Recipes

Ingredients

• 1 egg
• 1 slice of bread
• Butter
• Salt and pepper to taste

Prep

1.  Cut a hole 2 inches in diameter in the middle of the slice of bread.
2. Melt butter in a pan, reduce heat to medium-low.
3. Place bread in pan and carefully crack your egg straight into the hole in the bread.
4. Sprinkle salt and pepper on top.
5. Allow to cook 2 minutes, or until the egg white at the bottom is solid.
6. Quickly but gently flip the bread over, taking care to not break the yolk or let it fall out of the bread.
7. The rest of the cook time depends on how you want your egg:
   1. Over easy: cook another 2 minutes
   2. Over medium: 3-4 minutes
   3. Over hard: 5-6 minutes

Ingredients

• 2 cups flour (bread flour works best)
• 1 tbsp baking powder
• 1 tbsp salt
• 1-2 cups nonfat plain Greek yogurt
• 1 egg
• Optional seasonings: Poppy Seed, Sesame Seed, Onion Powder, Garlic Powder, Sea Salt

Prep

1.  Preheat oven to 375 F.
2. Mix flour, baking powder, and 1 tbsp salt in a large bowl.
3. Add 1 cup of yogurt to the bowl and mix together. Continue to add yogurt little by little until you get a good, doughy consistency.
4. Knead dough into fist-sized balls. Use a bit of flour on your surface and in your hands if the dough is too sticky to work with.
5. Gently squash the dough balls and stick your thumb through the center to create a hole. Add to a baking sheet lined with parchment paper.
6. Crack your egg into a bowl and add 1 tbsp water. Mix and then brush the liquid over each bagel on the baking sheet, then sprinkle with seasoning.
7. Bake for 12-15 minutes, then rotate the baking sheet and bake for another 12-15 minutes.
8.  Take sheet out and increase heat to 450o and bake for 4 more minutes.

Ingredients

• ½ cup Rolled Oats
• ½ cup of milk or milk alternative
• 2 tbsp peanut butter
• 1 tsp sugar (or other sweetener)
• 1 Banana (optional)

Materials

• Mason jar or container with a lid

Prep

1. Combine oats, milk, peanut butter, and sugar in your container, stir so that all oats get soaked in the liquid.
2. Store in refrigerator overnight, at least 8 hours.
3.  In the morning, slice banana and add to oats.
4. Enjoy!

Additional Tips

• This is just one way to flavor overnight oats, the sky's the limit with flavoring. ingredients! One thing to keep in mind with this is that you don’t want to soak fruit or soft ingredients overnight, those should be added right before eating.
• If you don’t like the consistency of oatmeal, you can use steel cut oats instead of rolled oats. They come out firmer, but they take a little longer to soak (10-12 hours).

Ingredients

• 1 cup of frozen strawberries
• 1 cup of frozen blackberries
• 1 cup of frozen raspberries 
• 1 ¼ cup of almond milk (can substitute for water or another type of milk)
• ½ cup of greek yogurt

Prep

1. In a blender, combine all ingredients and blend until smooth.

Ingredients

• 1 medium-large sweet potato
• 2 eggs
• 1 cup milk
• 1 cup flour
• 1 tsp baking soda
• Cinnamon and ground ginger (recommended)
• Cooking oil or butter

Materials

• Medium Saucepan or pot
• Blender or food processor
• Frying pan

Prep

1. Chop sweet potato into 1 inch chunks
2. Fill saucepan or pot up to 1 inch with water and bring to a boil. Add a pinch of salt and sweet potato to water, reduce heat and cover. Simmer until chunks can be easily pierced with a fork.
3. Drain and run the sweet potatoes under cold water until they are room temp.
4. Add cooled sweet potato chunks, egg, milk, and spices to blender or food processor Blend until smooth.
5. Mix flour and baking soda in a large bowl, then add blended sweet potato mixture and mix until combined. Batter should be a little runny but not watery.
6. Grease frying pan and heat on medium. Add 1/2 cup batter per pancake to pan.
7. Cook 6-7 minutes per side.
8. Enjoy!

Ingredients

• 1 tbsp vegetable oil
• 1 tbsp soy sauce 
• 1 pound of chicken (cut in small pieces)
• 3 cups of cooked rice
• 2 tbsp sesame oil
• 1 small white onion (chopped)
• 1 cup frozen peas and carrots thawed
• 2-3 tbsp soy sauce to taste (on top)
• 2 eggs lightly beaten
• 2 tbsp chopped green onions (optional)

Materials

• Saucepan
• Spatula

Prep

1. Cook in a skillet: In a large skillet or wok, add vegetable oil and soy sauce. Add in the chicken and cook until lightly brown and cooked throughout. Remove and set aside.
2. Add oil and vegetables: Pour sesame oil in the bottom. Add white onion, peas, and carrots and fry until tender. 
3. Pour egg mixture: Slide the onion, peas, and carrot to the side and pour the beaten eggs onto the other side. Using a spatula, scramble the eggs. Once cooked, mix the eggs with the vegetable mix. Stir in remaining ingredients: add the rice and chicken to the veggie and egg mixture. Pour the soy sauce on top. 
4. Stir and fry the rice and veggie mixture until heated through and combined. Add chopped green onions if desired.  

Ingredients

• ½ cup long grain rice
• ¼ lb dried black beans, soaked (or one 15oz can black beans, rinsed and drained)
• ¼ medium onion, diced
• 1 cup vegetable broth
• 2 cloves of garlic, minced
• 2 tsp cumin
• 1 tsp salt
• 1 tsp black pepper
• Cilantro and lime (optional)

Prep

1. Wash black beans under cold water in colander. Add to pot with water (water level should be 1-2 inches above beans). Bring to an aggressive boil, then bring heat down to low and let simmer for 2 hours. Drain and set aside.
2. Coat the bottom of a large pot with oil. Sauté onion and bell pepper on medium-medium high heat. Add salt, pepper, and cumin. Continue to sauté until vegetables soften.
3. Wash rice and add to pot. Cook off excess water.
4. Add vegetable stock and beans. Give it one good stir then bring to boil. Once boiling, stir again, bring heat to medium-low, cover, and cook off vegetable stock (12 minutes).
5. Fluff and add finely chopped cilantro and lemon juice to taste.

Ingredients

• One packet instant ramen
• 2 cloves of garlic, minced
• 1 tbsp red pepper powder
• 1 tbsp sugar
• 1 tbsp cooking oil (sesame oil recommended)

Prep

1. Boil 2 cups of water in a saucepan. Cook ramen noodles until soft. Drain and set aside.
2. In a small bowl, add ramen flavoring packet, garlic, red pepper powder, sugar, and cooking oil. Mix together with a spoon to form a paste.
3. In a frying pan, sauté vegetables.
4. Add cooked ramen noodles and paste, mix together so noodles are evenly coated in sauce.

Ingredients

• 1 tablespoon of olive oil
• 1 cup bell pepper diced (colors of choice)
• 1 cup of black beans canned, rinsed, and drained
• 1/2 cup corn (canned, frozen, or fresh)
• 1/2 cup of onion diced
• 2 garlic cloves, minced and crushed
• 1 teaspoon cumin
• 1 teaspoon chili powder
• salt and pepper
• 1/4 cup chopped cilantro
• 4 medium tortillas
• 2 cups of cheese

Materials 

• Pan
• Measuring cup

Prep

1. Heat 1 tablespoon oil in a medium pan over medium-high heat.
2. Add the oil, bell peppers, black beans, corn, onion, cumin, chili powder, salt, and pepper. Season with salt and pepper and cook for 3-4 minutes or until the bell peppers and onions have softened.
3. Turn off heat and stir in the cilantro.
4. In a clean skillet over medium heat, add a flour tortilla. Top with cheese, cooked veggies mixture, and another layer of cheese.
5. Place another tortilla on top and cook, flipping once, until golden on both sides, about 3 minutes per side. Repeat with remaining ingredients.
6. Enjoy!

Ingredients

• 1 single serving package mac and cheese  OR 8oz pasta and ½ cup of your favorite shredded cheese
• ½ cup milk or milk substitute
• 1 tbsp butter
• 1 can tomato soup 

Prep

1. Cook pasta as directed. Drain and Set aside.
2. In a saucepan, add milk and butter. Heat on medium to medium-low heat to warm milk without letting it boil.
3. When the milk starts to steam, add shredded cheese or mac and cheese powder. Stir to combine.
4. When cheese sauce is thick, add pasta. Mix together and set aside.
5. In large saucepan or pot, heat tomato soup as directed.
6. When soup is done, add mac and cheese. Mix and enjoy!

Ingredients

• 1 can tuna, drained
• 2 tbsp Sriracha
• 2 tbsp greek yogurt
• Flat bread
• 1 tomato
• Your favorite leafy greens (Such as spinach and arugula)

Prep

1. In a bowl, mix tuna, sriracha, and greek yogurt together until well combined.
2. Add a few slices of tomato, your greens, and tuna to a flatbread.
3. Wrap and enjoy!