Omnivore Pasta Recipes Charles

Alfredo Pasta With Chicken – O

Ingredients

• 4 tbsps(2 oz, 56g) olive oil
• 1 (8 oz) white onion
• 8 (0.88 oz) big garlic cloves
• 2 cups(16 oz, 454 g) hemp seeds
• 2 cup(16 oz, 454 g) vegetable broth
• 4 tbsps(2 oz, 56 g) nutritional yeast
• 1 tsp(0.174 oz. 4.9 oz) miso paste
• 1 tsp(0.174 oz. 4.9 oz) salt
• ¼ tsp(0.04 oz, 1.25 g) nutmeg
• 10 oz penne pasta
• 2 cup (16 oz, 454 g)fresh peas (or frozen, or sub snow peas or steamed broccoli)
• 16 oz mushrooms (sauteed)

Chicken/Tofu marinade

• 1/3 cup (2.7 oz. 75.7 g)freshly squeezed lemon juice (from about 2 lemons)
• 4 (0.44 oz) cloves garlic, minced
• 1 tablespoon(0.5 oz, 14 g) Dijon mustard
• 1 tablespoon (0.5 oz, 14 g)dried Italian seasoning
• 1/2 teaspoon (0. 25oz, 7 g)kosher salt
• 1/4 teaspoon (0.125 oz, 3.5 g)freshly ground black pepper
• 3 tablespoons(1.5 oz, 42 g) olive oil
• 2 chicken thighs (OMNIVORE)
• 7 oz extra-firm tofu, drained, cut, and pressed (VEGAN)

Instructions *

1. Cook Pasta, If using frozen peas, feel free to add to the pasta water, during the last minute of cooking.
2. Heat oil over medium low heat, and saute onion and garlic until tender and golden.
3. Place it in a blender along with hemp seeds, vegetable broth, nutritional yeast, miso, salt and nutmeg.
4.  Blend until creamy and smooth. Saute the mushrooms by heating the olive oil in a skillet over medium heat.
5. Add mushrooms and saute 6-7 minutes, until golden and tender, season with salt.
6. Drain the pasta, add to a large pan along with the alfredo sauce, toss, and gently warm over low heat.
7. Add the mushrooms and toss to coat (leaving a few for the top for garnish if you like).
8. Divide among two bowls. Garnish with lemon zest, pepper, chili flakes and chopped parsley.

Chicken/Tofu Marinade

1. Whisk the lemon juice, garlic, mustard, Italian seasoning, salt, and pepper together in a medium bowl until well-combined.
2. While whisking, slowly drizzle in the olive oil until emulsified.
3. Add the tofu or chicken and gently toss to coat.
4. Cover and marinate in the refrigerator for at least 30 minutes. Or store the marinade in the refrigerator until ready to use.
5. Bake in the oven until cooked. Serve with pasta.

Buffalo Chicken Pasta – O

Ingredients

• ½ pound (8 oz) fettuccine pasta
• 2 tbsp (1 oz, 28 g)s butter divided sub vegan butter
• 2 small (4 oz each) boneless skinless chicken breasts Sub Tempeh (See recipe below)
• 1 ½ cup (12 oz) mixed frozen vegetables
• Salt and Freshly ground black pepper to taste
• 2 garlic cloves (0.22 oz) minced
• ¾ cups (6 oz) chicken stock sub vegetable stock
• ¾ cups (6 oz) heavy cream sub vegan heavy cream
• 3 tbsps (1.5 oz, 42g) hot sauce or to taste
• ½ cup (4 oz, 113.5g) Parmesan Cheese grated, plus more for serving sub nutritional yeast
• Parsley leaves for garnish

Tempeh

• 110g (3.9 oz) plain tempeh, cubed
• 23g (0.8 oz) peanut butter
• 23ml (0.77 oz) soy sauce
• 5g (0.17 oz) sriracha + stevia to taste
• 8ml (0.27 oz) rice wine vinegar
• ½ tsp (0.08 oz, 2.5g) garlic powder
• 1 tbsp (0.5 oz) water

Instructions *

1. Cook fettuccine and reserve 1/2 cup cooking water, drain and set aside.
2. Bring a large pan to medium high heat and melt ½ tablespoon butter.
3. Season chicken breasts with kosher salt and black pepper and cook for 5-7 minutes on each side, turning once or twice, until browned and juices run clear.
4. Remove from the pan, cover with foil and set aside to rest.
5. Reduce heat to medium and add ½ tablespoon butter to the same pan.
6. Add frozen vegetables and stir until they begin to soften.
7. Add garlic and season with salt and cook, stirring frequently so vegetables soften but don’t brown.
8. Add chicken stock, bring to boil then reduce to low boil until liquid is reduced by half, leaving about 1 cup.
9. Add heavy cream and bring to a simmer.
10. Reduce heat to medium and cook for 5-7 minutes or until sauce is thickened.
11. Stir in hot sauce and Parmesan and cook 1-2 minutes.
12. Remove from heat and add remaining 1 tablespoon butter.
13. Slice chicken breast into thin slices and add to sauce with fettuccine noodles and toss to coat.
14. Cook for another 1-2 minutes.
15. Season with more salt if desired.
16. If the sauce is too thick, add reserved pasta water 1 tablespoon at a time until it’s the desired consistency.
17. Garnish with parsley. Serve with additional Parmesan or nutritional yeast.

Tempeh

1. To make the tempeh, mix the marinade ingredients together in a container then add the cubed tempeh and mix well.
2. Let sit for 20-30 minutes to marinate. When you’re getting ready to start the recipe, preheat the oven to 425 F.
3. Place the tempeh cubes on a parchment paper-lined baking tray and bake for about 20 minutes until hot, gooey and starting to crisp.

Chicken Bacon Pasta and Cabbage With Bacon And Onions – O

Ingredients

• 2 tbsp (1 oz, 28 g) olive oil
• 1 Tbsp (0.5 oz, 14 g) butter sub vegan butter
• 1 onion, (8 oz, 227 g) finely chopped
• 4 large garlic clove, finely grated (0.7 oz, 20 g)
• ¾ cup (6 oz, 170.25 g) Heavy cream
• ¼ cup (2 oz, 56.75 g) ricotta cheese
• ⦜ cup (2.67 oz, 75.67 g) Parmesan, finely grated sub nutritional yeast
• 1 cup chicken stock (sub 1 cup vegetable stock to make vegetarian/vegan)
• 2 cooked chicken thighs (8 oz, 227 g), shredded
• 4 strips cooked bacon (1 oz, 28 g), roughly chopped
• 1 ½ lb (24 oz, 681 g) fettuccine

Cabbage salad

• 1 onion, sliced (8 oz, 227 g)
• 3 Tbsp (1.5 oz, 45 g) butter
• ½ lb (8 oz, 227 g) diced bacon
• 1 cabbage(16 oz, 454 g)
• ¾ cup (6 oz, 170.25 g) boiling water

Tofu

• 12 ounces (340.5 g) firm or extra firm tofu
• 1 Tbsp (0.5 oz, 14 g) olive oil
• 1 Tbsp (0.5 oz, 14 g) toasted sesame oil
• 1 Tbsp (0.5 oz, 14 g) soy sauce (or tamari for gluten-free)
• Garnish: toasted sesame seeds, chopped chives

Instructions *

1. Heat the oil and butter in a medium saucepan over a low heat and fry the onion for 10 mins, or until softened and translucent. Add the garlic and cook for 2 mins more.
2. Add the cream, ricotta cheese, parmesan and stock cube. Give it a stir and add the cooked chicken and bacon to heat through.
3. Meanwhile, cook the pasta following package instructions.
4. Reserve 100ml of the pasta water. Toss the pasta in the creamy sauce and enough of the reserved water to loosen. Season with black pepper.

Cabbage salad

1. Fry the onion in butter for 2 mins, then add the bacon and cook for a few mins more until golden.
2. Stir in the cabbage and boiling water. Cook for 2 mins over a medium heat until wilted, then cover, turn the heat to low and cook for another 5 mins.
3. Uncover and stir well; the cabbage should have a little color. If not, increase the heat and cook for a few moments more. Season to taste.

Tofu

1. Add the olive oil to a pan and add the tofu cubes. Turn on the heat to medium-high. Cook for 5 to 6 minutes until lightly browned on the bottom.
2. Briefly remove the pan from the heat to reduce spitting. Flip the tofu with chopsticks (the easiest method!) or tongs. Return the heat to medium-high and cook for an additional 5 to 6 minutes until browned.
3. Briefly remove from the heat again and drizzle with the sesame oil and soy sauce (watch for spitting). Return to low heat and cook for 2 minutes, then flip the tofu and cook for another 2 minutes, until the color is darkened.
4. Garnish with toasted sesame seeds and chopped chives. Serve immediately.

Creamy Tomato And Spinach Pasta With Baked Ginger Salmon – O

Ingredients

• 1/2 lb. (8 oz, 227 g) penne pasta
• 1 yellow onion (8 oz, 227 g)
• 2 cloves garlic (0.35 oz, 10 g)
• 1 Tbsp (0.5 oz, 14 g) olive oil
• 2 cups (16 oz, 454 g) diced tomatoes
• ½ tsp (0.088 oz,2.5 g) dried oregano
• ½ tsp (0.088 oz,2.5 g) dried basil
• ⦺ tsp (0.0208 oz, 0.585 g) crushed red pepper (optional)
• ½ tsp (0.088 oz,2.5 g)salt
• freshly cracked black pepper to taste
• 2 tbsp (1 oz, 28 g) fresh tomato
• ¼ cup (2 oz, 56.75 g) cream
• 2 tbsp (1 oz, 28 g) cottage cheese
• ¼ cup (2 oz, 56.75 g) grated Parmesan
• 4 oz. (113.4 g) fresh spinach

Salmon

• ½ tsp (0.088 oz,2.5 g) ginger
• ½ clove garlic, (0.088 oz,2.5 g) minced
• 1 Tbsp (0.5 oz, 14 g) honey
• ½ tsp (0.088 oz,2.5 g) soy sauce
• ⦺ tsp (0.0208 oz, 0.585 g) toasted sesame oil
• ½ lb. (8 oz, 227 g) fresh salmon

Tofu

• 10 ounce (283.5 g) firm tofu
• ¼ cup (2 oz, 56.75 g) garlic cloves
• 1 tsp (0.175 oz, 5 g) pepper
• 1 cup (8 oz, 227 g) olive oil
• 1 tsp (0.175 oz, 5 g) dried thyme
• 1 cup (8 oz, 227 g) red wine vinegar

Instructions *

1. Bring a large pot of water to a boil over high heat. Add the pasta and continue to boil until tender (7-10 minutes). Drain the pasta in a colander.
2. While the pasta is cooking, prepare the creamy tomato sauce. Dice the onion and mince the garlic. Add the onion, garlic, and olive oil to a large skillet and sauté over medium heat until the onions are soft and translucent (3-5 minutes). Add the diced tomatoes (with juices), oregano, basil, crushed red pepper, salt, and some freshly cracked pepper to the skillet. Stir to combine. Add the tomato and a 1/2 cup of pasta water to the skillet and stir until the tomato has mixed into the sauce.
3. Turn the heat down to low. Add Cottage cheese to pan with the cream and tomato sauce. Use a whisk to stir the sauce until the cottage cheese has fully melted and the sauce is creamy. Add the Parmesan to the skillet and stir until it is melted into the sauce. Add the fresh spinach to the skillet and gently stir it into the sauce until it has wilted (2-3 minutes). Add the pasta and stir until it is well coated in the creamy tomato sauce. Taste and adjust the salt and pepper as needed. Serve warm.

Salmon

1. Preheat the oven to 425ºF. Grate about 1 tsp fresh ginger. Combine the ginger, garlic, honey, soy sauce, and toasted sesame oil in a bowl.
2. Cut the salmon into four equal portions. Place the portioned salmon on a baking sheet lined with parchment or foil, skin side down. Spread the prepared ginger glaze over the top of each piece of salmon.
3. Bake the salmon for about 20 minutes (15 minutes for thin filets), or until the internal temperature reaches 145ºF. Serve immediately.

Tofu

1. reheat a grill to medium-high heat (375 to 450 degrees Fahrenheit). Remove the tofu from the package and drain the liquid. Cut each tofu package into half lengthwise and place it in a large bowl. Microwave it on high for 2 minutes; this helps to extract liquid. Drain off excess liquid released in the microwave.
2. Place the pieces on a towel and place another folded towel on top. Top with a cutting board and a heavy object. Allow to press for 15 minutes until the water is drained.
3. In a medium bowl, whisk together the garlic cloves, salt, pepper, olive oil, dried thyme and red wine vinegar. Cut each slab into 3 large slices. Brush all sides of the slices with the sauce (reserving the remainder for after grilling).
4. Place the tofu slabs onto the grill and cook 2 to 3 minutes per side, until lightly browned with grill marks, and the tofu releases from the grates. Remove from the grill. Transfer to a serving plate and brush on remaining sauce, pouring any leftover over the top. Taste and salt if necessary.

Farfalle/Bowtie Herb Pasta and Broccoli With Chicken Thighs – O

Ingredients

• 8 oz. (227 gm) pasta
• 300g (10.5 oz) frozen broccoli florets
• 2 tbsp (1 oz, 28 g) butter
• 3 Tbsp (1.5 oz, 45 g) olive oil (VEGAN)
• 2 tbsp (1 oz, 28 g)grated Parmesan
• 3 Tbsp (1.5 oz, 45 g) nutritional yeast (VEGAN)
• Salt to taste
• Freshly cracked pepper to taste
• Fresh herbs mix (basil and cilantro) chopped
• pinch of crushed red pepper (optional)

Chicken thighs

• 4 chicken thighs (16 oz, 454 g)
• 1 egg beaten
• ½ cup (4 oz, 113. g) flour
• ¼ tsp (0.0412 oz, 1.17 g) each salt and pepper
• 1 cup (8 oz) panko bread crumbs
• ¼ tsp (0.0412 oz, 1.17 g) oregano
• ¾ tsp (0.12 oz,3.5 g) garlic powder
• ¼ tsp (0.0412 oz, 1.17 g) onion powder
• ⦺ tsp (0.0208 oz, 0.585 g) dried basil
• Olive Oil
• 2 cups cooked chickpeas (VEGAN) (16 oz, 454 g)

Instructions *

1. Bring a pot of water to a boil, then add the pasta. Boil until the pasta is al dente (7-10 minutes).
2. Add the frozen broccoli florets to the boiling pasta water, turn off the heat, and let sit for 1-2 minutes, or until the broccoli is tender-crisp.
3. Drain the pasta and broccoli in a colander.
4. Transfer the pasta and broccoli back to the pot (with the heat off) or to a bowl and add the butter. Toss until the butter has melted and coated everything. Add the parmesan, salt, freshly cracked pepper, and red pepper flakes, then toss to coat again. Taste and adjust seasoning as needed. Serve immediately with fresh chopped herbs.

Chicken thighs

1. Beat eggs and set aside.
2. Mix flour, salt and pepper in a shallow dish. In another dish, combine Panko, bread crumbs and seasonings.
3. Dip chicken in flour and shake off any excess. Dip in the egg mixture and then into the bread crumbs. Gently press the crumbs to adhere. Generously coat the chicken with olive oil on each side and place on a rimmed baking sheet.
4. Bake for 25-28 min or until the chicken reaches 165°F

Fusilli Pasta & Baked Chicken Thighs – O

Ingredients

Pasta

• 1 lb (16 oz, 454 g)Fusilli pasta
• Baked chicken
• 2 bone-in chicken thighs (16 oz, 454 g)
• 1 Tbsp (0.5 oz, 14 g) olive oil
• Salt to taste
• ¼ tsp (0.0412 oz, 1.17 g) pepper
• ¼ tsp (0.0412 oz, 1.17 g) paprika
• ½ tsp (0.088 oz,2.5 g) garlic powder
• 3 cups (24 oz, 681 g)Stewed tomatoes – to serve

Tempeh bolognese (VEGAN)

• ½ Tbsp (0.25 oz, 7g) extra virgin olive oil
• ½ large onion (4 oz, 113.5 g) diced
• 2 cloves garlic (0.35 oz, 10 g) crushed
• 4 oz package tempeh (113.5 g) crumbled
• ½ tsp (0.088 oz,2.5 g) oregano
• ½ tsp (0.088 oz,2.5 g) thyme
• ¼ tsp (0.0412 oz, 1.17 g) chili powder
• 14oz (392 g) diced tomatoes
• 2 Tbsp (1 oz, 28 g) cup water more as needed
• 2 Tbsp (1 oz, 28 g) nutritional yeast flakes

Instructions *

1. Bring a large pot of water to boil.
2. Add pasta and salt and cook.
3. Drain pasta and set aside.

Chicken Thighs

1. To make chicken, preheat the oven to 400 degrees and prepare a 9×13-inch baking dish with a light coating of olive oil.
2. Brush olive oil over the chicken thighs.
3. In a small bowl, combine the salt, pepper, paprika, and garlic powder. Sprinkle the seasoning blend over both sides of the chicken thighs and place them in the prepared baking sheet.
4. Bake in the preheated oven, uncovered for 30-40 minutes or until the internal temperature reads 165 degrees.

Tempeh bolognese

1. Heat the oil in a large skillet over medium-high heat.
2. Add the onion, and sauté until it just begins to brown, stirring frequently.
3. Add the garlic, and cook for 2-3 minutes, more, until it has just softened.
4. Now add the tempeh crumbles, and sauté with the onions and garlic until the tempeh begins to brown – about five minutes.
5. Add the oregano, thyme, and chili and cook with the spices for about a minute. Add the diced tomatoes, water, and nutritional yeast and stir well to combine.
6. If the mixture is too thick, add a bit more water as needed (remember it’ll thicken as it cooks).
7. Reduce the heat to medium-low, and let the bolognese simmer for about 20 minutes, stirring occasionally.
8. Serve over hot whole wheat spaghetti, with extra nutritional yeast sprinkled over the top.

Garlic Pasta With Beef And Broccoli – O

Ingredients

• ¼ cup (2 oz, 56.75 g) hoisin sauce
• 3 Tbsp (1.5 oz, 45 g) butter, divided
• 1 Tbsp (0.5 oz, 14 g) soy sauce
• 3 Tbsp (1.5 oz, 45 g) brown sugar
• 1 Tbsp (0.5 oz, 14 g) sesame oil
• ½ lb. (8 oz, 227 g) ground beef
• 4 cloves garlic (0.7 oz, 20 g)
• ½ lb. (8 oz, 227 g) broccoli florets
• 1 lb (16 oz, 454 g) spaghetti
• 8 green onions (4 oz, 113.5 g)
• 2 pinches crushed red pepper flakes

Grilled tofu skewers (VEGAN)

• 7-ounce (196 g) Extra Firm Tofu, drained
• Olive Oil for oiling the grill pan

Marinade

• 1 Tbsp (0.5 oz, 14 g) Soy Sauce
• ¾ Tbsp (.375 oz, 10.5 g) freshly squeezed lemon juice
• ¾ Tbsp (.375 oz, 10.5 g) Mustard
• ¾ Tbsp (.375 oz, 10.5 g) maple syrup
• ½ Tbsp (0.25 oz, 7g)olive oil
• ⦺ tsp (0.0208 oz, 0.585 g) cayenne pepper
• ⦺ tsp (0.0208 oz, 0.585 g) garlic powder
• ⦺ tsp (0.0208 oz, 0.585 g) onion powder

Instructions *

1. Melt 2 tbsp (1 oz, 28 g) butter in a bowl (microwave for about 20 seconds) then add the hoisin sauce, soy sauce, brown sugar, and sesame oil. Stir to combine, then set the sauce aside.
2. Bring a large pot of water to a boil. Once it reaches a boil, add the spaghetti and continue to boil until the spaghetti is tender (about 7 minutes). Drain the spaghetti in a colander.
3. While the spaghetti is cooking, begin the beef and broccoli. Add the remaining tablespoon butter to a large skillet and melt over medium heat. Add the ground beef and continue to cook over medium heat until the beef is cooked through (5-7 minutes). If you’re using a higher fat content beef, drain the fat before moving onto the next step (I used 10% fat and there wasn’t enough to drain).
4. While the beef is cooking, mince the garlic. Add the garlic to the skillet with the browned beef and continue to cook over medium heat for 1-2 minutes more, or until the garlic has softened slightly.
5. Add the frozen broccoli florets to the skillet with the beef and garlic. Continue to sauté over medium heat until the broccoli is no longer frozen. The broccoli will continue to cook in the next steps, so it does not need to be completely heated through at this point.
6. Finally, add the cooked and drained pasta and the prepared sauce to the skillet with the beef and broccoli. Continue to cook and stir until everything is combined, coated in sauce, and heated through.
7. Slice the green onions and sprinkle over top just before serving, along with a pinch of crushed red pepper flakes, if desired.

Grilled Tofu Skewers

1. ice the drained tofu into 4 vertical slabs. Cover them with a few paper towels or a clean dish towel. Weigh them down with your heaviest cookbook and even out the weight with a few cans of beans (or use or a heavy skillet weighed down with a few cans). Press for 15 to 30 minutes.
2. Cut the tofu into cubes, not too big or small but as evenly as possible. I usually slice each vertical slab in half, vertically, so I end up with 8 slices. Then cut each of the 8 slabs into 4 or 5 cubes.
3. Make the marinade. In a jar, combine the soy sauce, lime juice, mustard, agave or maple syrup, cayenne, garlic powder, and onion powder. Seal the lid, and shake vigorously to combine. Or add all the ingredients to a bowl and whisk well until spices are dissolved.
4. Transfer tofu cubes to a large reusable bag, pour on the marinade, and gently toss to coat. Marinate for at least 15 minutes at room temperature, or up to 8 hours in the fridge. Flip the bag a few times to ensure the tofu is evenly coated.
5. Thread several tofu cubes onto a skewer, lined up and closely pushed together (this makes them easier to turn on the grill). Repeat with remaining tofu and skewers. Reserve the excess marinade.
6. Set a small bowl with a few tablespoons of olive oil near the grill and oil up a wad of paper towels or a clean dish towel. Rub olive oil on the grill pan.
7. Place tofu on the griddle pan and turn occasionally adding oil as required and carefully rotate the skewers using tongs and/or a long stainless spatula. Occasionally, after rotating the skewers, brush some reserved marinade on top of the tofu. Take the skewers off the grill and serve with pasta.

One Pot Pasta With Sausages – O

Ingredients

• 2 cloves (0.2 oz) garlic
• 1 (6 oz) yellow onion
• 2 (6 oz) carrots
• 2 tbsp (1 oz, 28 g) olive oil
• 8 oz. mushrooms
• 1 (5 oz) zucchini
• 1 (4 oz) red bell pepper
• ½ lb. (8 oz) fusilli pasta (not cooked)
• ½ tsp (0.08oz, 2.5g) dried basil
• ½ tsp (0.08oz. 2.5g) dried oregano
• 2 cups (16 oz) vegetable broth
• 24 oz. pasta sauce
• 4oz. mozzarella, shredded sub nutritional yeast (optional)
• 4 sausages (12 oz)
• 2 cups (16 oz) cooked chickpeas (VEGAN)

Instructions *

1. Mince the garlic, dice the onion, and slice the carrots. Add the garlic, onion, and carrots to a large pot with the olive oil. Sauté over medium heat until the onions are soft and translucent.
2. While the vegetables are sautéing, slice the mushrooms. Once sliced, add them to the pot with the other vegetables and continue sautéing. While the rest of the vegetables are sautéing, dice the zucchini and bell pepper. Once the bell pepper and zucchini are diced, add them to the pot along with the rotini, basil, oregano, and vegetable broth. Stir to combine.
3. It’s okay if the broth doesn’t fully submerge the pasta. Place a lid on the pot, turn the heat up to medium-high, and allow the broth to come up to a boil.
4. Once the broth reaches a full boil, give the pasta a quick stir, replace the lid, then turn the heat down to medium-low. Let the pasta simmer over medium-low, stirring occasionally and always replacing the lid, for about 10 minutes, or until the pasta is tender.
5. Once the pasta is tender, add the pasta sauce to the pot and stir to combine. Top with the shredded cheese then place the lid back on the pot. Let the pasta heat for a few minutes, or just until the cheese is melted. Serve with sausages for omnivores and chickpeas for vegans

Pasta Alla Puttanesca With Chicken – O

Ingredients

• 600g (21.164 oz) cooked spaghetti
• 240g (8.47 oz) pitted olives
• Juice of half lemon
• 6 cloves (0.6 oz) of garlic
• 2 peeled (10 oz) tomatoes
• 100g (3.53 oz) cherry tomatoes
• 4 sprigs (10 oz) of basil
• 4 sprigs of (11.4 oz) cilantro
• 100ml (3.38 oz) extra virgin olive oil
• 2 pinches of chili flakes
• Salt and black pepper to taste
• Parmesan for garnish sub nutritional yeast (VEGAN)

Chicken/Tofu

• ⦜ cup (2.67 oz) freshly squeezed lemon juice (from about 2 lemons)
• 4 cloves (0.4 oz) garlic, minced
•  Tbsp (0.5oz, 14g) mustard
• 1 Tbsp (0.5oz, 14g) dried Italian seasoning
• ½ tsp (0.083 oz) salt
• ¼ tsp (0.042 oz) freshly ground black pepper
• 3 Tbsp (1.5 oz) olive oil
• ½ pound (8 oz) boneless, skinless chicken thighs (OMNIVORE)
• 7 ounces extra-firm tofu, drained, cut, and pressed (VEGAN)

Instructions *

1. Chop garlic and tomatoes. Drizzle olive oil in a pan. Add in garlic and olives. Add chili flakes and tomatoes and allow to cook for 10 minutes under low heat.
2. Add cooked pasta with some reserved pasta water and stir carefully with a thong to incorporate sauce. Add lemon juice, salt and black pepper to taste.
3. Chop cilantro and basil and sprinkle into pasta. Remove from heat and serve hot.

Chicken/Tofu Marinade

1. Whisk the lemon juice, garlic, mustard, Italian seasoning, salt, and pepper together in a medium bowl until well-combined. While whisking, slowly drizzle in the olive oil until emulsified.
2. Add the tofu or chicken and gently toss to coat. Cover and marinate in the refrigerator for at least 30 minutes, or store the marinade in the refrigerator until ready to use.
3. Bake in the oven at 160C/320F for 20 to 30 minutes until cooked.

Pasta With Broccoli And Tuna – O

Ingredients

• 320g (11.29 oz) penne pasta
• 500g (17.637 oz) Broccoli
• 90g (3.17 oz) canned tuna sub 1 cup hummus
• 1 tbsp (0.5oz, 14g) turmeric powder
• 3 tbsp (1.5 oz, 42 g) Olive Oil
• 1 (0.1 oz) Garlic clove
• 2 tbsp (1.5 oz, 42 g) Sesame seeds
• 3 tbsp(1.5 oz, 42 g) grated Parmesan cheese sub nutritional yeast
• Salt and Pepper, to taste

Instructions *

1. Boil the broccoli in salted water florets until fork tender and drain them. Cook the pasta in broccoli water.
2. In a large skillet, heat the olive oil and put a garlic clove. Take out the garlic clove when golden. Add broccoli and tuna or hummus in the skillet and then sprinkle with tumeric, Parmesan cheese or nutritional yeast and sesame seeds.
3. Drain the pasta and put it in the skillet. Toss well to coat. Adjust with salt and pepper.

Pasta Marinara With Sauteed Chicken – O

Ingredients

• 10 ounces spaghetti
• 2 tbsp (1 oz, 28 g) olive oil
• ½ onion (3 oz) (chopped)
• 3 (0.33 oz) garlic cloves, finely minced
• 28 oz canned tomatoes
• ½ tsp (0.08 oz, 2.5 g) dried oregano
• ½ tsp (0.08 oz, 2.5g) salt
• ¼ tsp (0.04 oz,1.25g )black pepper, freshly ground
• 1 Tbsp (0.5 oz, 14 g) fresh basil, or parsley, finely minced, plus more to garnish

Sauteed chicken

• 2 tbsp (1 oz, 28 g)s olive oil
• 2 boneless, skinless chicken breast halves, about 6 ounces each
• Salt and freshly ground black pepper to taste
• 1 tbsp (0.5 oz, 14 g)lemon juice
• 3 tbsps (1.5 oz, 42 g) chicken broth
• 2 tsp (0.35 oz, 10 g)s finely grated ginger

Sauteed tempeh

• 1 tbsp (0.5 oz, 14g) olive oil
• 8 ounces tempeh, cut into small triangles
• 2-3 cloves (0.28 oz) garlic, minced
• 1 tbsp (0.5 oz, 14 g) minced ginger
• 2 tbsp (1 oz, 28 g) soy sauce

Instructions *

1. Cook pasta and reserve pasta water.
2. Place a medium saucepan over medium heat and add 2 tbsp (1 oz, 28 g) olive oil. Once the oil is hot, add 1/2 cup chopped onion, stirring often until soft and golden (about 5 min).
3. Add minced garlic and stir for 1 min, or until fragrant. Stir in 28 oz crushed tomatoes, 1/2 tsp (0.35 oz, 10 g) oregano, 1/2 tsp (0.35 oz, 10 g) salt and 1/4 tsp pepper. Bring to a light boil then reduce heat and simmer partially covered for 15 minutes.
4. Finally, stir in 1 Tbsp chopped fresh basil then turn off the heat.

Sauteed Tempeh

1. In a wok or large, nonstick skillet, heat olive oil over medium heat. Add the tempeh and cook, stirring frequently, until lightly browned on all sides, about 5 minutes.
2. Add the garlic and ginger and cook for 30-60 seconds or until fragrant but not burnt. Add the soy sauce and cook for another 30 seconds or until it is fully absorbed/cooked off.

Sauteed Chicken

1. Heat the oil in a medium skillet over medium-high heat until it shimmers.
2. Season both sides of the chicken breasts with salt and pepper, and place them skin side down in the pan. Cook, turning once, until firm to the touch, about 5 minutes per side. Transfer the chicken breasts to a plate.
3. Add the lemon juice to the skillet, and scrape up any browned bits that cling to the pan with a wooden spoon. Add the chicken broth and ginger, and bring to a boil. Off the heat,
4. Divide the chicken between the 2 plates and spoon the sauce over the chicken.
5. Serve.

Pasta With Sauteed Chicken – O

Ingredients

• 1 pound (16 oz) spaghetti
• ⦜ cup (2.67 oz) olive oil
• 8 large (0.9 oz) garlic cloves, cut into thin slivers
• ½ tsp (0.08 oz, 2.5 g) crushed red pepper flakes
• ½ cup (4 oz, 113.5g) minced fresh parsley
• 1 cup (8 oz, 227 g) freshly grated Parmesan cheese sub nutritional yeast plus extra for serving
• Salt to taste

Chicken

• 2 tbsp (1 oz, 28 g) olive oil
• 2 boneless, skinless chicken breast halves, about 6 ounces each
• Salt and freshly ground black pepper to taste
• Juice of ½ lime (about 1 tablespoon)
• 3 tbsp (1.5 oz) chicken broth
• 2 tsp (0.35 oz, 10 g) finely grated ginger
• ¼ cup (2 oz) fresh basil leaves, torn
• 2 tbsp (1 oz, 28 g) fresh mint leaves, torn

Tofu

• 7-ounces firm or extra firm tofu
• 1 tbsp (0.5 oz, 14 g) olive oil
• 1 tbsp (0.5 oz, 14 g) sesame oil
• 1 tbsp (0.5 oz, 14 g) soy sauce (or tamari for gluten-free)
• Salt to taste (0.026 oz)
• For the garnish: Toasted sesame seeds (0.026 oz) or chopped chives

Instructions *

1. Bring a large pot of water to a boil. Add 2 tablespoons of salt and the pasta and cook according to the directions for 8 to 10 minutes. Set aside 1 ½ cups of the pasta cooking water before you drain the pasta.
2. Meanwhile, heat the olive oil over medium heat in a pot large enough to hold the pasta, such as a 12-inch saute pan or a large, shallow pot.
3. Add the garlic and cook for 2 minutes, stirring frequently, until it just begins to turn golden on the edges-don’t overcook it!
4. Add the red pepper flakes and cook for 30 seconds more. Carefully add the reserved pasta-cooking water to the garlic and oil and bring to a boil. Lower the heat, add 1 teaspoon of salt, and simmer for about 5 minutes, until the liquid is reduced by about a third.
5. Add the drained pasta to the garlic sauce and toss. Off the heat, add the parsley and Parmesan or Nutritional yeast and toss well. Allow the pasta to rest off the heat for 5 minutes for the sauce to be absorbed. Taste for seasoning and serve warm with extra Parmesan or Nutritional yeast on the side.

Tofu

1. Cut the tofu into large cubes (about 1.5″ x 2″) and pat it dry with a towel.
2. Add the olive oil to a non-stick pan and add the tofu cubes and a few pinches of salt. Turn on the heat to medium-high. Cook for 5 to 6 minutes until lightly browned on the bottom. Briefly remove the pan from the heat to reduce spitting. Flip the tofu with chopsticks or tongs.
3. Return the heat to medium-high and cook for an additional 5 to 6 minutes until browned. Briefly remove from the heat again and drizzle with the sesame oil and soy sauce (watch for spitting). Return to low heat and cook for 2 minutes, then flip the and cook for another 2 minutes, until the color is darkened. Serve immediately.

Chicken

1. Heat the oil in a medium skillet over medium-high heat until it shimmers.
2. Season both sides of the chicken breasts with salt and pepper, and place them skin side down in the pan.
3. Cook, turning once, until firm to the touch, about 5 minutes per side. Transfer the chicken breasts to a plate.
4. Add the lime juice to the skillet, and scrape up any browned bits that cling to the pan with a wooden spoon. Add the chicken broth and ginger, and bring to a boil. Off the heat, add the basil and mint to the pan and swirl the pan to combine.
5. Divide the chicken between the 2 plates and spoon the herb sauce over the chicken.

Pesto Pasta With Grilled Chicken, Cherry Tomatoes And Arugula – O

Ingredients

Pesto

• 2 ½ cups (20 oz, 567.5 g) fresh basil
• ⦜ cup (2.67 oz, 75.67 g) blanched almonds
• ⦜ cup (2.67 oz, 75.67 g) parmesan cheese plus extra for serving
• ¼ cup (2 oz, 56.75 g) extra virgin olive oil
• 1 lemon, juice only
• 1 clove garlic (0.175 oz, 5 g

Pasta

• 2 skinless, boneless chicken breasts (16 oz, 454 g)
• 1 tsp (0.175 oz, 5 g) dried basil
• 1 lb (16 oz, 454 g) penne pasta
• 1 tbsp(0.5 oz, 14 g) olive oil
• 2-3 cloves garlic (0.5 oz, 14 g)
• ½ cup (4 oz, 113.5 g) chopped tomatoes (optional)
• 1 cup (8 oz, 227 g) rocket/arugula
• salt
• Pepper

Tofu

• 7-ounces (196 g) firm or extra firm tofu
• 1 tbsp(0.5 oz, 14 g) olive oil
• 1 tbsp(0.5 oz, 14 g) toasted sesame oil
• 1 tbsp(0.5 oz, 14 g) soy sauce (or tamari for gluten-free)

For the garnish

• 1 tbsp(0.5 oz, 14 g) Toasted sesame seeds
• 1 tbsp(0.5 oz, 14 g) chopped chives

Instructions *

1. In a food processor or blender combine the fresh basil, almonds, pressed garlic clove and lemon juice.. Process until smooth.
2. With the motor of the food processor still running, pour in the olive oil through the chute and process for 10-20 seconds longer.
3. Turn the food processor off and taste the pesto, add a pinch of salt if necessary.

Tofu

1. Add the olive oil to a pan and add the tofu cubes and a few pinches of salt.
2. Turn on the heat to medium-high. Cook for 5 to 6 minutes until lightly browned on the bottom.
3. Briefly remove the pan from the heat to reduce spitting. Flip the tofu with chopsticks (the easiest method!) or tongs.
4. Return the heat to medium-high and cook for an additional 5 to 6 minutes until browned.
5. Briefly remove from the heat again and drizzle with the sesame oil and soy sauce (watch for spitting). Return to low heat and cook for 2 more minutes.

Pasta

1. Cook the pasta in a large pot of salted water.
2. While the pasta is cooking, preheat the grill and grill the chicken breasts seasoned with salt, pepper and dried basil for 5-7 minutes per side, depending on the thickness of the breast.
3. Remove to a separate plate and keep warm. A couple minutes before the pasta is fully cooked, heat 1 tbsp of olive oil in a large pan, then saute sliced garlic cloves over low heat for 10-20 seconds.
4. Do not allow the garlic to brown, then add the tomatoes and arugula and cook while stirring for 1-2 minutes.
5. Drain the pasta while reserving 1 cup of cooking water.
6. Add the pasta and pesto directly to the pan with garlic, cherry tomatoes and arugula, toss everything gently to combine, add a splash of reserved water to loosen the sauce.
7. The dish should be saucy and not pasty. Keep adding the pasta water until you reach the desired consistency.
8. Taste and add more salt if needed. Slice the grilled chicken and top the pasta with it.
9. Serve with Parmesan for omnivore and a handful of fresh tomatoes for extra texture and freshness.

Scallion Hummus Pasta With Chicken Thighs – O

Ingredients

Pasta

• 1 cup (8 oz, 227 g) chickpeas
• ¼ cup (2 oz, 56 g) olive oil
• 1 fresh lemon, or ¼ cup (2 oz, 56 g) lemon juice
• ⦺ cup (1 oz,28 g) sesame oil or ¼ cup (2 oz, 56 g) greek yogurt
• 4 cloves garlic (0.5 oz, 14 g), or 1 tsp (0.175 oz, 5 g) garlic powder
• ¼ tsp (0.0412 oz, 1.17 g) ground cumin
• Salt to taste
• 6 scallions (4 oz, 113.5 g)
• ½ cup (4 oz, 113.5 g) chopped onions
• 16 oz. (454 g) fettuccine pasta
• 4 cups (32 oz, 908 g) black beans (VEGAN)
• Chicken thighs (OMNIVORE)
• ¾ Tbsp (.375 oz, 10.5 g) olive oil
• 4 boneless skinless chicken thighs (16 oz, 454 g)
• ¼ tsp (0.0412 oz, 1.17 g) onion powder
• ¼ tsp (0.0412 oz, 1.17 g) garlic powder
• ¼ tsp (0.0412 oz, 1.17 g) chili powder
• Salt and fresh ground pepper, to taste
• ½ Tbsp (0.25 oz, 7g) butter
• 2 cloves garlic, (0.25 oz, 7g) minced
• ¼ cup (2 oz, 56 g) chicken broth

Instructions *

1. Prep and cook chickpeas. Drain the chickpeas and add them to a food processor along with the olive oil, juice from the lemon (about ¼ cup), sesame oil or greek yogurt, garlic, cumin, and salt. Pulse the ingredients, adding a small amount of water if needed to keep it moving, until the hummus is smooth.
2. Slice the scallions (both white and green ends) and onions. Add the green onion and chopped onion into the hummus in the food processor and process again until only small flecks of green remain. Taste the hummus and adjust the salt, lemon, or garlic if needed.
3. Cook the pasta, reserve one cup of the cooking water, then drain the cooked pasta in a colander.
4. Return the drained pasta to the pot with the heat turned off. Add about ¾ of the hummus to the pasta and stir until the pasta is evenly coated (add more hummus if needed). Add the reserved pasta water as needed to keep the mixture smooth and saucy.

Skillet Chicken With Orzo And Olives – O

Ingredients

• 2 (10 oz) chicken thighs
• 1 pinch salt and pepper
• 1 small (4 oz) yellow onion, diced
• ½ Tbsp (0.25oz, 7g) olive oil
• 2 (0.2 oz) cloves garlic, minced
• 212g (7.48 oz) diced tomatoes
• 10g (0.35 oz) canned olives
• ¼ tsp (0.0417 oz) dried oregano
• 1 cup chicken broth (8 oz) sub 2 cups (16 oz) vegetable broth
• 1 ½ cups (12 oz) orzo (uncooked)
• 1 cup (8 oz) cooked chickpeas (VEGAN)

Instructions *

1. Pat the chicken thighs dry with a paper towel, then sprinkle both sides with a pinch of salt and pepper.
2. Heat the olive oil in a large, deep skillet over medium heat. Once the oil is hot and shimmering, add the chicken thighs with the skin side down. Cook the chicken thighs on each side until golden brown (about 5-7 minutes each side), then remove to a clean plate.
3. Pour off the excess fat from the skillet, leaving just enough to sauté the garlic. Turn the heat down to medium-low, add the minced garlic, and sauté for about one minute, or just until the garlic is soft and very fragrant.
4. Add the diced tomatoes (with juices), oregano, olives, and some freshly cracked pepper. Stir the tomatoes, herbs, and olives to combine and allow the juices from the tomatoes to dissolve any browned bits from the bottom of the pan.
5. Roughly chop the kalamata olives, and add them to the skillet. Add the chicken broth and orzo to the skillet, and stir to combine.
6. Nestle the browned chicken thighs down into the skillet, place a lid on the skillet and turn the heat up to medium-high. Allow the skillet to come to a boil, then turn the heat down to low, or the lowest temperature needed to maintain a gentle simmer. Let the skillet simmer for 15 minutes with the lid in place.
7. Turn the heat off and let the skillet rest for 5 minutes. The tomatoes and olives will have risen to the top, so use a fork to gently stir or fluff the orzo, tomatoes, and olives back together. The orzo should be tender and slightly saucy.

Spaghetti And Buffalo Chicken – O

Ingredients

• 2 tbsp (1 oz, 28 g) olive oil
• 6 cloves garlic (1 oz, 28 g) minced
• 1 yellow onion (8 oz, 227 g) diced
• 2 stalks celery (6 oz, 170.25 g) diced
• 2 cups (16 oz, 454 g) low sodium chicken or bone broth sub vegetable broth
• kosher salt to taste
• 14 ounce diced tomatoes
• 24 ounces (392 g) penne pasta
• ½ cup (4 oz, 113.5 g) mayo
• ¾ cup (6 oz, 170.25 g) greek yogurt
• 1 tsp (0.175 oz, 5 g) garlic powder
• 1 ½ tsp (0.2625 oz, 7.5 g) tsp dried dill
• 1 ½ tsp (0.2625 oz, 7.5 g)dried chives or 1 Tbsp fresh chives
• 1 Tbsp (0.5 oz, 14 g) fresh lemon juice
• ⦜ cup (2.67 oz, 75.67 g) hot sauce (Cholula Sauce)
• (8 oz, 227 g) Shredded chicken breast

Grilled Tempeh (VEGAN)

1. (8 oz, 227 g) tempeh
2. ¼ cup (2 oz, 56.75 g) garlic cloves
3. 1 tsp (0.175 oz, 5 g) pepper
4. ¼ cup (2 oz, 56.75 g) olive oil
5. 1 tsp (0.175 oz, 5 g) dried thyme
6. ½ cup (4 oz, 113.5 g) red wine vinegar

Instructions *

1. Add olive oil to a large and deep skillet (similar in size to a cast iron skillet) over medium heat. When the oil is hot and shimmering, add the onion and celery and cook, stirring frequently, for 3-4 minutes until the onion is translucent.
2. Add the minced garlic and cook for another 1-2 minutes, until fragrant.
3. Add the chicken broth, diced tomatoes with the juice and salt and heat to medium-high and bring to boil.
4. Once boiling, add the penne pasta then close the lid, reduce heat to medium-low, and simmer for 10-12 minutes. Double check your pasta box label for cook times. Do not overcook the pasta.
5. Open the lid to stir 1-2 minutes as it’s cooking to avoid burning on the bottom of the pan.
6. When the pasta is done, add the paleo mayo, coconut cream, garlic powder, dried dill, chives, lemon juice and hot sauce and stir to cook for 1-3 more minutes, until the mayo and cream are melted and evenly combined.
7. Add the chicken and stir one more time to coat. Serve immediately with fresh chives.

Grilled Tempeh

1. Place the block of tempeh on a cutting board, then thinly slice it and place the slices in a small plastic bag or a bowl.
2. Next, make the marinade. Whisk vinegar, olive oil, thyme, pepper, garlic and salt to taste. Then, pour the marinade over the tempeh (either in the bag or the bowl) and place the tempeh in the refrigerator for at least 10 minutes, or up to 4 hours, allowing it to marinate.
3. Place a grill pan on the stove top on high heat. Grill it on the first side for 4 minutes, then flip it over, brush it with a little more of the marinade and grill it for 3-4 minutes on the second side.
4. Transfer the tempeh from the grill onto a plate. Before serving, brush with any remaining marinade and sprinkle with sea salt. Enjoy!

Shredded Chicken

1. Add 2-3 chicken breasts to the pot you’re going to use then add cold water until they’re completely covered.
2. Season with salt then turn the stove to medium-high and bring to a light boil.
3. Reduce the heat to low and simmer for 20 minutes until it reaches an internal temperature of 75C/165°F.
4. Drain, cool and shred. Stir in pasta before serving.

Spaghetti And Chicken – O

Ingredients

• Kosher salt
• 1 pound (16 oz) spaghetti
• ⦜ cup (2.67 oz) olive oil
• 8 large (1 oz) garlic cloves, cut into thin slivers
• ½ tsp (0.083 oz) crushed red pepper flakes
• ½ cup (4 oz) minced fresh coriander
• ½ cup (4 oz) nutritional yeast plus extra for serving sub ½ cup freshly grated Parmesan cheese

Chicken/Tofu marinade

• 1/3 cup (2.67 oz) freshly squeezed lemon juice (from about 2 lemons)
• 4 (0.4 oz) cloves garlic, minced
• 1 tablespoon (0.5 oz) Dijon mustard
• 1 tablespoon (0.5 oz) dried Italian seasoning
• 1/2 teaspoon (0.083 oz) kosher salt
• 1/4 teaspoon (0.0417 oz) freshly ground black pepper
• 3 tablespoons (1.5 oz) olive oil
• 2 (12 oz) chicken thighs (OMNIVORE)
• 7 ounces extra-firm tofu, drained, cut, and pressed (VEGAN)

Instructions *

1. Bring a large pot of water to a boil. Add 2 tablespoons of salt and the pasta and cook. Set aside 1 ½ cups of the pasta cooking water before you drain the pasta.
2. Meanwhile, heat the olive oil over medium heat in a pot large enough to hold the pasta, such as a 12-inch sautee pan or a large, shallow pot. Add the garlic and cook for 2 minutes, stirring frequently, until it just begins to turn golden on the edges-don’t overcook it! Add the red pepper flakes and cook for 30 seconds more.
3. Carefully add the reserved pasta-cooking water to the garlic and oil and bring to a boil. Lower the heat, add 1 teaspoon of salt, and simmer for about 5 minutes, until the liquid is reduced by about a third.
4. Add the drained pasta to the garlic sauce and toss. Off the heat, add the coriander and nutritional yeast, (sub parmesan for omnivores) and toss well. Allow the pasta to rest off the heat for 5 minutes for the sauce to be absorbed.
5. Taste for seasoning and serve warm with extra nutritional yeast/parmesan on the side.

Chicken/Tofu Marinade

1. Whisk the lemon juice, garlic, mustard, Italian seasoning, salt, and pepper together in a medium bowl until well-combined. While whisking, slowly drizzle in the olive oil until emulsified.
2. Add the tofu, chicken, or pork and gently toss to coat. Cover and marinate in the refrigerator for at least 30 minutes. Or store the marinade in the refrigerator until ready to use. Marinate chicken and tofu, and bake in the oven until cooked. Serve with pasta.

Spicy Spaghetti Squash And Lemon Chicken Thighs – O

Ingredients

Spicy Spaghetti Squash

• 2, about 4 lb (64 oz, 1816 g) spaghetti squash, halved and seeded
• 2 tbsp (1 oz, 28 g) olive oil, divided
• 1 Tbsp (0.5 oz, 14 g) red pepper flakes
• Salt and ground black pepper to taste

Quinoa salad

• ¼ cup (2 oz, 56.75 g) quinoa
• 1 cup (8 oz, 227 g) water, or chicken stock
• 2 Tbsp (1 oz, 28 g) olive oil
• 1 clove garlic, (0.175 oz, 5 g) minced
• ½ small red onion, (4 oz, 113.5 g) diced
• ½ cup (4 oz, 113.5 g) bell pepper, chopped
• ½ Tbsp (0.25 oz, 7g) ginger, finely grated
• ¼ tsp (0.0412 oz, 1.17 g) five spice powder
• Salt and pepper to season
• Zest and juice of one lemon

Lemon chicken

• 2 bone-in or boneless chicken thighs (8 oz, 227 g)
• 2 Tbsp (1 oz, 28 g) olive oil
• 1 tsp (0.175 oz, 5 g) oregano, dried
• 1 tsp (0.175 oz, 5 g) thyme, dried
• 1 tsp (0.175 oz, 5 g) garlic powder
• ¼ tsp (0.0412 oz, 1.17 g) salt, divided
• ¼ tsp (0.0412 oz, 1.17 g) black pepper
• ¼ cup (2 oz, 56.75 g) orange juice
• 1 Tbsp (0.5 oz, 14 g) minced garlic (3 cloves)
• ½ Tbsp (0.25 oz, 7g) lemon zest (1 lemons)
• 1 Tbsp (0.5 oz, 14 g) lemon juice, freshly squeezed
• ½ Tbsp (0.25 oz, 7g) brown sugar
• ½ lemon, cut into 3 slices, optional

Instructions *

Spicy Spaghetti Squash

1. Preheat the oven to 350 degrees F (175 degrees C).
2. Cut the squash in half. Coat the inside of the squash with about 1 tablespoon of olive oil.
3. Place squash, cut-side down, on a baking sheet. Bake in the preheated oven until squash is tender, about 30 minutes.
4. Cool squash for 10 minutes.
5. Shred the inside of the squash with a fork and transfer to a bowl.
6. Add remaining olive oil, red pepper flakes, salt, and pepper to shredded squash and toss to coat.

Quinoa salad

1. Slowly simmer the quinoa in the water (or chicken stock) for about 20 minutes until fully cooked. Quinoa should be cooked in a similar way as rice).
2. Turn the heat off for the last 5 minutes, cover and let sit, then fluff with a fork at the end.
3. Heat 2 tbsp (1 oz, 28 g) of olive oil over medium heat and add the garlic and red onion until they begin to soften. Quickly add the peppers and stir fry for one minute before adding the ginger, five spice powder, lemon zest, lemon juice, and pepper.
4. Stir fry for only a few minutes before serving with the spaghetti squash. Top with green onions and a drizzle of extra virgin olive oil if you like.

Spaghetti squash can be replaced with spaghetti

Lemon Chicken Thighs

1. Heat oven to 400 degrees F (204 C). Pat the chicken thighs dry and place them in a 9 x 13 baking dish.
2. In a small bowl, mix the olive oil, oregano, thyme, garlic powder, 1 teaspoon of salt, and pepper to create a thick marinade/paste.
3. Coat the chicken thighs with marinade paste.
4. Using the same bowl, mix together the orange juice, garlic, lemon zest, lemon juice, brown sugar and salt.
5. Pour over chicken thighs. (If using lemons), nestle the lemon slices between the chicken and bake for 15 minutes, baste the chicken with the pan juice, bake for another 15 minutes or until the internal temperature of the chicken reaches 165 F (74 C).

Stir-Fried Pasta And Chicken Thighs – O

Ingredients

• 16 oz. pasta
• 3 cups (24 oz, 681 g) frozen broccoli florets
• 2 tbsp (1 oz, 28 g) butter or olive oil
• 2 tbsp (1 oz, 28 g) grated Parmesan or nutritional yeast
• Freshly cracked pepper to taste
• Pinch of crushed red pepper (optional)
• Salt to taste

Crispy Breaded Chicken

• 2 chicken breasts 1 ½ pounds (24 oz, 681 g)
• 1 egg beaten
• ½ cup (4 oz, 113.5 g) flour
• ¼ tsp (0.0412 oz, 1.17 g) each salt and pepper
• ⦝ cup (5.34 oz, 151.34 g) Panko bread crumbs
• ¾ tsp (0.12 oz,3.5 g) garlic powder
• ¼ tsp (0.0412 oz, 1.17 g) onion powder
• ⦺ tsp (0.0208 oz, 0.585 g) dried basil
• 1 tsp (0.175 oz, 5 g) olive oil to avoid sticking

Quinoa

• 1 cup (8 oz, 227 g) quinoa
• 1 cup (8 oz, 227 g) water or chicken broth
• 1 Tbsp (0.5 oz, 14 g) olive oil
• 4 cloves garlic, (0.7 oz, 20 g) minced
• 1 red onion, diced (8 oz, 227 g)
• ½ cup (4 oz, 113.5 g) bell pepper, chopped
• ½ Tbsp (0.25 oz, 7g) ginger, finely grated
• ¼ tsp (0.0412 oz, 1.17 g) five spice powder
• salt and pepper to season
• zest and juice of one lemon

Instructions *

1. Bring a pot of water to a boil, then add the pasta. Boil until the pasta is al dente (7-10 minutes).
2. Add the frozen broccoli florets to the boiling pasta water, turn off the heat, and let sit for 1-2 minutes, or until the broccoli is tender-crisp.
3. Drain the pasta and broccoli in a colander.
4. Transfer the pasta and broccoli back to the pot (with the heat off) or to a bowl and add the butter. Toss until the butter has melted and coated everything. Add salt, freshly cracked pepper, and red pepper flakes, then toss to coat again.
5. Taste and adjust seasoning as needed. Serve omnivore topped with Parmesan (nutritional yeast for vegan).

Crispy Breaded Chicken

1. Preheat the oven to 205C/400°F. Pound chicken breasts to ½ inch thick, beat eggs and set aside.
2. Mix flour, salt, and pepper in a shallow dish. In another dish, combine the Panko and the seasonings.
3. Dip the chicken in flour and shake off any excess, dip in the egg mixture and then into the panko bread crumbs. Gently press the crumbs to adhere.
4. Generously cover the chicken with olive oil on each side and place on a rimmed baking sheet. Bake for 25-28 min or until the chicken reaches 75C/165°F

Quinoa

1. Slowly simmer the quinoa in water (or chicken stock for about 20 minutes until fully cooked. Quinoa should be cooked in a similar way as rice.
2. Turn the heat off for the last 5 minutes, cover and let sit, then fluff with a fork.
3. Heat the 2 tbsp (1 oz, 28 g) oil over medium heat and add the garlic and red onion until they begin to soften.
4. Quickly add the peppers and stir fry for one minute before adding the ginger, five spice powder, lemon zest, lemon juice, salt and pepper. Stir fry for only a few minutes.
5. Top with green onions and a drizzle of extra virgin olive oil if you like.

Tomato Pasta Salad With Balsamic Vinaigrette and Sardines – O

Ingredients

• 24 oz (681 g)bowtie pasta
• Salt for pasta water
• 4 cups(8 oz, 227 g) fresh spinach
• 1 lb (16 oz, 454 g) grape tomatoes
• ½ cup (4 oz, 113.5 g) cottage cheese (for serving)

Parmesan balsamic vinaigrette

• ½ cup (4 oz, 113.5 g) olive oil
• ¼ cup (2 oz, 56.75 g) balsamic vinegar
• 2 Tbsp (1 oz, 28 g) mayonnaise or dairy-free vegan mayonnaise
• 1 Tbsp (0.5 oz, 14 g) mustard
• 2 cloves garlic, (0.35 oz, 10 g) minced
• 1 tsp (0.175 oz, 5 g) dried basil
• Salt to taste
• Freshly cracked pepper
• 8 oz (227 g) canned sardines, seasoned with black pepper to taste

Peas (VEGAN)

• 1 cup (8 oz, 227 g) frozen peas
• 2 garlic cloves (0.35 oz, 10 g)
• 2 tbsp (1 oz, 28 g) olive oil
• 1 Tbsp (0.5 oz, 14 g) vegan butter
• Salt to taste
• Fresh ground pepper
• Zest of ¼ lemon, optional

Instructions *

1. Fill a pot with water and add a pinch of salt. Cover the pot and bring it to a boil over high heat. Once boiling, add the pasta and continue to boil until the pasta is tender.
2. Drain the pasta in a colander, give it a brief rinse with cool water, and let it drain well while you prepare the rest of the salad.
3. While waiting for the pasta to cook, prepare the rest of the salad. Start with the Parmesan Balsamic Vinaigrette. Combine all the dressing ingredients in a jar or blender. Either blend until combined or shake until the ingredients are well combined. Set the dressing aside until needed.
4. Roughly chop the spinach and slice the grape tomatoes in half. Add the spinach, tomatoes, and sardines.
5. Once the pasta is well drained and mostly cool, add it to the bowl with the vegetables and crushed cottage cheese (for omnivores) Make sure the pasta is no longer hot so it doesn’t wilt the spinach.

Peas

1. Rinse the peas under warm water and shake off excess liquid.
2. Smash and peel the garlic cloves.
3. Add the butter and olive oil to a large skillet over medium-high heat.
4. Add the smashed garlic and frozen peas and cook for 2 minutes until warmed through but still bright green. Zest the lemon. Season with salt, fresh ground pepper and lemon zest and serve immediately.

Tomato Sauce Pasta And Chicken Parmesan Meatballs – O

Ingredients

• 9 oz. pasta (Spaghetti, Fettuccine or linguine)
• 24oz. jar pasta sauce
• ½ cup (4 oz, 113.5g) basil leaves
• Chicken Parmesan meatballs (OMNIVORE)
• ½ cup (4 oz, 113.5g) breadcrumbs
• ⦜ cup (2.7 oz, 75.7g) grated Parmesan
• ¼ tsp (0.04 oz, 1.25g) garlic powder
• ½ tsp (0.08 oz, 2.5g) dried basil
• ½ tsp (0.08 oz, 2.5g) dried oregano
• ¼ tsp(0.04 oz, 1.25g) salt
• ¼ tsp (0.04 oz, 1.25g) freshly cracked black pepper
• 1 lb. (16 oz) ground chicken
• 1 large egg
• 2 tbsp (1 oz, 28 g) cooking oil

Pan fried sesame tofu (VEGAN)

• 20 oz firm tofu
• 1/2 cup (4 oz, 113.5g) red onion, sliced
• 2 tsp (0.35 oz, 10 g) sesame oil
• 2 tsp (0.35 oz, 10 g) vegetable oil
• ½ tsp (0.08 oz, 2.5g)black pepper
• 2 garlic cloves (0.2 oz), minced
• 1 tbsp (0.5 oz,14g) soy sauce
• 1 tbsp (0.5 oz, 14g) brown sugar (Stevia for low carb)
• 1 tbsp (0.5 oz, 14g) white vinegar
• 1/2 cup (4 oz, 113.5g) vegetable broth
• 1 tbsp (0.5 oz,14g) sesame seeds

Instructions *

1. Bring a large pot of water to boil for the pasta.
2. Once boiling, add the pasta and cook until tender (7-10 minutes).
3. Drain the pasta in a colander.
4. Add the sauce to a medium sauce pot and heat over medium-low, stirring occasionally, until heated through.
5. Serve with Chicken meatballs or sesame tofu. Top with freshly chopped basil leaves.

Pan fried sesame tofu

1. Rinse the tofu and press dry using a towel or paper towels. Cut into 1-inch thick slabs. Season with salt and pepper. You can also cut into small cubes if you prefer. This will give it even more crispy edges.
2. In a small bowl, whisk the vegetable stock, brown sugar, garlic, soy sauce, and white vinegar together and set aside.
3. Add the onion, sesame oil, and vegetable oil to a skillet. Add the tofu in one single layer and cook until crispy, about 3-4 minutes. Flip over and cook until the other side is crispy as well. Add the brown sugar soy mixture. Cook for an additional 4-5 minutes until the sauce thickens.
4. Sprinkle with sesame seeds and serve with pasta.

Chicken Parmesan meatballs

• Combine the breadcrumbs and seasoning first. In a small bowl, stir together the breadcrumbs, grated Parmesan, garlic powder, basil, oregano, salt, and pepper.
• Add the ground chicken to a large bowl, then add the seasoned breadcrumb mixture and the egg. Use your hands to combine the ingredients until evenly mixed.
• Shape the meat mixture into meatballs, about 1-1.5 Tbsp each. You should get around 20 meatballs.
• Heat 1 Tbsp cooking oil in a large skillet over medium heat. Once the skillet is hot and the oil is shimmering, add half of the meatballs. Cook the meatballs about one minute on each side, until all six sides are browned and the meatballs are cooked through. Transfer the cooked meatballs to a clean plate.
• Add the second tablespoon of cooking oil to the skillet and cook the second batch of meatballs in the same manner. Once all the meatballs are finished cooking, add them to a pot of heated pasta sauce and stir to coat. If needed, allow them to heat for a few minutes in the sauce.
• Serve the meatballs with pasta topped with sauce and basil leaves.