Ingredients:

• 1-2 tsp of nut butter
• 1-2 tsp oil

Directions:

Combine nut butter with oil to thin, then drizzle on whatever foods you are serving.

Ingredients:

• 1-2 TBSP high fat yogurt
• 1 TBSP soft tofu
• 1/4 tsp coriander
• other spices to taste (pepper, cumin, garlic powder are all great

Directions:

Combine all ingredients and mix till mostly smooth and enjoy on pasta or vegetables. Blending in a personal size blender works well.

Ingredients:

• 1 TBSP butter
• 2 tsp flour
• 1/4 cup shredded cheese
• 1 TBSP nutritional yeast
• 1 tsp onion powder
• 1 tsp garlic powder

Directions:

In a pot on medium heat, melt butter and whisk in flour to create a simple roux. Stir the butter and flour until all lumps are gone, then add cheese and spices, stir until everything is blended and enjoy!

Ingredients:

• 1/2 cup chickpea flour
• 1/2 cup regular flour
• 1/4 cup flax meal
• 1 tsp baking powder
• 1/2 mashed banana
• 1 cup milk

Directions:

Combine all ingredients, mix well, pour batter into a pan heated with butter or oil. Let cook until lightly browned and bubbles form on the top, then flip. Serve with nut butter on top.

Ingredients:

• any three veggies
• 1 TBSP oil or butter
• spices and sauces to taste
• 1/4 cup tofu

Directions:

Chop veggies into bite sizes and sautee in oil or butter until soft. Add spices like cumin, coriander, or anything savory (not too spicy). You can cook the tofu with the veggies or serve plain on the side.

Ingredients:

• 1-2 slices whole wheat bread
• 1/2 avocado
• 1 tsp oil
• a dash of lemon
• hemp hearts
• nutritional yeast

Directions:

Lightly toast whole wheat bread, mash avocado with a splash of oil, a dash of lemon juice. Spread avocado on toast and sprinkle with hemp hearts and nutritional yeast. Slice into spears and serve.

Ingredients:

• 1/2 cup pasta (I like to use macaroni)
• 1 TBSP oil or butter
• handful of frozen peas
• yogurt sauce or cheese sauce

Directions:

Boil your choice of pasta until it is very soft. Melt oil or butter into drained noodles, add yogurt sauce and peas and cover until peas are warmed. Serve immediately.

Ingredients:

• 1 cup water
• 1/2 cup lentils
• 1/2 large tomato
• cumin, tumeric, black pepper to taste
• 1 TBSP butter or oil

Directions:

Combine water with lentils, boil till mushy. Add tomato and cook to soften. Add spices and butter or oil and serve warm.

Ingredients:

• 1 banana
• 1-2 tsp hemp hearts
• 1-2 tsp nut sauce
• 1/4 cup yogurt or iron-fortified infant cereal

Directions:

Cut banana into pieces, sprinkle with hemp hearts and nut sauce. Add to yogurt or infant cereal. Serve fresh.

Ingredients:

• 1 egg
• 1 handful chopped spinach
• 1 tsp hemp hearts
• 1 TBSP oil or butter
• spices to taste

Directions:

Mix the egg, chopped spinach, hemp hearts and spices in a bowl. Pour into a heated, oiled pan and cover on medium heat. Steam the frittata for about 2min, flip when lightly browned. Slice into spears or bites. Serve warm.

Ingredients:

• 1/4 large onion
• 1 piece celery
• 3 mushrooms
• 1 TBSP oil or butter
• 1/2 cup tofu
• 1 tsp nutritional yeast
• spices

Directions:

Chop onion, celery and/or mushroom and sautee in pan till soft. Add tofu, spices and nutritional yeast. Roughly scramble for 2-3min until tofu is mixed well with veggies and spices. Serve warm.

Ingredients:

• 1 sweet potato
• 1/2 squash, zuccini or other veg
• 1 onion
• 1 TBSP oil
• 1 tsp basil, rosemary and other spices

Directions:

Chop sweet potato, squash, onion or other roots or squash into bite sized pieces and toss in oil and spices. Roast in the oven at 350deg for 25-30min. Remove when soft and serve warm.

Ingredients:

• 1/2 can chickpeas
• 1/2-1 cup vegetable stock
• 1/2 TBSP butter
• 1 tsp nutritional yeast
• 1 tsp coriander
• Pepper to taste

Directions:

Cook chickpeas with vegetable broth on the stove till softened like porridge. Add butter/oil,nutritional yeast, coriander, and pepper. Mix well and serve warm.