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This Week's Recipes

Meal 1

Sustenance Stew


For the cauliflower rice:

2 medium heads cauliflower, cut into florets

1/4 cup (60ml) extra-virgin olive oil

1 teaspoon salt, plus more to taste

For the stew:

1 tablespoon grapeseed oil or extra-virgin olive oil

1 medium yellow onion, roughly chopped

2 teaspoons minced garlic (about 2 cloves)

3 cups (720ml) vegetable broth

2 (14.5-ounce/411g) cans whole tomatoes with their juice

1 1/2 tablespoons minced fresh ginger

1/4 teaspoon red pepper flakes

4 cups (570g) peeled and roughly diced orange-flesh sweet potatoes

3 cups (210g) chopped broccoli florets

4 cups (120g) Swiss chard, stalks removed, leaves cut into ribbons (about 1 large bunch)

1/3 cup (43g) roasted almond butter

1/2 cup (14g) loosely packed finely chopped cilantro

1 medium avocado, pitted, peeled, and sliced

1/2 cup (80g) sliced raw almonds

Optional Boosters:

1/4 cup (35g) shelled hemp seeds

1 tablespoon chia seeds (black or white)

1/4 cup (10g) pea greens


1 Make the cauliflower rice: Preheat the oven to 375°F (180°C). Line a large baking sheet with a silicone liner or parchment paper.

Put the cauliflower florets in a food processor and pulse about 5 times, until the cauliflower has the texture of couscous. You may have to process in two batches. Transfer the cauliflower to a large bowl and stir in the oil and 1 teaspoon of salt until well combined.

Transfer the “rice” to the prepared baking sheet and bake for 15 minutes. Stir with a spatula

or wooden spoon and continue to roast for another 15 minutes, until the “rice” begins to brown. Set aside until ready to serve.

2 Make the stew: In a large pot over medium heat, warm the oil and sauté the onion and garlic with a pinch of salt for about 5 minutes, until the onion is soft and translucent.

Meanwhile, add the broth, tomatoes, ginger, and red pepper flakes to your blender and pulse a few times on low until rustically chopped and combined but not blended. Stir this broth mixture along with the chopped sweet potatoes in with the sautéed onion.

3 Simmer the stew: Increase the heat to high and bring the mixture to a boil. Lower the heat to medium, add 1/2 teaspoon of salt, and simmer, uncovered and stirring occasionally, for about 15 minutes, until the sweet potato is just tender.

4 Finish the stew: Add the broccoli and simmer for another 5 minutes. Stir in the chard and almond butter and simmer for another 5 minutes, until the chard is just wilted.

The broth should be absorbed and you should have a creamy vegetable dish. Stir in the cilantro and tweak the salt to taste.

3 Serve the stew: To serve, spoon equal amounts of the cauliflower rice into bowls and spoon the stew next to or over the “rice.” Top with the avocado and sliced almonds and sprinkle with the hemp seed and chia seed boosters. Finish by topping with the pea greens booster.

Broccoli Corn Salad


Salad Ingredients:

1 large or 2 medium heads of broccoli

1 cup cherry tomatoes halved or quartered if larger

1/2 can corn or corn from 1 large ear or corn

1 large carrot grated

1/4 cup craisins dried cranberries

Dressing Ingredients:

4 Tbsp Ranch

4 Tbsp Mayo

2 small or 1 large garlic clove pressed


Chop broccoli into small florets. Use a potato peeler to peel the stems and dice cleaned stems to use in your salad as well (no waste!).

In a large bowl, combine chopped broccoli, 1 cup sliced tomatoes, corn kernels, 1 grated carrot, and 1/4 cup craisins.

In a small bowl or measuring cup, stir together 4 Tbsp ranch, 4 Tbsp mayo and 2 cloves of pressed garlic. Mix until smooth then stir the dressing into the salad to taste. We used the entire amount.

Warm Swiss Chard and Mushroom Salad


1 tablespoon olive oil

2 cloves garlic, minced

1 bunch Swiss chard, cut into thin strips

10 cremini mushrooms, sliced

1/4 cup chopped onion

3 tablespoons balsamic vinegar

12 grape tomatoes, quartered

2 tablespoons crumbled blue cheese

1 pinch salt and ground black pepper to taste


Heat the olive oil in a skillet over medium-low heat. Cook the garlic in the oil until just fragrant, about 1 minute. Add the Swiss chard to the garlic and cook until wilted, 3 to 5 minutes; transfer the chard and garlic to a bowl, reserving any liquid in the skillet and returning it to the heat.

Cook the mushrooms and onion to the reserved liquid in the skillet until warmed, 2 to 3 minutes. Pour the balsamic vinegar over the mushroom and onion mixture; cook and stir another 2 to 3 minutes; add to the bowl with the chard mixture along with the tomatoes. Gently mix to incorporate. Toss with the blue cheese. Season with salt and pepper to serve.

Haitian Banana Yam Pudding

Makes 6 to 8 individual puddings

Pudding Ingredients

2 cups cooked, mashed yams

2 quite-ripe bananas, peeled and mashed

1 cup milk

2 Tbsp sugar

1/2 tsp salt

1/8 tsp nutmeg

1/8 tsp cinnamon

2 egg yolks, beaten

5 Tbsp black seedless raisins

Caramel Sauce Ingredients

1 1/2 cups granulated sugar

3 Tbsp light corn syrup

1/2 cup water

1 stick softened unsalted butter

1 1/2 cups heavy whipping cream

Whipped Cream Garnish Ingredients

1/2 cup whipping cream

confectioners sugar to taste

1/8 tsp vanilla


Blend sweet potatoes and mashed bananas. Whisk in milk and mix until very smooth. (I used an immersion blender.) Add the rest of the ingredients and incorporate well. Fill well-buttered custard cups two-thirds full with pudding. Bake at 300 for 50 minutes until well set and firm.

Make caramel sauce: In a heavy saucepan, heat sugar, syrup and water over medium heat, whisking until sugar dissolves. Turn up the heat and allow syrup to boil until it reaches 300 degrees. Turn off the heat, and mix in butter and cream.

Whip cream for garnish; mix in sugar and vanilla.

To serve: unmold puddings onto serving plates. Garnish with whipped cream and drizzle of caramel sauce.

Meal 2

Salmon with Swiss Chard, Corn, and Cherry Tomatoes

Serves 2


1 bunch rainbow chard

1 1/2 cups corn kernals

4 tbsp olive oil, divided

8 ounces cherry tomatoes, halved

salt and pepper, to taste

2 6 oz salmon filets


Saute chard with 1 1/2 cup corn kernels in a saute pan with 2 T olive oil until tender, 5 to 6 minutes, add cherry tomatoes and cook for 2 more minutes. Season with salt and pepper, then keep warm.

Heat remaining olive oil in a large nonstick skillet over medium high heat, add salmon fillets (seasoned with salt and pepper) and cook flipping once until the fish is medium rare and golden, 3 to 4 minutes per side.

Tomato, Corn, and Nectarine Chickpea Salad


1 15- oz can of chickpeas garbanzo beans

2 cups cooked corn kernels

1 1/2 cups halved cherry tomatoes

1 1/2 cups sliced nectarines

1 jalapeno seeds and pith removed, finely diced

1/2 cup cilantro minced

2 garlic cloves mashed

1 teaspoon salt

2 tablespoons freshly squeezed lemon juice

1 teaspoon Dijon mustard

2 teaspoons rice vinegar

3 tablespoons extra virgin olive oil

freshly ground black pepper

6 oz feta cheese cut in 1/2 inch cubes


Rinse and drain chickpeas.

In a medium bowl, combine the chickpeas, corn, tomatoes, nectarines, jalapeno, and cilantro.

In a small bowl, mash together the garlic and salt. Whisk in the lemon juice, mustard, vinegar and olive oil. Season to taste with pepper.

Toss the dressing into the chickpeas and vegetables. Let it sit for at least an hour in the refrigerator. Before serving, stir in feta cheese.


Calories: 279kcal | Carbohydrates: 28g | Protein: 10g | Fat: 15g | Saturated Fat: 5g | Cholesterol: 25mg | Sodium: 929mg | Potassium: 398mg | Fiber: 5g | Sugar: 7g | Vitamin A: 13.6% | Vitamin C: 22.6% | Calcium: 17.4% | Iron: 9.7%

Customizable Vegetable Soup

Total Time: 50 mins

Prep: 35 mins

Makes 10 cups


2 tablespoons extra-virgin olive oil, plus more for drizzling

1 cup chopped onion or other allium (leeks, shallots, scallions)

1 tablespoon minced garlic (from 3 cloves)

3/4 cup diced carrot

1/2 cup diced celery

Kosher salt

1 teaspoon dried oregano or thyme (or 2 to 3 sprigs fresh), optional

1 tablespoon tomato paste, optional

1 Parmesan rind (optional), plus finely grated Parmesan for serving

2 cups peeled and diced hard, starchy vegetables, such as potatoes, parsnips, turnips, or squashes

8 cups low-sodium chicken or vegetable broth, or water

1 to 2 cups quick-cooking vegetables cut into bite-size pieces, such as green beans, broccoli, zucchini, peas, and/or corn

1 cup cooked rice, pasta, or canned chickpeas or other beans or legumes

1 to 2 cups chopped leafy greens, such as spinach, arugula, kale, or Swiss chard

Fresh herbs, such as flat-leaf parsley or basil, for serving


1. In a large pot, heat oil over medium-high. Add onion, garlic, carrot, and celery. Season with salt and cook, stirring, until onion is translucent, about 3 minutes.

2. Stir in oregano or thyme and/or tomato paste or Parmesan rind.

3. Stir in hard, starchy vegetables and broth. Bring to a boil, then reduce to a simmer and cook 5 minutes.

4. Stir in quick-cooking vegetables. Return to a boil, then reduce to a simmer and cook 5 minutes more.

5. Stir in rice and greens. Heat through. Adjust seasoning with salt as desired.

6. Ladle soup into bowls. Drizzle with oil; sprinkle with Parmesan and herbs. Serve with crostini.

Sweet Potato Stuffed Peaches


1 lb. sweet potato (1 large or 2 small)

3 peaches (barely ripe), halved and pitted

¼ cup chopped pecans


Preheat oven to 400 degrees. Wrap the sweet potato in aluminum foil, place on a baking sheet, and bake on the bottom rack of the oven for 1 hour or until it can be easily pierced with a toothpick through the foil. (This could take anywhere from 45 minutes to 1½ hours depending on the size and thickness of the sweet potato. Start testing after 45 minutes.)

Once the sweet potato is cool enough to handle remove the aluminum foil and cut away the skin. Puree in a food processor, along with a pinch of salt, until completely smooth. (You can also use a hand potato masher, but the mixture won't be quite as smooth.) Chill the mixture for several hours or overnight.

Preheat the oven to 350 degrees and lay the peach halves, cut side up, in a casserole dish. Spoon, or pipe, the sweet potato mixture onto each peach half. Sprinkle with chopped pecans. Bake at 350 degrees in the bottom third of the oven for 30 minutes.

Meal 3

Curried Sweet Potatoes with Chard and Chickpeas

Serves: 4 to 6

1 tablespoon olive oil

2 to 3 cloves garlic, minced

2 large sweet potatoes or 4 medium garnet yams, peeled and cut into large dice

One 16- to 20-ounce can chickpeas, drained and rinsed

One 16-ounce can diced tomatoes (try fire-roasted)

2 scallions, thinly sliced

2 teaspoons good-quality curry powder, or more, to taste

2 teaspoons minced fresh ginger, more or less to taste

1 teaspoon ground cumin, or more, to taste

8 to 12 ounces chard, any variety (or see Variations)

1/4 cup chopped cilantro or parsley, or more or less to taste

1/4 cup raisins, optional (but highly recommended)

Salt and freshly ground pepper to taste

Heat the oil in a large skillet or a stir-fry pan. Add the garlic and sauté over low heat until golden.

Add the sweet potato dice and cup and a half or so of water; bring to a simmer and cook until just tender, adding just enough additional water if needed, as they cook, to keep the mixture moist.

Stir in the chickpeas, tomatoes, scallions, curry powder, ginger, and cumin and bring the mixture to a simmer again; cook over low heat for 10 minutes or so, until the sweet potatoes are tender.

Meanwhile, strip or cut the chard leaves away from the stems. Slice the stems thinly, and cut the leaves into strips.

Add the chard to the skillet, in batches if necessary, and cover. Cook briefly, just until the chard wilts, then stir in. Cook over low heat for 5 minutes, or until the chard is tender but not overdone. Stir in the cilantro and optional raisins. Season with salt and pepper, then serve.

Per Serving: 231.2 calories; 3.7g total fat; 7.8g protein; 43.7g carbs; 8.9g fiber; 426mg sodium

Kohlrabi and Bok Choy Fried Rice with Fried Garlic


3 cups cooked rice, leftover is better

2 cups bok choy, chopped

2 cups chard, ribs removed, chopped

2 cups kohlrabi, 1/2 inch cubes

1 whole head of garlic, peeled

1/4 cup grapeseed oil

1 tbl sesame oil

salt and pepper, to taste


1. Heat 3 tablespoons grapeseed oil in a large pan or wok over medium-high heat. Finely chop a whole head of garlic (or pulse quickly in a food processor) and fry until garlic is brown, about 6 minutes. Set aside.

2. Add a little more grapeseed oil to the same pan. Saute the bok choy, chard and kohlrabi in batches until leaves are a little wilted and kohlrabi starts to soften, 7-10 minutes. Remove from heat and set aside.

3. Heat sesame oil in same pan, add rice, fried garlic, and a glob of soy sauce. Move rice around to remove any clumps. Combine with veggies and stir over medium heat. Add salt and pepper to taste. Feel free to add other vegetables like peppers or carrots as well.