White Bean Salad

2 15oz cans cannellini or northern beans, drained and rinsed

1 cup red bell pepper , finely chopped OR chopped jarred pimentos

1/2 cup fresh parsley , chopped

1/2 cup red onion , finely chopped

4 Tbs olive oil

4 Tbs white wine vinegar

2 tsp minced garlic

Salt and pepper

Place the beans, red pepper, parsley, and onion in a large salad bowl.

In a lidded jar, add the olive oil, vinegar, garlic, salt and pepper. Put the lid on tightly, and shake until well combined.

Add the dressing to the bean mixture, combining gently – so you don’t break the beans.

Taste, add more seasoning if needed.

Refrigerate until needed (up to 4 days).

Source: Kylee Cooks

Baby Corn Stir Fry over Rice

2 Tab Sesame oil
1 (15 oz.) can Baby Corn, drained
1 med. Red Onion, thinly sliced
1 med. Red Bell pepper, thinly sliced
1 med. Green Bell pepper, thinly sliced
2 Tab Rice Wine Vinegar
1/4 lb. Sliced mushroom
1 lb. Baby bok choy

Cook rice as desired. Heat sesame oil in a large pan over medium heat. Add next four ingredients and cook 5-7 minutes. Add mushrooms and cook until soft. Add Rice wine vinegar and bok choy and stir fry until leaves begin to wilt. Serve over cooked rice.

Source: Ty Ling, World Finer Foods

Spinach and Egg Bake

2¼ cups spinach, frozen, chopped, thawed, and drained 
6 eggs, large 
1 tablespoon feta cheese, crumbled 
1 teaspoon onions, dehydrated, chopped 
⅛ teaspoon black pepper, ground 
⅛ teaspoon salt, table 
Nonstick cooking spray 

Preheat oven to 350 °F. 
Thaw spinach in the microwave using package direction or by placing under cool running water. 
Drain excess water from spinach (see chef tip, next page). 
Whisk eggs in a small mixing bowl. Add feta cheese, dehydrated onions, salt, and black pepper. Mix well.
Lightly coat medium baking dish (about 8" x 8") with nonstick cooking spray. 
Spread spinach evenly on the bottom of the baking dish. 
Top spinach with egg mixture. Keep the vegetables spread evenly by slightly stirring the mixture with a spatula or spoon. Place baking dish into the oven. Bake for 15 minutes at 350 °F to an internal temperature of 160 °F or higher for at least 15 seconds. 
Broil on high for 2 minutes or until the eggs are set and the top is a light to golden brown color. Remove immediately to prevent burning. Caution: use a hot pad, as dish will be very hot. 
Cut into 6 even pieces; each piece should be about 2" x 3¾". Serve immediately.  


2 Tablespoons coconut oil
2 to 3 small green onions, white and light green parts only, cleaned and chopped
1 or 2 cloves of garlic, minced
1-inch piece of ginger, peeled and grated
A pinch of red pepper flakes
1 ½ pounds young carrots, sliced 1/2 inch thick
1 tsp fine sea salt
¼ tsp ground cinnamon
1-inch piece of turmeric root, peeled and grated (or use ½ tsp ground)
Freshly ground pepper to taste
4 cups (1 quart) filtered water
¼ cup plain yogurt or full fat coconut milk for serving

Melt coconut oil in a medium saucepan over medium heat. Sweat the green onions, garlic, minced ginger, and pepper flakes for 1 to 2 minutes or just until glossy. Do not brown or develop color.
Add carrots, salt, cinnamon and turmeric and cook another 1-2 minutes, stirring occasionally. Add water and bring to a boil. Reduce heat, and simmer until carrots are very soft, 20-25 minutes.
Puree soup in batches in a high speed blender.
If serving cold, chill soup for at least 3-4 hours or overnight.
Divide soup between 4 to 6 bowls and place a spoonful of yogurt or drizzle of coconut milk in center of each.

Source: Gourmande

Flaxseed Breakfast Cookies

Gluten and casein-free and made with 100% flax (no other flours or meals)! They are crispy, chewy and nutty, plus made with ease in a muffin tin.

⅔ cup ground flax seeds (flaxseed meal)
½ cup almond butter, peanut butter, sunflower butter or tahini
⅓ cup pure maple syrup, agave nectar, liquid honey
⅓ cup almond milk, dairy milk, etc.
1 tea. vanilla extract
2 tea. ground cinnamon
⅔ cup raisins, craisins or chocolate chips

Optional: a couple Tablespoons seeds (chia, sesame, sunflower, hemp, pumpkin, etc.) or 1 egg will make them more  muffin-y.

Preheat the oven to 325°F. Spray the cup of a 12-cup muffin pan with nonstick cooking spray.*

In a large bowl, stir together everything except raisins until well combined. Stir in raisins until just combined.

Using a heaping tablespoon, divide batter into prepared muffin cups.

Bake in preheated oven for 25 to 30 minutes or edges are golden brown and tops appear somewhat dry. Let cool in pan on a wire rack for 5 minutes, then transfer to the rack to cool.

*You could instead make 20 mi I muffins. Bake those for @18 minutes.

Storage Tip Store the cooled cookies in an airtight container at room temperature for up to 5 days. Or wrap them in plastic wrap, then foil, completely enclosing them, and freeze for up to 6 months. Let thaw at room temperature for 2 to 3 hours before serving.

Nutrition Information

Serving size: 1 muffin top

Calories: 126 Fat: 7.4 g, Carbs  14.1 g, Fiber: 2.4 g, Protein 4 g

Source: Power Hungry

Spinach, Mushroom, and Feta Cheese Scramble

Cooking spray
½ cup fresh mushrooms, sliced
1 cup fresh spinach, chopped
fresh bell peppers, green onions, or tomatoes, optional
1 whole egg and 2 egg whites
2 tablespoons feta cheese or fresh grated parmesan cheese
Pepper to taste

Heat an 8-inch non-stick sauté pan over medium heat. Spray with cooking spray and add mushrooms spinach and optionally other vegetables.
Sauté them for 2-3 minutes or until the spinach has wilted.

Whisk the egg and egg whites in a bowl with feta cheese and pepper if desired. Pour egg mixture over vegetables in the pan. Continue to cook eggs while stirring with a spatula for another 3-4 minutes or until the eggs are cooked through.

Fabulous Frittata

6 eggs
1 teaspoon dry basil (or 1 tablespoon diced fresh basil)
2 tablespoons canola oil
1 cup frozen sweet corn
1/4 cup sliced onion
1 cup sliced pepper strips (You can substiute a frozen mixture of pepper strips and onions, if desired).
1 cup grape tomatoes, cut in half
4 ounces shredded colby/Jack cheese or other cheese blend

Lightly stir eggs, add basil. Pour canola oil into a non-stick frying pan with metal handle, over medium heat. When oil is hot, add pepper strips, onion, and frozen sweet corn.  Saute for 3 minutes, stirring and turning over. Then add tomatoes, and continue to stir and turn over. Cook an additional 5 minutes, or until onions are transluscent. Pour egg-basil mixture over the vegetables. Use spatula to lift edges or separate slightly in the interior, and allow eggs to fall to bottom of mixture as the frittata cooks. When egg mixture is thickened all the way through, top with cheese. Then brown under broiler for 2 - 3 minutes. Makes 6 servings.

Source: Dash Diet, Marla Heller

Cauliflower Steak with Lemon Caper Sauce

1 head cauliflower, cleaned and sliced into steaks 1/2 inch thick
Olive oil or refined coconut oil
Salt and pepper
For the Sauce
2 teaspoons olive oil
2 shallots finely minced
1/3 cup dry white wine
3 tablespoons fresh lemon juice
2 tablespoons capers
1/4 cup minced fresh parsley
2 teaspoons margarine or butter

Place cauliflower steaks on cookie sheet lined with parchment paper. Brush 
lightly with oil then season with salt and pepper. Roast at 425 degrees for 15 
minutes. Flip over and continue roasting for another 15 minutes or until golden 
To make the sauce, heat 2 teaspoons of olive oil in a skillet over medium 
heat. Add the shallot and sauté for 3 minutes. Add the wine, lemon juice and 
capers and cook, stirring until the liquid reduces slightly. Turn off the heat and 
add the parsley. Add the butter and stir until melted.
Pour warm sauce over the cauliflower steaks.

Modified slightly from Robin Robertson's recipe at One Green Planet