MONDAY – MIXED SALAD and SOUP

INGREDIENTS:  2/3c. uncooked quinoa –   clean, cook with broth, set aside 1/3c. chicken (veg.) broth 1c. chopped olives , drain & sliced 1 red bell pepper , roasted + diced   or   (8oz) jar diced roasted red bell peppers 1c. cucumbers , diced 1c. tomatoes , chopped or Cherry tomatoes 2-3 green onions , finely chopped 1/4 to 1/3c.  chopped cilantro or basil 1/2c. + feta cheese crumbles (Fold Feta into salad @ last) DRESSING: 3T. olive oil 2T. r ed wine vinegar 1T. fresh lemon juice 1 garlic clove , minced pinch of Oregano 1/4t. Salt+Pepper + more to taste ASSEMBLE: • Mix all ingredients together • Pour dressing on top and toss • Chill in Fridge • Reserve extra dressing for needed moisture

INGREDIENTS: 1/4c. olive oil 2T. balsamic vinegar, red wine, or apple cider vinegar 1t. Dijon mustard 1t. honey 1 sm. garlic clove S&P to taste

INGREDIENTS: 1/2c. fresh or frozen raspberries, thawed 1/4c. olive oil 2T. balsamic vinegar or red wine vinegar for lighter taste 1T. maple syrup or honey 1t.  Dijon mustard 1/4t. salt 1/4t. ground pepper 1-2T. water to thin BLEND

  INGREDIENTS: 2 c. mixed greens, rinsed 1/2 c. fresh strawberries-sliced 1 1/2 t. raspberry vinaigrette dressing 1 T. toasted almonds RASPBERRY VINAIGRETTE: 1/2c. fresh or frozen raspberries, thawed 1/4c. olive oil 2T. balsamic vinegar or red wine vinegar for lighter taste 1T. maple syrup or honey 1t.  Dijon mustard 1/4t. salt 1/4t. ground pepper 1-2T. water to thin BLEND INSTRUCTIONS: • Toss greens and strawberries  • Drizzle with dressing • Top with almonds

  CHICKPEAS: 2c. chickpeas, soak over night OR  1can chickpeas, drained OR 2c. chickpeas  – boil water, add chickpeas, turn off stove heat,  place lid on pan, set aside 2 hours. COOK: Seasoning (salt, pepper, cumin, paprika, turmeric) Place into Instapot to crisp or Oven bake 400 degrees  Cook until outside crisp/inside soft

 INGREDIENTS: 2T. olive oil 1 onion, diced 3 garlic cloves, minced 3 carrots, sliced 3 celery stalks, chopped 3 med. potatoes, chopped 1c. mushrooms, sliced (adds umami) 11/2c. lentils, cooked 1can pinto beans 4c. vegetable broth 2T. tomato paste 1T. soy sauce or tamari 1T. Worcestershire sauce 1T. smoked paprika 1t. thyme 1t. rosemary 1 bay leaf 1T. cornstarch + 2T. water mixed S&P to taste DIRECTIONS: • Saute oil, onion, garlic, carrots, celery (5min) • Add potatoes, cook 3 min • Add tomato paste, soy sauce, worcestershire, paprika, thyme, rosemary, bay leaf • Add beans & lentils • Simmer 30 min. Then add cornstarch roux to thicken. Adjust seasoning to taste

Preheat Oven:   400F Separate seeds from pumpkin pulp and rinse thoroughly In sauce pan Add: 2c. water (for every 1/2c. of seeds) 1/2 c. seeds 1 t. salt BOIL: then simmer 10min. Remove from heat, drain water 1 T. olive oil Spread olive oil on cooking sheet Spread seeds across pan in 1 layer Cook: on top rack 10-20min. until lightly browned (Do not over cook)

INDREDIENTS: 1/4c. olive oil 1/2c. chopped cilantro 1/2t. oregano 1 garlic clove, minced 1-2 limes, juiced 1T. apple cider vinegar or red wine vinegar salt and pepper to taste MIX ALL

  INGREDIENTS: ½   cup   raw cashews, soaked 15 min. 1   garlic clove 2   tablespoons   fresh lemon juice 2   teaspoons   Dijon mustard 2   teaspoons   capers ,  drained ½   cup   water ground black pepper INSTRUCTIONS: In blender, place the cashews, garlic, lemon juice, mustard, capers, water, and several grinds of pepper. Blend until smooth and season to taste.

  INGREDIENTS:  Romaine lettuce and Mixed Greens Grape tomatoes 2 green onion, sliced 2 small bell peppers, sliced 1/2c. black beans 1 corn cob, removed 1T. roasted pumpkin seeds (optional) 1 avocado, sliced 2T. cotija cheese (set aside) 1c. tortilla strips DRESSING:   Cilantro Lime Vinaigrette 1/4c. olive oil 1/2c. chopped cilantro 1/2t. oregano 1 garlic clove, minced 1-2 limes, juiced 1T. apple cider vinegar or red wine vinegar salt and pepper to taste

INGREDIENTS: 1 lb. Italian Sausage–Cooked, or v. Sausage 1 Onion, chopped 2 Garlic Cloves 2 Quarts Water 3-5 T. Chicken Base 4 Large Potatoes, chopped ⅓ cup Cream, or coconut milk 2 cup Kale, chopped, stems removed DIRECTIONS: Saute - sausage, onion, garlic. ADD - water, chicken base, potatoes Boil - until tender Remove from heat ADD cream and kale. 

Saute':   till el dente' 1 T   oil ½   c   diced onion 1  bell pepper ,  diced 2   cloves   garlic ,  minced 2t  chili powder 1t   ground cumin 1t  dried oregano 1t  salt ¼t  cinnamon Pinch   of cayenne pepper ADD: 1c  quinoa ,  rinsed 3 to 4 cups  vegetable broth 1 can diced tomatoes  1 (16oz) can unsweetened  tomato sauce, or puree fresh tomatoes  SIMMER 20 min,  Until quinoa is cooked ADD: 1 ½   c.   corn kernels 3 (15oz)  cans  kidney beans ,  rinsed SERVE WITH: cilantro, cheese, tortilla chips

  INGREDIENTS: 2c.  green lentils 1T. oil 1  onion , chopped 1  bell pepper , chopped 2  garlic  cloves, minced 1-2T. chili powder 1t. cumin 1t. oregano 1/4t. hot sauce or red pepper flakes 6 medium  fresh tomatoes , diced 2  cans stewed tomatoes 1/2c.  salsa (16oz) can  Kidney beans ,  black beans,   pinto bean , or  black beans . rinsed DIRECTIONS: COOK - Lentils, al dente' in Boiling water, set aside COMBINE & Saute - oil, onion, garlic, chili powder, cumin, oregano , hot sauce ADD - 6 Fresh tomatoes, stewed tomatoes, 1/2c. salsa, Beans, cooked Lentils TOPPINGS: cheese sour cream  or pain yogurt spinach , chopped chives olives tortilla chips or Fritos

  Ingredients: 2T.  olive oil 1  yellow onion ,  diced 2   carrots ,  chopped 2   celery ,  diced 1t.   sea salt+ Fresh ground pepper 3   garlic cloves ,  minced 1½c.   cooked white beans or kidney beans ,  drained and rinsed 1  can  (28-oz) diced tomatoes 1c.   fresh   green beans ,  chopped  4c.   vegetable broth 2   bay leaves 1t.   dried oregano 1t.   dried thyme ¾c.   small pasta ,  elbows ,  shells ,  orecchiette ½c.   fresh parsley , chopped Red pepper flakes Parmesan cheese , grated ( optional) Instructions: Heat oil – Add the onion, carrots, celery, salt, and black pepper – Cook 8 min. until softened. Add the garlic, tomatoes, beans, green beans, broth, bay leaves, oregano, and thyme. Cover and simmer for 20 minutes. Stir in the pasta and cook, uncovered, for 10 more minutes, until the pasta is cooked through. Season to taste and ser...