22:07

Preparation

Ingredients
(6 arepas)
1 pound of yuca, cooked
1/2 cup of masarepa
2 tablespoons of milk
2 tablespoons of melted butter
1/4 cup of grated mozzarella cheese or queso blanco
Salt to taste
Butter to cook the arepas

Ingredients:
1 clove garlic
1 avocado
1 cup fresh spinach
cup pecans
cup basil
1 tbsp. fresh lemon juice
Salt and pepper to taste
Cooked pasta of your choice

Directions

Directions:
1. Add all of the ingredients (except the pasta)
to a blender, and blend until it turns into a smooth sauce.
2. Toss pasta with the sauce in a bowl.
3. Serve immediately.

1. Mash the yuca and add the masarepa, milk, butter and
salt to your taste. Let mixture stand for five minutes.

2. Make small balls with the yuca mixture.

Shape the dough into thick cakes.

Praparing
Cassava
1. Cut the tapered ends off of the root, cut into segments of four
to six inches long.
2. Remove the skin, standing the individual pieces on one cut end
and slice the peel away with a sharp blade.
3. Further cutting down of the root will be required to ensure
even and thorough cooking.
4. The segments should possess an exposed woody core at their
inner corners, which will need to be removed and disposed of.
The cassava segments are now ready to be boiled, fried, roasted
or sauted.

Unfiled Notes Page 1

3. Add the butter to a nonstick pan over medium heat.

Place the arepas in the pan, and cook about 3 minutes
on each side, until a crust forms or they are golden brown.

Ingredients:
1 cup pasta, uncooked
1 cup broccoli florets
1-2 tablespoons garlic olive oil
cup grated parmesan cheese, vegan parmesan substitute,
or nutritional yeast
Salt & pepper to taste
Directions:
1. Bring 6 cups water to a boil in a pot. Cook pasta according to directions on package.
2. Bring 1-2 inches of water to a boil in a small saucepan.
3. Chop broccoli into even pieces and place in a steamer basket, and place on top of the saucepan. Cover
with lid and steam until tender, about 5-6 minutes. Alternately, cook broccoli covered in the microwave
for 3-5 minutes, or until tender.

Ingredients
Servings: 4
2 tablespoons olive oil
4 oz. pancetta (Italian bacon), chopped
1 tablespoon finely chopped fresh sage
1 2-lb. butternut squash, peeled, seeded, cut into
pieces (about 3 cups)
1 small onion, chopped , 2 cloves garlic chopped
Kosher salt and freshly ground black pepper
2 cups low-sodium chicken broth
12 oz. fettucine or linguine
cup finely grated Pecorino, plus shaved for serving

Serves 2-3
2 ripe medium avocados
150 g thinly sliced bacon (8 pieces)
200 g cream cheese
2 tsp coarse mustard
1 tsp honey
Sea salt & fresh pepper
4-6 pieces of toasted bread e.g. Rye bread, Paleo bread
or Sourdough
Fresh cress
Directions
Preheat oven to 200 C / 400 F. Cut the bacon into
half, giving you 16 small slices. Cut you avocados in
halves, remove the stones and use a large spoon to
scoop out the flesh in one pieces. Slice 4 wedges pr half
avocado. Gently wraps each avocado wedge in a pieces
of bacon and place on a lined baking sheet. Bake in the
oven for 15 min.
Make your honey mustard cream cheese by mixing
together cream cheese, mustard, honey, salt and
pepper. Toast your bread crispy, spread out the cream
cheese in a generous layer. At last add the warm bacon
wrapped avocado wedges and top with a little fresh
cress.

active: 1 hrs total: 1 hrs

Heat oil in a large skillet over medium-high heat. Add
pancetta, reduce heat to medium, and cook, stirring
occasionally, until crisp, 810 minutes. Add sage and
toss to coat. Using a slotted spoon, transfer pancetta
and sage to a small bowl; set aside.
Add squash, onion, and garlic to skillet; season with salt
and pepper and cook, stirring occasionally, until onion is
translucent, 810 minutes. Add broth. Bring to a boil,
reduce heat, and simmer until squash is soft and liquid
is reduced by half, 1520 minutes. Let cool slightly, then
pure in a blender until smooth; season with salt and
pepper. Reserve skillet.
Cook pasta in a large pot of boiling salted water, stirring
occasionally, until al dente. Drain, reserving 1 cup pasta
cooking liquid.
Combine pasta, squash pure, and cup pasta cooking
liquid in reserved skillet and cook over medium heat,
tossing and adding more pasta cooking liquid as
needed, until sauce coats pasta, about 2 minutes. Mix in
cup Pecorino; season with salt and pepper.
Serve pasta topped with reserved pancetta and sage,
shaved Pecorino, and more pepper.
Do Ahead: Squash pure can be made 3 days ahead. Let
cool; cover and chill.

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Ingredients
1/2 cup gluten-free ro
1/2 cup unsweetened
1/2 cup nonfat Greek
1 tablespoon chia see
1 teaspoon honey
1/2 cup blueberries
Procedure
Mix all ingredients un
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nts
medium sweet potatoes, cubed
2 head of cauliflower, chopped
ucchini, sliced in half and quartered
ablespoon olive oil
2 teaspoon chili powder
ch of cayenne pepper, if you like some heat
shly ground salt and pepper
chilada sauce
an vegetarian refried black beans (any kind will work)
whole grain tortillas
/2 cups shredded cheese
ppings, if desired: avocado/guacamole, cilantro, hot sauce

ons
eheat oven to 400 degrees F.
d all veggies to a large bowl and drizzle olive oil on top.
rinkle all seasonisngs on top. Toss the veggies to evenly
tribute the spices and oil. Roast in the oven for 20 minutes.
ce done roasting, reduce oven heat to 350 degrees F.
ray a 2 quart circular dish, cake pan or spring foam pan with
nstick cooking spray. Add 1/2 cup enchilada sauce to the
ttom of the pan and add a tortilla, spread about 1/2 cup of
ried beans on the tortilla then top 1/4 of the roasted veggies,
d 1/2 cup of enchilada sauce then sprinkle 1/3 cup of cheese
top. Repeat 3 more layers, then pour remaining enchilada
uce on top with remaining cheese.
ke in the oven for 20-30 minutes or until cheese is melted
d a little golden around the edges. Let the casserole sit for
10 minutes before serving. I love topping mine with avocado
guac, cilantro and a little hot sauce. Serves 6.

Ingredients:
4 medium sweet potatoes
1 cup black beans
4 ounces fontina cheese, freshly grated
2 cups fresh arugula
1 teaspoon olive oil
half a lemon, juiced
4 eggs, cooked as desired
salt + pepper

(Makes 2 servings)

Ingredients:

1/2 cup steel cut oats

2 cups water
1 cup chopped apples (approximately 1 small apple)
1/2 teaspoon ground cinnamon
1/4 teaspoon allspice
Honey to taste

Directions:
1. Combine all ingredients and bring to a boil, reduce
heat and simmer until fully cooked.

Directions:
Preheat oven to 425 degrees F. Poke sweet potatoes with a fork and then place on a
baking sheet. Bake for 30 minutes, then reduce the heat to 350 degrees F and bake for
30-40 minutes more. Remove and let cool slightly, about 5 minutes. Carefully slice down
the center of the potato, pushing the skin open. Stuff each potato with an ounce of
fontina, then top equally with black beans. At this time you can pop it back in the oven
for a few minutes to melt the cheese.
Season arugula with olive oil and lemon juice, then add a sprinkle of salt and pepper. Add
it on top of the black beans, then add your cooked eggs on top of the arugula. If desired,
you can cook the eggs when the sweet potatoes have a few minutes left so they are all
ready to go.
I follow smitten kitchen's steps for poaching eggs.
1/2 pound (8 ounces or 225 grams) pasta of you choice, such as a ziti or twisty shape
1 tablespoon (15 ml) olive oil
3/4 pounds (340 grams) fresh mushroom, sliced (I used pre-sliced cremini, my new favorite
thing)
1 small-to-medium yellow onion, halved and sliced thin
Salt and freshly ground black pepper to taste
1/4 cup (60 ml) dry marsala wine (see notes at end for more information)
3 tablespoons (45 grams) unsalted butter
3 tablespoons (25 grams) all-purpose flour
1 1/2 cups (355 ml) stock or broth (chicken, vegetable or mushroom)
1/2 cup (50 grams) finely grated parmesan cheese
4 ounces (115 grams) mozzarella, cut into small cubes
3 tablespoons chopped fresh flat-leaf parsley
Ingredients
1. 1 large zucchini, shredded
2. 3 oz any cheese
3. 1 egg
4. 1 tsp salt
5. 1/2 tsp onion powder
6. 1/4 tsp garlic powder
7. 1/4 tsp pepper
Instructions
1. Preheat the oven to 400 degrees
2. Combine the zucchini and salt together and set aside
3. Beat the egg and goat cheese together until smooth
4. Add the garlic powder, onion powder, and pepper to the egg and cheese mixture and mix well
5. Remove all the excess water from the zucchini (place the zucchini in a thin dish towel and squeeze
out the water)
6. Add zucchini to the egg and cheese mixture and combine well
7. Spoon out 8 equal size amounts of the mixture onto a baking sheet covered with parchment paper
8. Bake for 20 minutes, remove from the oven, and flip the fritters over
9. Bake for another 10-15 minutes

ITH BLUEBERRIES AND CHIA

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to 24 hours.

Unfiled Notes Page 2

Cook the pasta:Heat oven: To 400 degrees.

Make the sauce: Reheat your empty pasta pot over high heat. Add oil and once it is hot, add
mushrooms and cook until theyve begun to brown and glisten, but have not yet released their liquid.
Reduce heat to medium-high, add onions, salt and pepper and saute together until the liquid the
mushrooms give off is evaporated. Add Marsala and cook mixture, stirring, until it has almost or fully
evaporated (depending on your preference). Add butter, stir until melted. Add flour, and stir until all
has been dampened and absorbed. Add stock, a very small splash at a time, stirring the whole time
with a spoon. Make sure each splash has been fully mixed into the butter/flour/mushroom mixture,
scraping from the bottom of the pan and all around, before adding the next splash. Repeat until all
stock has been added. Let mixture simmer together for 2 minutes, stirring frequently; the sauce will
thicken. Remove pan from heat.
Assemble and bake dish: If youre cooking in an ovensafe dish, add cooked pasta and stir until
combined. (If youre not cooking in an ovensafe dish, transfer this mixture to a 2-quart baking dish.)
Stir in half the parmesan, all of the mozzarella and two tablespoons of the parsley until evenly mixed.
Sprinkle the top with remaining parmesan. Bake for 25 to 30 minutes, until edges of pasta are golden
brown and irresistible. Sprinkle with reserved parsley and serve hot. Reheat as needed.

Ingredients
120g quinoa (about 3/4 cup)
1 bsp oil
1 onion, diced
3 cloves garlic, minced
150g mushrooms, thinly sliced (about 6 oz)
100g frozen vegetables (I used a mixture of corn, peas, green beans and baby
carrots) (about 4oz)
100g canned sweetcorn kernels (drained) (about 4 oz)
3 eggs
Black pepper
3-4tbsp dark soy sauce (plus more to serve) (**see note)
Instructions
1. Boil the quinoa in plenty of water, and drain it once it's soft.
2. Meanwhile, heat the oil in a large frying pan or wok, and add all the vegetables
(onion through corn). Cook over a fairly low heat, stirring every couple of minutes,
for 5-10 minutes, until all the vegetables are soft (including the frozen ones!).
3. To cook the egg, push all the vegetables to the side of your wok (or even transfer
them to a separate bowl for a couple of minutes) - this helps the egg to cook
without getting lost through the veg. Crack the eggs into the empty part of the pan.
Cook over a fairly low heat for a few minutes, scrambling them with your wooden
spoon, until cooked. The vegetables can then be mixed back in.
4. When the quinoa is cooked and drained, add it to the pan, and mix well. Add black
pepper and soy sauce to taste. I like quite a lot of soy sauce, but add a little to begin
with - you can always add more as you're eating. Serve immediately

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Ingredients:

2 1/2 cup uncooked quinoa

4 1/2 cup low-sodium vegetable stock, or water
2 tbsp pesto sauce
1/2 tsp celtic salt
2 tsp arrowroot powder, or cornstarch
2 cups fresh organic spinach
12 oz skim mozzarella cheese, I used 16oz
1/3 cup parmesan cheese
12 oz fresh broccoli florets
3 green onions, chopped

Directions:
Preheat the oven to 400F.
In a 9x13 baking rectangular dish place the quinoa and green onions. On the meantime, place the broccoli in a large
bowl and microwave on high for 4-5 minutes. Set aside. My microwave is not very powerful so this is how long I did it
for without the broccoli getting mushy. If you have a powerful microwave you may need just 3 minutes as it will
continue to bake in the oven for about 5 minutes.
In a large mixing bowl, with a wire whisk, mix the vegetable stock, pesto, arrowroot powder and salt. Heat mixture until
boil. You can do this on your stove top or microwave. I used my microwave.
Add the vegetable stock to the quinoa followed by the spinach, parmesan and 3/4 of the mozzarella cheese. Bake for
30-35 minutes. Take the quinoa casserole out of the oven and mix in the broccoli. Sprinkle the rest of the cheese over
the quinoa and broccoli and place back in the oven for 5 minutes or until the cheese has melted. If you like you can add
more parmesan cheese over the top as well.
I place my casserole under the broiler for 2-3 minutes to brown the top but this is just optional. Serve while still warm.

Ingredients:

1 package no-boil w
3 tablespoons olive
1 pound brussels s
1 shallot, diced
3/4 teaspoon salt
2tbs balsamic vineg
12 ounces sliced cr
12 ounces shitake
2 garlic cloves, min
2 tablespoons unsa
2 tablespoons flou
2 3/4 cups milk (2%
1/4 teaspoon fresh
8 ounces provolon
3/4 cup ricotta che
1/4 cup grated pec

s
ps uncooked elbow macaroni - whole wheat, low glycemic, gluten free... any will
k!
blespoon butter
mall yellow onion
mall butternut squash (4-5 cups cubed)
ps chicken or vegetable broth
up milk
aspoon salt

up shredded cheese - I like Gruyre but any kind will work

sley for topping
and pepper to taste

ns
k the macaroni according to package directions. Drain and set aside. Heat the
er in a large skillet over medium low heat. Cut the onion into thin rings and add
he butter in the pan, sauteing over low heat until fragrant and golden, about 20
utes.
anwhile, remove the skin and the seeds from the squash. Cut the flesh into small
es. Bring the broth to a boil and add the squash. Cook for 5-7 minutes or until fork
der. Drain, reserving cup broth, and transfer squash to the blender. Add the
ons, milk, salt, and reserved broth and puree until completely smooth and creamy.
should yield about 4 cups sauce.
r the pureed sauce over the cooked noodles and add the shredded cheese. Stir to
t the cheese; add water or milk to adjust consistency as needed. Serve with
sley, salt, and pepper to taste.

Directions:
Preheat the oven to 400 degrees F. Spray a 9x13 baking dish with nonstick spray.
Heat a large skillet over medium heat and add 1 1/2 tablespoons of the olive oil.
Add the brussels, shallots and 1/4 teaspoon each of the salt and pepper, stirring
to coat. Cook until the sprouts soften and become bright in color, stirring
occasionally, for about 5 to 6 minutes. Stir in the balsamic vinegar and cook for
another minute. Remove the sprouts from the skillet and set them aside in a
bowl.
Using the same skillet, add the remaining olive oil. Add the mushrooms and garlic,
stirring well to coat. Cook until the mushrooms are soft and juicy, stirring
occasionally, about 6 to 8 minutes. Turn off the heat and add 1/4 teaspoon each
of salt and pepper.
In a saucepan, heat the butter over medium heat. Once it's sizzling, whisk in the
flour to create a roux. Cook the roux for 2 or 3 minutes, until it becomes golden
and fragrant. Whisking with one hand, slowly stream in the milk, stirring
constantly as the mixture comes together. Cook the milk, stirring constantly, until
it starts to thicken, about 5 minutes. Season the mixture with the remaining salt,
pepper and nutmeg.
To assemble the lasagna, add about 1/4 cup of the sauce to the bottom of the
9x13 dish. Add a layer or lasagna sheets, then top with 1/3 of the brussels and 1/3
of the mushrooms. Sprinkle on 1/3 cup of cheese and using your fingers, sprinkle
on 1/4 cup of the ricotta. Drizzle 1/3 of the sauce on top. Repeat that layer two
more times. Finish off the lasagna will any of the remaining cheese, the pecorino
and the remaining sauce, evenly drizzled on top.
Bake for 30 to 35 minutes, or until the top is golden and bubbly. Let sit for about
20 minutes before slicing. I like to serve this as a side dish or as a main meal with
a large salad.

whole wheat lasagna sheets

e oil
sprouts, stems removed and sliced

gar
remini mushrooms
mushrooms, stems removed
nced
alted butter
ur
% or whole will work best)
hly grated nutmeg
e cheese, freshly grated
eese
corino romano cheese

Unfiled Notes Page 3