large egg

Method
1. Lightly oil or grease 3-4 ramekins (for 1 croissant) or a larger straight sided bowl (for 2 or more croissants). A small souffle dish is ideal.

2. Slice the croissant(s) quite thinly.

3. Using the larger middle slices place a slice in the bottom of each ramekin, sprinkle in a few bits of dried fruit (and maybe a sprinkle of brandy or rum!)

4. Layer the slices with fruit until you have no more slices left.

5. At this point preheat the oven to 180 with the low rack in the bowl.

6. Into a jug or bowl measure the milk, add the sugar and the egg and whisk it well.
​
7. Pour over the croissant slices dividing evenly between the ramekins (you may need to use a spoon to get all the sugar).

Delicious served with a bit of custard or fresh cream.

Serves : 6        Prep/Cooking Time : 1hr 15 +soaking time
​
Tip : Before you start, make sure you have a dish that will fit comfortably with at least an inch gap between it and the glass bowl. Round is best but square will work too.

Prepare the Bread
Spread the butter onto both sides of the bread and cut into triangles.

Now spread the marmalade on one side of the slices of bread

Assemble the Pudding
Place 12 bread triangles in the base of a suitably sized round or square oven-proof dish so they are overlapping slightly.

Sprinkle over half of the sultanas, then half of the mixed peel, lime zest, ground cinnamon and sugar

Cover with the more bread, then repeat the exercise. Finally lay a third layer of bread on top to finish.
​
Finish and BakeUsing a bowl, beat the eggs, vanilla extract and the milk and single cream with a whisk and pour over the top of the bread and allow to stand for 1 hour so that all the bread has soaked up the egg mixture

Finally sprinkle over some demerera sugar and place in the oven, on the bottom rack for between 50-60 minutes (timings depend on the wattage of your halogen oven) on 190°C. 

No chorizo? Leftover roast meat works well, too

​Nutritional Info
Each 226g serving contains

• Energy 368KJ 199KCAL     10%
• Fat med
  9.0g     13%
• Saturates low
  3.2g     16%
• Sugars low
  6.3g     7%
• Salt med
  1.58g     26%

 
Typical energy values per 100g: 368kJ/88kcal.             

This dip is fresh and tangy with a kick of chilli heat 

​Nutritional Info
Each 209g serving contains

• Energy 428KJ 102KCAL     5%
• Fat low
  2.9g     4%
• Saturates low
  0.2g     1%
• Sugars low
  7.1g     8%
• Salt low
  0.25g     4%

2 of your 5-a-day of your reference intake.
Typical energy values per 100g: 205kJ/49kcal.             

A beautifully impressive starter or brunch dish

​Nutritional Info
Each 416g serving contains

• Energy 975KJ 233KCAL     12%
• Fat low
  3.7g     5%
• Saturates low
  2.1g     11%
• Sugars low
  12.9g     14%
• Salt low
  1.16g     19%

1 of your 5-a-day of your reference intake.
Typical energy values per 100g: 234kJ/56kcal.             

A one-pot dish bursting with rich, smoky flavours inspired by Middle Eastern cuisine 

Method

• Fry the onion, garlic, peppers and paprika in the oil on a medium heat for 5 mins until just softening.
  
• Add in the tomatoes, stir, and simmer for 10 mins.
  
• Create 4 ‘wells’ in the mixture and crack an egg into each one. Cover with a lid. Cook for 8 mins until the whites are set but the yolks are still runny.
  
• Serve sprinkled with the cheese and chives, plus sliced, toasted sourdough.
  

Ingredients

• 1 red onion, sliced
• 2 garlic cloves, sliced
• 1 pack Grower’s Selection Mixed Peppers, sliced and deseeded
• 1tsp smoked paprika
• 1tsp Extra Special Cold-Pressed Rapeseed Oil
• 400g tin chopped tomatoes
• 4 eggs
• 50g Asda Light Greek Salad Cheese, crumbled
• 2tbsp snipped chives
• ½ Baker’s Selection Sourdough Batard

​Nutritional Info
Each 320g serving contains

• Energy 736KJ 176KCAL
  9%
• Fat low
  8.3g
  12%
• Saturates low
  2.9g
  15%
• Sugars low
  9.6g
  11%
• Salt low
  0.58g
  10%

2
of your 5-a-day
of your reference intake.
Typical energy values per 100g: 230kJ/55kcal.             

This stir-fry is just as delicious made with strips of beef or whole prawns instead of chicken.

Method

• Heat the oil in a wok until very hot and stir-fry the chicken for 4 minutes. Add the spring onion and peppers and stir-fry for another 2-3 minutes.

​

• Add the black bean sauce and bring to a simmer for 1-2 minutes. Sprinkle over the coriander and top with extra spring onions. To make the spring onions curly, cut into fine shreds, about 8cm long, and put in a bowl of iced water. They’ll curl up after 30 minutes.

​Each 263g serving contains

• Fat med
  8.7g     12%
• Saturates low
  1.3g     7%
• Sugars low
  12g     13%
• Salt med
  0.97g     16%
• Energy 1269KJ 303KCAL
  15%      of your reference intake.

Typical energy values per 100g: 483kJ/115kcal.             

Try our seriously simple pepper recipes for a colourful family meal

Peppers; there are so many ways of cooking with them that go beyond chopping them up and putting them in a salad.

Not only are they a colourful ingredient that will liven up any plate, they're inexpensive and super versatile.
In celebration of the humble pepper we've rounded up some of our favourite ways of cooking with them. From soups to salads, breakfasts to suppers, get inspired with our recipes. 

​1.  Roast pepper soup
Chop up your peppers and roast them with fresh tomatoes, onion, chopped garlic and a drizzle of oil. Once roasted, blitz all the softened veggies in a blender with stock and seasoning, to make a delicious roast pepper and tomato soup.

2.  Stir-fried chicken with peppers
Sauté chopped red and yellow peppers with spring onion and a sprinkling of chopped, fresh coriander, then stir-fry with chicken, beef or prawns for a speedy meal. Switch-up the flavour by adding a dash of soy sauce, or stir in a jar of black bean sauce.

3. Shakshuka made simple
A one-pot breakfast dish bursting with rich, smoky flavours inspired by Middle Eastern cuisine. Tomatoes, peppers, paprika and onions are topped with eggs and baked in the oven. 

4. Halloumi stuffed pointed peppers
This delicious stuffed pepper dish would make the perfect party starter, light lunch or bbq side dish. The mix of couscous, celery, tomatoes, basil, lemon juice and halloumi is the perfect summer combo. 

5. Summer red pepper dip
Fresh and tangy with a kick of chilli heat. This pepper dip would make the ideal addition to any picnic. Prepare carrots, cucumber and radishes to dip.

6. Pepper and chorizo salad
Looking for exciting salad recipes? Look no further. This warm salad of chorizo, peppers, carrot kale and lentils is a hearty bbq side or midweek meal.

An amazing summery soup bursting with sweet, rich & tangy flavours. 

​Nutritional Info
Each 477g serving contains

• Fat low
  14g  21%
• Saturates low
  5.8g  29%
• Sugars low
  16g  18%
• Salt low
  1.1g  18%
• Energy 917KJ 219KCAL
  11%   of your reference intake.

Typical energy values per 100g: 192kJ/46kcal.             

Directions:
Preheat broiler. Cut bell peppers and chilles in half lengthwise, discard seeds and membranes. Place halves, skin sides up, on a foil-lined baking sheet, and flatten with your hand. Broil 10 minutes or until blackened. Place bell peppers and chilles in a paper bag and fold to close tightly. Let stand 10 minutes before peeling and coarsely chopping.

In a large Dutch oven, heat olive oil over medium-high heat until shimmering. Add zucchini, onion, and garlic. Sauté 4 minutes or until the onions have softened and browned. Stir in chilli powder, cumin, and paprika and sauté for 30 seconds. Add roasted peppers and chilles, 1/2 cup water, quinoa, salt, diced tomatoes, pinto beans and vegetable juice. Reduce heat to medium-low, cover and simmer for 20 minutes or until quinoa is tender.

Ingredients:
​2 red bell peppers
1 large poblano chile
4 teaspoons olive oil
3 cups chopped zucchini
1 1/2 cups chopped onion
4 garlic cloves, minced
1 tablespoon chili powder
1 teaspoon ground cumin
1/2 teaspoon Spanish smoked paprika
1/2 cup water
1/2 cup uncooked quinoa, rinsed
1/4 teaspoon kosher salt
1 (14.5-ounce) can fire-roasted diced tomatoes with chipotles, undrained
1 (15-ounce) can no-salt-added pinto beans, rinsed and drained
1 cup low-sodium vegetable juice

Amount per serving
Calories: 258 Fat: 6.3g Saturated fat: 0.9g Monounsaturated fat: 3.6g Polyunsaturated fat: 1.2g Protein: 9.7g Carbohydrate: 42.1g Fiber: 9.8g Cholesterol: 0.0mg Iron: 3.7mg Sodium: 430mg Calcium: 108mg
​

I can’t tell you how incredibly delicious these little tacos are. They’re packed with black beans, corn, and a melody of spices. They’re so good you won’t even miss the meat! Serve with soft taco tortillas, hard taco shells or even as lettuce wraps.

Ingredients:
1 tablespoons olive oil
1 medium yellow onion, diced
3 cloves garlic, minced
1 1/2 teaspoon chili powder
1 teaspoon ground cumin
1/2 teaspoon paprika
1/4 - 1/2 teaspoon cayenne pepper
1/4 teaspoon ground coriander
1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper
1 cup vegetable broth (may substitute chicken broth)
1 (14.5) oz can diced tomatoes with green chilis, undrained
1 1/2 cups cooked quinoa
1 1/2 cups frozen corn
2 (15 oz) cans black beans, drained and rinsed
juice of 1 lime
1/2 cup cilantro, chopped
Flour tortillas
Pepper Jack Cheese
Shredded lettuce
Diced Avocado
Sour Cream

Directions:
Heat oil in a large saucepan over medium heat. Add onion and cook 5 minutes, or until soft. Add garlic, chilli powder, cumin, paprika, cayenne, coriander salt, pepper and sauté 1 minute. Stir in broth, undrained diced tomatoes, and cooked quinoa. Bring mixture to a boil, then reduce heat, cover saucepan with lid and simmer about 20 minutes, until mixture has thickened.
​
Stir in corn and black beans and simmer, uncovered 5 - 10 minutes, stirring occasionally. Remove from heat and stir in lime juice and cilantro. Season to taste with salt, pepper. Serve warm over tortillas with desired toppings.

If you’re looking for an easy and delicious recipe for homemade granola, look no further! This granola is perfect sprinkled over yogurt, eaten by the handful, or even with a splash of milk. Packed with healthy oats, toasted almonds, crunchy quinoa, coconut, and a medley of dried fruit.
​

Yield: about 6 cups
Prep Time: 10 minutes
Cook Time: 40 minutes
Total Time: 50 minutes

Ingredients:

3 cups old fashioned oats
1/2 cup quinoa (uncooked)
1/4 cup wheat germ
1/4 cup pepitas
1/2 cup chopped almonds
1/2 cup shredded coconut
1/2 cup light brown sugar, packed
1 teaspoon cinnamon
1/4 teaspoon of kosher salt
1/4 cup honey
1/3 cup coconut oil, melted
1 teaspoon vanilla extract
3/4 cup dried fruit

Directions:
Preheat the oven to 300 degrees F. Line a large baking sheet with parchment paper; set aside.

Rinse the quinoa under cold water and drain well. In a large bowl, combine oats, quinoa, wheat germ, pepitas, almonds, coconut, brown sugar, cinnamon and salt.

In a small bowl, whisk together honey, coconut oil and vanilla extract. Pour over the oat mixture; stir until well combined. Spread the mixture into a large rimmed baking sheet.

Bake for 30-40 minutes, or until granola is golden brown, stirring every 10 minutes.
​
Stir in the dried fruit. Let cool completely before storing. Store in an airtight container for up to 2 weeks.

Quinoa Stuffed Bell Peppers make a protein-rich vegetarian meal even meat lovers will love. Packed full of healthy vegetables, fiber and protein, this dish is only 280 calories a serving. 

 The poblano and pepper jack cheese give these stuffed bell peppers a kick by adding just a little heat. If you like it hot, try substituting the poblano pepper for a jalapeno pepper.
​
 This recipe freezes beautifully. Stuff the bell peppers and freeze. When ready to eat, just thaw and bake. It’s that easy!

Ingredients:
2 tablespoon olive oil
1 medium onion, finely chopped (about 1 cup)
2 ribs celery, finely chopped (about 1/2 cup)
1/2 of a poblano pepper, diced
1 tablespoon ground cumin
2 teaspoons garlic, minced
1 8-oz. package mushrooms, stems removed, caps sliced very thin
1 (15 ounce) can diced tomatoes, drained, liquid reserved
3/4 cup quinoa
3 large carrots, grated (1 1/2 cups)
1 (14.5 ounce) can low-sodium vegetable broth
1 (15 ounce) can black beans, rinsed and drained
1/2 cup frozen corn, thawed
1 1/2 cups grated Pepper Jack cheese, divided
Salt and pepper to taste
4 large red bell peppers, halved lengthwise, ribs removed

Directions:
Heat oil in a large saucepan over medium heat. Add onion, celery and poblano pepper and cook 5 minutes, or until soft. Add cumin and garlic, and sauté 1 minute. Stir in mushrooms and drained tomatoes. Cook 5 minutes, or until most of liquid has evaporated.

Stir in quinoa, carrots and vegetable broth. Cover, and bring to a boil. Reduce heat to medium-low and simmer 20 minutes, or until quinoa is tender. Remove from heat and stir in black beans, corn and 1 cup cheese. Season to taste with salt and pepper.

Preheat oven to 350°F. Pour reserved liquid from tomatoes in bottom of baking dish.

Fill each bell pepper half with heaping 3/4-cup quinoa mixture, and place in baking dish. Cover with foil, and bake 40 minutes. Uncover, and sprinkle each pepper with 1 tablespoon of remaining cheese. Bake 15 minutes more, or until tops of stuffed peppers are browned. Let stand 5 minutes. Transfer stuffed peppers to serving plates, and drizzle each with pan juices before serving.

Per half pepper: 280 calories, Protein: 14 g, Total Fat: 10g, Saturated Fat: 3g, Carbohydrates: 36g, Cholesterol: 15mg, Sodium: 518mg, Fiber: 10g, Sugar: 9g​

Ingredients:

• 3/4 cup uncooked quinoa
• 1 1/2 cups vegetable broth
• 1 teaspoon ground cumin
• 1/4 teaspoon cayenne pepper
• 1/4 teaspoon salt
• 1/4 teaspoon pepper
• 1 teaspoon vegetable oil
• 1 onion, chopped
• 3 cloves garlic, peeled and chopped
• 1 cup frozen corn kernels
• 1 (15 ounce) cans black beans, rinsed and drained
• 1/2 green bell pepper, chopped
• 1 cup cherry tomatoes, halved
• 1/2 cup chopped fresh cilantro

​
Directions:

1. Rinse quinoa thoroughly with cold water in a fine-mesh strainer, let drain.
2. In a medium saucepan over medium heat, bring vegetable stock, quinoa, cumin, cayenne pepper, salt and pepper to a boil. Cover and simmer on low 20 minutes, or until all of the liquid is absorbed. Remove from heat and let stand for 5 minutes. Fluff with a fork. Stir frozen corn into the saucepan, and continue to simmer about 5 minutes until heated through. Mix in the black beans and cilantro.
3. While the quinoa is simmering, heat the oil in a medium saucepan over medium heat. Stir in the onion and garlic, and saute until lightly browned. Transfer to a large bowl.
4. Add the quinoa, bell pepper and cherry tomatoes to the onion mixture and toss to combine.

Yields: 10 servings

Ingredients:

• 1 cup white quinoa
• 2 cups vegetable stock
• 3 tablespoons extra virgin olive oil
• 1/2 teaspoon sea salt
• pinch of fresh ground black pepper
• 1 teaspoon dried oregano
• juice of 1/4 of a lemon
• 1 cup grape tomatoes, halved
• 1/2 cup cucumber, diced
• 1/2 cup kalamata olives, pitted and halved
• 1/2 red bell pepper, diced
• 1/4 cup feta cheese, crumbled

Directions:

1. Rinse quinoa thoroughly with cold water in a fine-mesh strainer, let drain.
2. In a medium saucepan over medium heat, bring vegetable stock and quinoa to a boil. Cover and simmer on low 15 minutes, or until all of the liquid is absorbed. Remove from heat and let stand for 5 minutes. Fluff with a fork. Let cool. (you should have about 2 cups of cooked quinoa)
3. In a small bowl, whisk together olive oil, salt, pepper, oregano and lemon juice.; set aside.
4. In a large bowl, combine grape tomatoes. cucumber, olives, red bell pepper. Add 2 cups of slightly cooled quinoa and olive oil mixture, toss to coat. Sprinkle with feta cheese and serve.

Yields: 6 servings

​Ham and Pinto Bean SoupYields: Six Servings
Ingredients

• 1 pound dried pinto beans
• 1.5 pound bone-in ham shank
• 3/4 cup ketchup
• Water
• Salt, to taste

Directions

1. The night before cooking, place beans in the crockpot and cover with about 8 cups of water.  Let sit overnight.  (Do not turn the crockpot on.)
2. In the morning, add ham shank. Add additional water to cover the ham shank, if necessary.
3. Cover and cook on “high” for 5-6 hours, “low” for 8 hours, or until beans split.
4. Remove ham, shred off of bone, and return shredded meat to crockpot.
5. Stir in ketchup and add salt to taste (The amount of salt needed depends on the cut of ham.  The last time I made this, I added 1/2 teaspoon.).

Serve with crusty bread, a salad, and stories from the adventures of your days.

Here’s a quick, homemade meal that I know your family will love: Slow Cooker Turkey Black Bean Chili.  You can throw it together in the morning or freeze it for a morning when you can’t afford to open cans and get messy. ​

Slow Cooker Turkey Black Bean ChiliYields: 6 servings

Ingredients

• 1 pound of ground turkey
• 28oz can of tomato sauce
• 2 cans of black beans (15oz each), drained and rinsed
• 1 can of petite diced tomatoes (14.5oz), undrained
• 1 2/3 cup frozen corn
• 2 large cloves of garlic, minced
• 1 tablespoon paprika
• 1 tablespoon chili powder
• 2 teaspoons ground cumin
• 1 1/2 teaspoon ground oregano
• 1/4 teaspoon crushed red pepper flakes

Directions

1. Add all ingredients to your slow cooker.
2. Cover and cook on low 6-8 hours.
3. Break apart turkey and stir.

To Freeze and Cook Later

1. Label a gallon-sized plastic freezer bag with the name of the recipe, cooking instructions, and use-by date (which would be 3 months from the prep date).
2. Add all ingredients to freezer bag, seal, and freeze up to three months.
3. Thaw.
4. Cook on “low” setting in slow cooker for 6-8 hours.
5. Break apart ground turkey and stir.

Serve with shredded cheese and chips!

Yields: 8 servings
Ingredients

• 1 pound small meatballs (store bought or homemade)
• 24oz jar of pasta sauce (about 2.5 cups)
• 4 cups low sodium chicken broth
• 1 pound carrots, peeled and chopped
• 3 cups green beans, ends cut off and cut into bite-sized pieces
• 1 medium-sized zucchini, ends cut off and cut into bite-sized pieces
• 1 medium-sized yellow onion, diced (about 1 cup)

Directions

1. Combine all ingredients in slow cooker.
2. Cover, and cook on “low” for 8 hours or until veggies are soft.

To Freeze and Cook LaterCombine all ingredients (except chicken broth) in a gallon-sized plastic freezer bag.  Remove as much air as possible, seal, and freeze for up to three months.  When ready to cook, thaw in the refrigerator overnight and add to slow cooker with chicken broth.  Cook on “low” setting for 8 hours or until veggies are soft.
This soup tastes great with a piece of crusty bread on the side. Enjoy!

Ingredients

• 2 lb grass-fed chuck roast cubed or stew meat
• 2 TB butter
• 2 carrots chopped
• 2 celery ribs chopped
• 1/2 onion chopped
• 2 large red potatoes chopped
• 7 cups beef broth
• 1 sprig fresh rosemary
• 4 sprig fresh thyme
• 1 bay leaf
• 1/2 cup pearled barley
• 1 tsp salt to taste
• 1 tsp black pepper to taste

Instructions

1. Preheat the oven to 250F.
2. Season the cubed chuck roast pieces with salt and pepper. Allow to sit and tenderize while melting the butter and cooking the veggies.
3. In a large soup pot, melt the butter over medium to high heat. Add in the chopped veggies (carrots, celery, and onion). Sauté the veggies until the onions are translucent (5-7 minutes). Add in the potatoes and cook for another 2 minutes. Remove the veggies from the pot. Set to the side.
4. In the same pot, add the cubed roast. Brown the outside of the meat (4-5 minutes). Remove the meat from the pot and set to the side with the veggies.
5. Add 1 cup of broth to the stock pot, still on medium to high heat, scrape the bottom of the pot loosening any little pieces.
6. Add the meat and veggies back to the pot, remaining broth, barley, bay leaf, and rosemary and thyme sprigs. Make sure the rosemary and thyme are immersed in the broth. Bring to a boil. Once at a boil, turn off the heat and transfer the pot to the oven, covered.
7. The stew will cook in the oven for 2 hours at 250F.
8. Remove from the oven. Remove the stems from the rosemary and thyme.
9. Serve warm.

Ingredients:
4 boneless, skinless chicken breasts
1 can pineapple (slices or chunks) drained and juice reserved
1 green bell pepper, seeded & chopped
3 tbsp soy sauce
2 tbsp brown sugar
juice of 1 lemon
1/2 tsp ground ginger
2 tbsp corn starch
1/2 tsp salt
1/2 tsp pepper 

Directions:
Toss chicken, pineapple, and bell pepper in a gallon size ziploc freezer bag. In a bowl combine pineapple juice, soy sauce, brown sugar, lemon juice, ginger, corn starch, salt, and pepper and mix until cornstarch and sugar dissolve. Pour into ziploc and shake to mix. Freeze.
​
To cook: Thaw in the fridge 24 hours, then cook in the crockpot on HIGH for 2 1/2 - 3 hours or LOW for 4-6 hours. Serve with rice. ​

Slow Cooker Asian Chicken Lettuce WrapsYields: 6 servings
Ingredients

• 2 pounds of ground chicken (you can also substitute ground beef or ground turkey when they’re on sale at the grocery store)
• 1 medium-sized red bell pepper, diced
• 2 large carrots, grated (1 cup)
• 4 cloves garlic, minced
• 1/4 cup low-sodium soy sauce
• 1/4 cup ketchup
• 1 tablespoon honey
• 1/4 teaspoon crushed red pepper flakes

Directions

1. Add all ingredients to your slow cooker and cook on “low” setting for 4-6 hours or until chicken is tender.
2. Break apart chicken and serve.

To FreezeAdd all ingredients to a gallon-sized plastic freezer bag.  Remove as much air as possible, seal, and freeze for up to three months.  Thaw in refrigerator overnight and then cook in slow cooker for 4-6 hours on “low” setting.  Break apart chicken and spoon onto lettuce.
Serve on big pieces of iceberg or Boston bibb lettuce.  YUM.