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This week's Recipes

Meal 1

Sweet Potato Zucchini Casserole

yield: 4 PEOPLE

prep time: 10 MINS

cook time: 35 MINS

total time: 45 MINS


  • 1 tablespoon olive oil

  • 2 medium zucchinis — diced

  • 1 lb. lean ground turkey

  • 1/2 cup onions — chopped

  • 1 garlic clove — minced

  • Salt and ground black pepper

  • 1 cup homemade tomato sauce or any other sauce of your preference

  • 2 medium sweet potato — sliced

  • 1/2 cup mozzarella cheese — (shredded)

  • Garnish with fresh parsley — (chopped)


  1. Preheat oven to 350 degrees F.

  2. In a medium skillet, heat 1 tbsp of olive oil over medium-high heat.

  3. Add zucchini, salt, and pepper. Stir occasionally and cook for about 5 minutes. Set aside.

  4. In the same skillet, add onions and garlic. Cook until the onions are translucent.

  5. Add the ground turkey and cook until the meat is not pink anymore. Make sure to break apart the meat with a spoon as it cooks.

  6. Add homemade tomato sauce, the cooked zucchini, salt, and pepper. Cook for more 3-5 minutes.

  7. In a greased baking casserole, place the slices of sweet potato in an even layer.

  8. Pour the ground turkey mixture into a baking dish.

  9. Top with mozzarella cheese.

  10. Bake for about 20-25 minutes or until the sweet potatoes are tender.

  11. Before serving sprinkle some fresh parsley.

Sautéed Kale with Apples

  • 1 tablespoon olive oil

  • 1 white onion, sliced

  • 2 Red Delicious apples, cored and cut into bite-size pieces

  • 2 teaspoons apple cider vinegar

  • 1/8 teaspoon sea salt

  • 1/8 teaspoon ground black pepper

  • 4 cups chopped kale leaves

  • Prep 15 m

  • Cook 15 m

  • Ready In 30 m

  • Heat olive oil in a large skillet over medium heat; cook and stir onion until tender, about 4 minutes. Add apples, vinegar, salt, and pepper; cover skillet and cook until apples are tender, about 3 minutes. Add kale; cover and cook until kale is tender, 4 to 5 minutes.

Kale and Apple Soup with Walnuts

8 walnut halves, broken into pieces

1 onion, finely chopped

2 carrots, coarsely grated

2 red apples unpeeled and finely chopped

1 tbsp cider vinegar

2 cups reduced-salt vegetable stock

20g pack of dried apple crisps (optional)

1 bunch kale, roughly chopped

Dried apple chips (optional)


  1. In a dry, non-stick frying pan, cook the walnut pieces for 2-3 mins until toasted, turning frequently so they don’t burn. Take off the heat and allow to cool.

  2. Put the onion, carrots, apples, vinegar and stock in a large saucepan and bring to the boil. Reduce the heat and simmer for 10 mins, stirring occasionally.

  3. Once the onion is translucent and the apples start to soften, add the kale and simmer for an additional 2 mins. Carefully transfer to a blender and blend until very smooth. Pour into bowls and serve topped with the toasted walnuts, and a sprinkling of apple crisps, if you like.

Cinnamon Apple & Sweet Potato Chips

  • 1 teaspoon sugar

  • 1 teaspoon cinnamon

  • 1 Honeycrisp apple, thinly sliced


  • 1 sweet potato, peeled, thinly sliced

  • Preheat oven to 350ºF.

  • Combine sugar and cinnamon in small bowl.

  • Place apple and sweet potato slices onto a parchment-lined baking sheet. Sprinkle with cinnamon sugar mixture.

  • Bake 20-25 minutes, or until slices are golden brown. Remove from oven and let cool. Chips will crisp as they cool.

Meal 2

Zucchini Fettuccine with Kale

Prep Time: 15 min

Cook Time: 10 min

Total Time: 25 minutes

Yield: 2 servings


For the Zucchini Fettuccine:

  • 4 medium size zucchini, washed and peeled like fettuccini noodles

  • 1 teaspoon salt

  • 1 bunch (4-5 leaves) kale, washed

  • 1 tablespoon olive oil

  • 1 medium onion, chopped

  • 1 small yellow pepper, seeded and chopped

  • 2 cloves garlic, minced

  • 3 scallions, chopped (both white and green parts)

  • Handfull of walnuts

  • 2 tablespoon hemp seeds (optional)

For the dressing

  • 2 tablespoons vegenaise

  • 1 tablespoon red wine vinegar

  • 1/4 teaspoon sea salt

  • Pinch of black pepper


  1. Place the zucchini ribbons into a colander, add salt and let it drain for 15 minutes.

  2. In a large pot put some water and, using a steam basket, steam the kale for 5 minutes. Take it out and let it cool. Once cooled, chop it into small pieces.

  3. Heat olive oil in a large pan. Add onions and cook until they are fragrant, 4 to 5 minutes. Add the yellow pepper and garlic. Stirring frequently, cook for 3-4 minutes or until slightly wilted.

  4. Add the zucchinis, mix and cook for 5-6 minutes. As they cook, they will soften and will start looking like noodles. Place them in a mixing bowl.

  5. Add the chopped kale, scallions, and walnuts in the mixing bowl.

  6. To make the dressing: Mix vegenaise and red wine vinegar in a small bowl. Season it with salt and freshly grounded black pepper.

  7. Drizzle the zucchini and kale mixture with the dressing. Give it a gentle mix.

  8. If using, when ready to serve sprinkle it with a tablespoon of hemp seeds.

  9. Serve immediately.

Mustardy Kale Salad with Roasted Sweet Potato and Apple


  • 2 sweet potatoes (about 2 pounds), cut into 3/4-inch pieces

  • 6 tablespoons olive oil

  • kosher salt and black pepper

  • 3 tablespoons fresh lemon juice

  • 2 tablespoons Dijon mustard

  • 2 bunches Tuscan or lacinato kale or 1 medium bunch curly kale, thick stems removed and leaves torn into bite-size pieces (about 10 cups)

  • 1 Pink Lady or Honeycrisp apple, thinly sliced

  • 1/4 cup chopped roasted almonds

  • 4 ounces shaved pecorino

How to Make It

Step 1

Heat oven to 400° F. Toss the sweet potatoes with 2 tablespoons of the oil and ¼ teaspoon each salt and pepper on 2 rimmed baking sheets.

Step 2

Roast, rotating the sheets and tossing the potatoes halfway through, until lightly browned and tender, 18 to 20 minutes. Let cool slightly.

Step 3

Meanwhile, whisk together the lemon juice, mustard, the remaining 4 tablespoons of oil, and ¼ teaspoon each salt and pepper in a large bowl.

Step 4

Add the kale and rub together with clean hands to tenderize and coat the leaves. Add the apple, almonds, and sweet potatoes and toss to combine.

Step 5

Serve the salad topped with the shaved pecorino.

Roasted Pepper and Zucchini

  • Total: 45 mins

  • Prep: 15 mins

  • Cook: 30 mins

  • Yield: 8 Portions (8 Servings)


  • 1/4 cup olive oil

  • 1 garlic clove (crushed)

  • 1 large red bell pepper (seeded, cut in eighths)

  • 1 large green bell pepper (seeded, cut in eighths)

  • 1 large yellow bell pepper (seeded, cut in eighths)

  • 2 small summer squash (cut in eighths)

  • 2 zucchini (sliced in eighths)

  • 1 onion (peeled, cut in eighths)

  • Dash salt (or to taste)

  • Dash pepper (or to taste)

  • 1 tablespoon vinegar (rice or sherry)

  • 2 sprigs thyme (leaves picked)


  • In a small saucepan, warm the oil and garlic over low heat until the garlic begins to bubble.

  • Turn off the heat and allow to sit for 30 minutes to infuse the oil.

  • Preheat the oven to 450 F.

  • Add the remaining ingredients to a large glass baking dish and strain the garlic oil onto the vegetables; toss to coat.

  • Roast for 15 minutes in the oven

  • Then remove and toss the vegetables

  • Put the baking dish back in the oven and roast for another 15 minutes, or until the vegetables are tender and the edges are browned

Sweet Potato, Pear and Fig Crisp


  • 2 cans (15-3/4 ounces each) cut sweet potatoes in syrup, undrained

  • 2 medium pears, peeled and chopped

  • 8 ounces dried figs, quartered

  • 1/4 cup maple syrup

  • 1 teaspoon lemon juice

  • 1/2 teaspoon ground allspice


  • 1 cup old-fashioned oats

  • 1 cup chopped pecans

  • 1/3 cup all-purpose flour

  • 1/4 cup packed brown sugar

  • 1 teaspoon ground cinnamon

  • 1/4 teaspoon ground allspice

  • 1/8 teaspoon salt

  • 1/3 cup canola oil

  • 1 tablespoon maple syrup

  • Vanilla ice cream or sweetened whipped cream, optional


  • 1. Preheat oven to 350°. Drain sweet potatoes, reserving 3 tablespoons syrup. Place sweet potatoes in a large bowl. Stir in pears, figs, maple syrup, lemon juice, allspice and reserved sweet potato syrup. Transfer to a greased 8-in. square baking dish.

  • 2. In a small bowl, mix the first seven topping ingredients. Stir in oil and maple syrup; sprinkle over filling.

  • 3. Bake, uncovered, 35-40 minutes or until fruit is tender. If desired, serve warm with ice cream.

Meal 3





Servinges: 4


  • 2 large sweet potatoes, peeled, quartered lengthwise, and thinly sliced crosswise

  • 2 Tbsp. extra-virgin olive oil

  • 1/2 medium yellow onion, thinly sliced

  • Coarse salt and ground pepper

  • 1 medium zucchini, quartered lengthwise and thinly sliced crosswise

  • 4 eggs, cooked sunny-side-up (or however you’d like) **See tip below for “how-to”**


Rinse potatoes well under cold running water, then drain and thoroughly pat dry. In a large nonstick skillet, heat oil over medium-high. Add onion and potatoes and season with salt and pepper. Cook, stirring frequently, until potatoes are almost cooked through and golden, about 15 minutes.

Add zucchini, reduce heat to medium, and cook, stirring, until zucchini is soft and potatoes are cooked through, 7 minutes. Season with salt and pepper; divide among four plates. To serve, top with eggs.


total time: 45 MINS



  • 1/2 cup pepitas

  • 1/2 tablespoons coconut oil

  • 2 to 3 tablespoons honey

  • 1/4 teaspoon smoked paprika

  • pinch of salt


  • 1/2 cup pecans

  • 1 1/2 tablespoons honey

  • 1/2 teaspoon red pepper flakes

  • 1/8 teaspoon ground nutmeg


  • 2 tablespoons red wine vinegar

  • 1 1/2 tablespoons honey

  • 1 teaspoon dijon mustard

  • 1 shallot diced

  • 1 garlic clove minced

  • 1/4 to 1/2 teaspoon ground cinnamon

  • 1/4 teaspoon salt

  • 1/4 teaspoon pepper

  • 1/3 cup olive oil


  • 4 to 6 cups chopped tuscan kale

  • 2 honeycrisp apples thinly sliced

  • 3 ounces freshly grated sharp white cheddar cheese



  1. Preheat the oven to 350 degrees F. Line a baking sheet with parchment paper. Microwave the coconut oil and honey together until melted, about 30 seconds. Stir the pepitas in a large bowl with the honey mixture, salt and smoked paprika. Place them on the baking sheet and smooth them out with a spatula – you still want them clustered so you can break them apart after baking!

  2. Bake for 10 to 15 minutes, or until golden. Remove from the oven and toss slightly. Let cool completely before breaking apart.


  1. Heat the pecans in a nonstick skillet over low heat, stirring often, until fragrant and toasty. Stir in the honey, red pepper flakes and nutmeg. Let the honey bubble and stir for a few minutes, then transfer the pecans to parchment paper and let them cool completely.


  1. Whisk together the vinegar, honey, mustard, shallot, garlic, cinnamon, salt and pepper. Whisk in the olive oil until emulsified. This keeps great in the fridge for a few days!


  1. Massage the kale with a tablespoon or so of the dressing and let it sit for 5 to 10 minutes. I like to season the kale at this point with salt and pepper too. Slice the apples and combine the apples, cheese, pecans and pepita clusters with the kale and toss well. Serve with the vinaigrette!

Roasted Acorn Squash, Pear and Kale Salad

  • PREP TIME: 25min

  • COOK TIME: 25-30min

  • YIELD: 6-8 side salad servings


2 medium acorn squash, sliced in half horizontally with seeds and stringy flesh scooped out (see note above) Extra virgin olive oil Kosher salt and ground black pepper 1 cup halved pecans 2 tbsp unsalted butter 3 tbsp brown sugar 12 cups baby kale 2 pears, cored and thinly sliced lengthwise Gorgonzola crumbles Dried cranberries Maple dijon vinaigrette


  • 01

To make the acorn squash: Preheat oven to 425° F. Ready 2 large baking sheets.

Arrange the squash halves skin side-down in a 13×9-inch glass or microwave-safe dish. Drizzle about a ¼-inch of water into the bottom of the dish. Cover with plastic wrap and microwave on high for 5 minutes. Remove the plastic wrap, dry off the wet bottoms of the squash, and transfer to a large cutting board. This par-cooking step will make it easier to slice the squash and speed up the roasting time.

With the squash set on its skin sides (so: tops or bottoms facing the board – not the rounded sides), slice the halves into quarters, this time vertically through the centers. Cut each quarter into half-moon slices about ½-inch thick or just a little less – it doesn’t have to be exact.

Transfer the half-moons to the baking sheets and drizzle with some olive oil then sprinkle a good pinch of kosher salt and black pepper over the squash. Flip the half-moons over to coat them with oil, salt, and pepper.

Roast for 25 to 30 minutes, flipping the squash over halfway through the time.

  • 02

While the squash roasts, make the candied pecans. Ready a Silpat or line a baking sheet with parchment paper; set aside.

Heat the butter and brown sugar over medium heat in a medium nonstick pan until bubbling. Toss the pecans into the butter-sugar mixture until coated. Cook, stirring occasionally, until the sugar liquefies and turns a dark amber color.

Pour the pecans out onto the Silpat or parchment paper and spread them out with a rubber spatula. Allow them to cool completely before breaking them up into clusters.

  • 03

Assemble the salad: Divide the kale between 4 dinner plates and top each with a few pieces of squash, half of one of the pears, then sprinkle the gorgonzola crumbles, dried cranberries, and candied pecans over the salad. Finish with a drizzle of the maple dijon vinaigrette. Serve while squash is still warm.

Chocolate Banana Sweet Potato Pudding (Low Fat, Vegan)

Prep Time10 mins

Cook Time10 mins

Total Time20 mins

Servings: 6 Servings


  • 1 lb sweet potatoes cooked and peeled (about 2 medium potatoes)

  • 6 oz banana peeled (about 1 medium banana)

  • 1 cup plant-based milk such as flax, cashew, or pea protein milk

  • 1/3 cup cocoa powder

  • 1/3 cup dates Soaked. Or sub 1/4 cup granulated stevia/erythritol blend, 1/2 cup sugar, or equivalent favorite sweetener

  • 1 tsp vanilla paste or extract

  • 1 tsp coffee extract optional

  • 1/4 tsp salt optional


  1. Cut the cooked and peeled sweet potatoes and banana into chunks, and place in a blender (I used a Vitamix).

  2. Add the rest of the ingredients, and blend until completely smooth. You will probably have to scrape down the sides frequently.

  3. Add additional plant-based milk to reach desired consistency, if you like a thinner pudding (this will be quite thick, as pictured).

  4. If desired, chill the pudding before serving (but entirely optional!)


Calories: 133kcal | Carbohydrates: 31g | Protein: 2g | Fat: 1g | Saturated Fat: 0g | Cholesterol: 0mg | Sodium: 194mg | Potassium: 482mg | Fiber: 5g | Sugar: 12g | Vitamin A: 214.9% | Vitamin C: 5.2% | Calcium: 8.2% | Iron: 7.1%


Vegetarian Stuffed Peppers

Prep Time 15 minutes

Cook Time 45 minutes

Total Time 1 hour

Servings 4 servings

Calories 515 kcal


  • Salt and freshly ground black pepper

  • 4 large bell peppers any color

  • 1 tablespoon olive oil

  • 1/4 cup onion finely chopped

  • 3 cloves garlic minced

  • 2 chipotle peppers in adobo sauce seeded and minced

  • 1 cup frozen corn

  • 1 (15 ounce) can black beans rinsed

  • 1 1/2 cups Monterey Jack cheese shredded and divided

  • 1 cup cooked rice

  • 1 (14 ounce) can diced tomatoes drained

  • 2 tablespoons fresh cilantro or parsley, chopped

  • 1/2 cup tortilla chips crushed


  1. In a large stock pot, bring 4 quarts of water and 1 tablespoon salt to boil. Trim 1/2-inch from the top of each pepper and remove the stem and seeds.

  2. Add peppers to the water and cook until they begin to soften, about 3 minutes. Remove from water and place cut-side up to cool.

  3. Meanwhile, preheat the oven to 350 degrees. Heat oil in a large skillet over medium-high heat until shimmering. Add onion and cook until softened, about 5 minutes.

  4. Add garlic, chipotle peppers, corn, and black beans, and stir until heated through. Pour into a large bowl.

  5. Add 1 cup cheese, rice, tomatoes, and cilantro to the large bowl with the black beans and stir to combine. Place the peppers in a 9” x 9” baking dish.

  6. Divide the filling evenly among the peppers. Top with remaining 1/2 cup cheese and crushed chips. Bake until the filling is hot and the cheese is melted, about 30 minutes.

Oven Roasted Carrots and Kale

1/2 lb. carrots, sliced lengthwise, then cut on diagonal 5 ounces kale, washed, thick stems removed 1 tablespoon olive oil 1/2 yellow or white onion (this would be great with a vidalia or sweet onion) 4 cloves garlic, crushed or minced Salt and (optional) parmesan cheese to taste

1. Preheat oven to 400 degrees. 2. Chop kale finely. I do this by running my knife through it in one direction, then turn the cutting board 90 degrees and cut again perpendicularly. Chop the onion. 3. Combine kale, carrots, onion, garlic and olive oil in a large bowl and use your hands to mix it well. Make sure all the kale gets massaged with oil. 4. Spread in a 13 x 9 baking dish and cook 20-25 minutes, stirring once halfway through. (The carrots should be tender and the kale wilted and brown in spots.) Sprinkle lightly with salt and parmesan if using, and enjoy.

Serves 2-4​

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