Cookbook

Lemon-Herb Baked Salmon with Couscous

Mediterranean · 30 min · fish · high-protein

Ingredients & steps ↓

• 4 (6 oz each) salmon fillets, skin-on
• 2 tbsp olive oil
• 1 lemon, sliced thin
• 3 cloves garlic, minced
• 2 tbsp fresh dill
• 2 tbsp fresh parsley
• 1.5 cups Israeli/pearl couscous
• 2 cups chicken broth
• 1 cup cherry tomatoes, halved
• 3 oz spinach
• 2 oz feta, crumbled
• to taste kosher salt

1. Preheat oven to 400°F. Line a sheet pan with parchment. Pat salmon dry; rub with olive oil, salt, garlic, half the dill + parsley. Top with lemon slices.
2. Roast 12–14 min until salmon flakes at 125°F internal.
3. Meanwhile, toast couscous dry in a saucepan 2 min. Add broth, simmer covered 10 min. Stir in tomatoes + spinach for the last 2 min — they wilt + warm through.
4. Fluff couscous; fold in feta + remaining herbs. Serve salmon on top.

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Lentejas con Chorizo

Spanish · 60 min · beans · gluten-free, dairy-free

Ingredients & steps ↓

• 2 cups (14 oz) brown lentils
• 7 oz cooking chorizo
• 1 yellow onion
• 2 carrots
• 1 potato
• 7 oz canned diced tomatoes
• 1 tsp sweet pimenton
• 1 bay leaf
• 3 tbsp olive oil
• 1.5 tsp fine salt

1. Soften the chopped onion and carrots in olive oil for 6 minutes.
2. Add the sliced chorizo and fry 3 minutes to release its paprika oil.
3. Stir in the pimenton and tomatoes and cook 2 minutes.
4. Add the rinsed lentils, diced potato, bay leaf, and 5 cups water.
5. Bring to a boil, then simmer 35 minutes until the lentils are tender.
6. Season and rest 5 minutes so the broth thickens before serving.

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Lentil Shepherd's Pie With Cheddar Mash

American · 55 min · beans · vegetarian, high-protein

Ingredients & steps ↓

• 1.25 cups dried brown lentils, rinsed
• 2 lb russet potatoes, peeled and cubed
• 4 oz shredded sharp cheddar cheese
• 3 tbsp salted butter
• 1/2 cup whole milk
• 3 cups vegetable broth
• 2 medium carrots, diced
• 1 medium yellow onion, diced
• 2 ribs celery, diced
• 1 cup frozen peas
• 2 tbsp tomato paste
• 1.5 tbsp olive oil
• 1 tbsp soy sauce
• 2 tsp dried thyme
• 2 tsp each kosher salt and black pepper

1. Boil the cubed potatoes in salted water 16 to 18 minutes until a fork passes through without pressure, then drain and let them steam dry for two minutes.
2. While they cook, heat the olive oil in a wide skillet and cook the onion, carrot, and celery 8 minutes until the onion is translucent and the carrot has softened at the edges.
3. Stir in the tomato paste and thyme and cook 90 seconds until the paste turns brick red and sticks to the pan.
4. Add the lentils, broth, and soy sauce, bring to a simmer, and cook uncovered 25 to 28 minutes until the lentils are tender but still hold their shape and the liquid has reduced to a thick gravy.
5. Mash the potatoes with the butter, warm milk, and half the cheddar until smooth, then season assertively with salt and pepper.
6. Fold the peas into the lentils, check the salt, and spread the mixture in an 8x8 baking dish.
7. Spoon the mash over the top, spread it to the edges to seal, and rough up the surface with a fork so it browns in peaks.
8. Scatter the remaining cheddar and bake at 400F for 15 minutes until the top is golden and the filling bubbles at the corners.

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Levantine Tabbouleh Salad

Middle-eastern · 30 min · vegetarian, vegan, dairy-free, low-carb

Ingredients & steps ↓

• 1/3 cup fine bulgur wheat
• 3 large bunches flat-leaf parsley
• 1/2 cup fresh mint
• 3 firm tomatoes
• 4 green onions
• 2 lemons
• 1/3 cup extra-virgin olive oil
• 1/4 tsp ground allspice

1. Rinse bulgur and soak in cold water 10 minutes, then squeeze dry and spread to fluff.
2. Wash and thoroughly dry the parsley; finely chop the leaves with the mint.
3. Dice tomatoes small and thinly slice the green onions.
4. Combine parsley, mint, tomatoes, onions, and bulgur in a bowl.
5. Whisk lemon juice, olive oil, allspice, and 1 tsp salt, then dress the salad and toss.
6. Rest 10 minutes so the bulgur softens in the juices before serving.

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Linguine with Clams and White Wine

Italian · 30 min · shrimp · pescatarian, dairy-free, high-protein

Ingredients & steps ↓

• 1 lb linguine
• 3 lb littleneck clams
• 5 garlic cloves
• 1 cup dry white wine
• 1/2 tsp red pepper flakes
• 1/2 cup fresh parsley
• 1/4 cup extra-virgin olive oil

1. Scrub clams and boil linguine in salted water until just shy of al dente; reserve pasta water.
2. Warm sliced garlic and red pepper flakes in olive oil until fragrant.
3. Add white wine and clams, cover, and steam 5 to 7 minutes until shells open; discard any that stay shut.
4. Add the pasta and a splash of pasta water, tossing to finish cooking in the clam broth.
5. Fold in chopped parsley and serve immediately.

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Loaded BLT Salad Bowls With Ranch, Avocado And Cheddar

American · 30 min · pork · gluten-free, low-carb, high-protein

Ingredients & steps ↓

• 16 slices thick-cut bacon
• 3, diced avocado
• 4, hard-boiled and quartered eggs
• 4 oz, shredded sharp cheddar
• 3/4 cup mayonnaise
• 1/2 cup sour cream
• 3 tbsp buttermilk
• 2 hearts, chopped romaine lettuce
• 4, diced tomatoes
• 1/2, thinly sliced red onion
• 3 tbsp, chopped fresh chives
• 2 tbsp, chopped fresh dill
• 1 tsp garlic powder
• 1 tsp kosher salt
• 1 tsp coarse black pepper

1. Lay the bacon on two foil-lined sheet pans and bake at 400F for 16 to 20 minutes, until it is evenly crisp and the fat has run clear. Drain on paper towels and break into large pieces.
2. Whisk the mayonnaise, sour cream, buttermilk, chives, dill, garlic powder, salt and pepper into a thick ranch, thinning it with a splash more buttermilk if it will not drizzle.
3. Salt the diced tomatoes lightly and let them sit for 5 minutes so they taste like tomatoes rather than nothing.
4. Build the bowls with romaine on the bottom, then the tomatoes, red onion, avocado and cheddar in sections.
5. Pile the bacon across the middle, add the quartered eggs, and pour the ranch over just before eating so nothing goes soft.

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Loaded Baked Potato Soup

American · 45 min · pork

Ingredients & steps ↓

• 2 lb russet potatoes, peeled and cubed
• 6 slices bacon
• 1 yellow onion, diced
• 4 cups chicken broth
• 1.5 cups whole milk
• 1/2 cup sour cream
• 1 cup shredded cheddar cheese
• 3 tbsp all-purpose flour
• 1/4 cup green onions, sliced

1. Cook bacon in a pot until crisp; remove, crumble, and reserve 2 tbsp drippings.
2. Saute onion in the drippings 4 minutes, then stir in flour and cook 1 minute.
3. Whisk in broth and add potatoes; simmer 18 minutes until tender.
4. Mash lightly to thicken, then stir in milk and cheddar until smooth.
5. Off heat, stir in sour cream and season to taste.
6. Top bowls with bacon, green onions, and extra cheese.

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Loaded Beef Nachos With Cheddar And Pickled Jalapenos

American · 30 min · beef · high-protein

Ingredients & steps ↓

• 10 oz tortilla chips
• 1 lb ground beef, 85% lean
• 3 cups sharp cheddar, shredded
• 1 packet taco seasoning
• 15 oz can black beans, rinsed
• 2/3 cup sour cream
• 1 cup salsa
• 1/2 cup pickled jalapenos
• 4, sliced scallions

1. Brown the beef over medium-high heat for 6 minutes, breaking it into fine crumbles, until no pink remains and the bits start to crisp; drain the fat.
2. Stir in the taco seasoning and a splash of water and simmer 2 minutes until it clings to the meat instead of pooling.
3. Spread half the chips on a sheet pan, then half the beef, beans and cheddar; repeat with the rest so no chip is left bare.
4. Bake at 400F for 8 to 10 minutes until the cheese is completely melted and just starting to brown at the edges.
5. Top immediately with salsa, sour cream, jalapenos and scallions so the cold toppings hit the hot cheese.
6. Serve straight from the pan while the chips are still crisp.

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Loaded Black Bean Taco Bowl

Tex-mex · 25 min · beans · vegetarian, vegan, gluten-free, dairy-free

Ingredients & steps ↓

• 2 cans (15 oz each), rinsed Canned black beans
• 3 cups Cooked brown rice
• 1.5 cups Frozen corn
• 1/2, diced Red onion
• 1, diced Avocado
• 1.5 cups, halved Cherry tomatoes
• 2 Lime
• 1.5 tsp Ground cumin
• 2 tbsp Olive oil

1. Heat olive oil in a skillet over medium and saute the red onion 3 minutes.
2. Add the black beans, corn, and cumin and cook until warmed through, about 5 minutes.
3. Season the bean mixture with salt and the juice of 1 lime.
4. Divide the brown rice among bowls.
5. Top with the bean mixture, cherry tomatoes, and avocado.
6. Finish with the remaining lime squeezed over the top.

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Loaded Breakfast Burrito Bowl

American · 18 min · beans · vegetarian, gluten-free

Ingredients & steps ↓

• 3 large eggs
• 1.5 cups frozen shredded hash browns
• 1/2 cup black beans, drained
• 1/3 cup shredded Monterey Jack cheese
• 1/4 cup salsa
• 1/2 avocado, sliced
• 1 tbsp olive oil
• 1/4 tsp salt

1. Heat oil in a nonstick skillet over medium-high and crisp hash browns 6 minutes, turning once.
2. Push potatoes aside and warm black beans in the pan 1 minute.
3. Scramble the beaten eggs in a second pan over medium heat until just set, 2 minutes.
4. Divide hash browns and beans between two bowls.
5. Top with scrambled eggs, cheese, salsa, and sliced avocado.
6. Season with salt and serve immediately.

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Loaded Breakfast Quesadillas With Sausage And Eggs

American · 30 min · pork · high-protein

Ingredients & steps ↓

• 12 oz bulk pork breakfast sausage
• 8 large eggs
• 4 (10-inch) large flour tortillas
• 5 oz shredded pepper jack
• 8 oz frozen shredded hash browns
• 1 tbsp butter
• 1 cup salsa
• 1/3 cup sour cream
• 1 green bell pepper
• 1/2 yellow onion
• 1 tsp, 1 tsp, 2 tsp salt, black pepper, chili powder

1. Brown the sausage over medium-high, breaking it into crumbles, 6 minutes, until no pink remains and the edges are crisp; scoop out and leave the fat.
2. Cook the hash browns, diced pepper, and onion in that fat 8 minutes without stirring much, until the potatoes are golden and the onion is translucent.
3. Season with the chili powder, salt, and pepper, then combine with the sausage in a bowl.
4. Melt the butter over medium-low, add the beaten eggs, and stir slowly 3 minutes, until they form soft curds that are just barely set; they will finish cooking in the quesadilla.
5. Lay a tortilla flat, scatter pepper jack over half, add the potato-sausage mix and eggs, top with more cheese, and fold.
6. Griddle in a dry pan over medium 3 minutes per side, pressing gently, until both faces are spotted brown and the cheese has fused the layers.
7. Rest 2 minutes, cut into wedges, and serve with salsa and sour cream.

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Loaded Cauliflower Bowls With Melted Cheddar And Fried Eggs

American · 35 min · vegetarian, gluten-free, keto, low-carb, high-protein

Ingredients & steps ↓

• 2 large heads, cut into florets cauliflower
• 8 eggs
• 8 oz, shredded sharp cheddar
• 4 oz cream cheese
• 1/2 cup sour cream
• 1/3 cup heavy cream
• 6 tbsp unsalted butter
• 5, thinly sliced scallions
• 3 cloves, minced garlic
• 2 tsp kosher salt
• 1 tsp black pepper

1. Steam the cauliflower 10 to 12 minutes, until a fork mashes a floret against the side of the pot with no effort. Drain it and let it steam dry for 2 minutes so the mash is not soupy.
2. Mash the hot cauliflower with 4 tablespoons of the butter, the cream cheese, heavy cream, garlic, salt and pepper until it is thick and lumpy like a rustic potato mash.
3. Fold in most of the cheddar and the sour cream, then keep it over low heat, stirring, until the cheese has fully melted through.
4. Fry the eggs two at a time in the remaining butter over medium heat, 3 minutes, until the whites are set and lacy at the edges but the yolks still wobble.
5. Spoon the loaded cauliflower into bowls, top each with two fried eggs, and finish with the rest of the cheddar and the scallions.

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Loaded Chicken Nacho Plates With Beans And Jalapenos

American · 18 min · chicken · high-protein

Ingredients & steps ↓

• about 1 lb meat rotisserie chicken, pulled
• 9 oz tortilla chips
• 2 cans (15 oz), drained canned black beans
• 1 1/2 cups sharp cheddar, shredded
• 3/4 cup pepper jack, shredded
• 1/2 cup pickled jalapenos
• scant 1/2 cup sour cream
• 3/4 cup salsa
• 1 cup frozen corn
• 3, sliced scallions
• 1 tsp each cumin and chili powder

1. Heat the broiler with a rack about 8 inches down, and toss the pulled chicken with the cumin, chili powder and a splash of the salsa.
2. Spread half the chips over a sheet pan, scatter on half the beans, corn, chicken and both cheeses, then repeat the whole thing as a second layer so no chip goes naked.
3. Broil 3 to 4 minutes, watching the whole time - pull the pan the moment the cheese is bubbling and the chips at the edges are toasted but not black.
4. Finish with jalapenos, salsa, sour cream and scallions, and carry the pan straight to the table before the chips soften.

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Loaded Chili Cheese Fries With Ground Beef And Jalapenos

American · 30 min · beef · gluten-free, high-protein

Ingredients & steps ↓

• 1 1/2 lb frozen crinkle-cut fries
• 1 lb lean ground beef
• 1 1/2 cans (15 oz), drained canned kidney beans
• 1 cup tomato sauce
• 1 1/2 cups sharp cheddar, shredded
• scant 1/2 cup sour cream
• 1/2 cup pickled jalapenos
• 1, diced yellow onion
• 3, sliced scallions
• 2 tsp each chili powder, cumin, smoked paprika and salt

1. Heat the oven to 450F and spread the fries in a single layer on a large sheet pan - piled fries steam - then bake 20 minutes until crisp.
2. Brown the beef with the onion in a skillet over medium-high for 7 minutes, letting it sit between stirs so the meat picks up dark colour.
3. Add the chili powder, cumin, paprika and salt for 1 minute, then the tomato sauce and beans. Simmer 8 minutes until thick enough to sit on a fry without running off.
4. Pile the hot fries on a platter, spoon the chili over, and scatter the cheddar so it melts against the heat. Finish with sour cream, jalapenos and scallions and eat immediately.

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Loaded Potato Chowder With Cheddar Garlic Toast

American · 40 min · vegetarian

Ingredients & steps ↓

• 2 lb russet potatoes, peeled and cut in 3/4-inch cubes
• 1 medium yellow onion, diced
• 4 cloves garlic, minced
• 3 cups whole milk
• 2 tbsp plus 4 tsp butter
• 1/4 cup all-purpose flour
• 2 cups vegetable broth
• 5 oz shredded sharp cheddar
• 1/2 cup sour cream
• 4 scallions, sliced
• 4 slices baguette, cut in thick diagonal slices
• 1 tsp black pepper
• 2 tsp kosher salt

1. Melt the 2 tablespoons butter in a heavy pot over medium heat and cook the onion 6 minutes, until translucent with no raw bite. Add three quarters of the garlic and cook 1 minute more.
2. Stir in the flour and cook 90 seconds, until it smells toasty and coats the onion in a pale paste.
3. Whisk in the broth a splash at a time so no lumps form, then the milk, then add the potatoes, salt, and pepper.
4. Simmer uncovered 18 to 20 minutes at a lazy bubble, stirring often so the milk does not scorch, until a cube crushes against the pot with light pressure.
5. Mash roughly a third of the potatoes right in the pot to thicken the chowder, leaving the rest in chunks.
6. Take the pot off the heat and stir in the cheddar and sour cream in two additions; do not boil after this or the dairy will break.
7. Mash the remaining garlic with the 4 teaspoons butter, spread it on the baguette slices, and broil 2 minutes until the edges are brown and crackling.
8. Ladle into bowls, top with scallions, and serve each with a slice of garlic toast.

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Loaded Tuna Pasta Salad With Peas And Cheddar

American · 25 min · fish · pescatarian, high-protein

Ingredients & steps ↓

• 12 oz rotini or other short pasta
• 3 (5 oz) cans canned tuna in water, drained
• 3/4 cup mayonnaise
• 1 1/2 cups frozen peas
• 5 oz sharp cheddar, cut in small cubes
• 3 celery ribs, diced
• 1/2 red onion, minced
• 1/4 cup dill pickle relish
• 2 tbsp lemon juice
• 1 tbsp Dijon mustard
• 1 1/2 tsp each kosher salt and black pepper

1. Boil the pasta in heavily salted water until just past al dente, about a minute longer than the box says, since cold pasta firms up.
2. Drop the frozen peas into the pot for the last 60 seconds, then drain everything together and rinse under cold water until the pasta is cool to the touch.
3. Whisk the mayonnaise, lemon juice, Dijon, salt and pepper in a large bowl until smooth and pourable.
4. Flake the tuna into the dressing and stir until it breaks into fine shreds and disappears into the sauce.
5. Fold in the drained pasta and peas, celery, onion, relish and cheddar until every piece is coated.
6. Chill at least 20 minutes, then taste again and add salt; cold food needs more than you expect.

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London Broil with Garlic Marinade

American · 100 min · dairy-free, keto, low-carb, high-protein

Ingredients & steps ↓

• 2.5 lb top round steak, 1.5 inches thick
• 1/3 cup soy sauce
• 1/4 cup olive oil
• 3 tbsp balsamic vinegar
• 2 tbsp Worcestershire sauce
• 6 garlic cloves
• 1 tbsp Dijon mustard
• 2 sprigs fresh rosemary
• 2 tsp coarse black pepper

1. Whisk the soy, oil, balsamic, Worcestershire, Dijon, grated garlic, stripped rosemary and pepper. Hold back the salt — the soy carries plenty for a marinade this concentrated.
2. Score the steak in a shallow diamond pattern on both sides, put it in a bag with the marinade and refrigerate at least 1 hour and up to 8. Longer than 12 hours and the acid turns the surface mealy.
3. Take the steak out 45 minutes before cooking. Scrape the marinade off and pat the surface dry — anything wet will steam under the broiler instead of browning. Discard the used marinade.
4. Set an oven rack 4 inches below the element and preheat the broiler on high for 10 minutes with a cast-iron skillet or heavy sheet pan under it.
5. Broil 6 to 7 minutes, flip, and broil 5 to 7 minutes more. Pull at 125F for medium-rare — top round is lean and anything past 140F is genuinely tough, not merely well done.
6. Rest a full 15 minutes, then slice as thinly as you possibly can, holding the knife at a 45-degree angle across the grain. Thin slicing is the entire technique of this cut.
7. For the week, portion the slices with their juices into containers; they hold their texture better under a spoonful of the resting liquid.

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Magret de Canard au Miel

French · 30 min · gluten-free, low-carb, high-protein

Ingredients & steps ↓

• 2 (12 oz each) duck breasts
• 2 tbsp honey
• 2 tbsp sherry vinegar
• 1/2 cup chicken stock
• 1 minced shallot
• 1 tbsp unsalted butter
• 1 tsp coarse salt
• 1/2 tsp black pepper

1. Score the duck skin in a crosshatch and season both sides with salt and pepper.
2. Place the breasts skin-side down in a cold pan and cook over medium heat for 8 minutes to render the fat until crisp.
3. Flip and cook 4 to 5 minutes more for medium-rare, then rest on a board.
4. Pour off most of the fat, soften the shallot, then add the honey, vinegar, and stock and reduce to a glaze, finishing with butter.
5. Slice the duck against the grain and spoon over the honey sauce.

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Maine Lobster Roll

American · 25 min · shrimp · pescatarian, high-protein

Ingredients & steps ↓

• 1 lb cooked lobster meat
• 1/4 cup mayonnaise
• 2 stalks celery
• 1 lemon
• 4 split-top buns
• 3 tbsp butter
• 2 tbsp fresh chives

1. Chop the lobster into large bite-sized pieces.
2. Fold gently with the mayonnaise, finely diced celery, chopped chives and a squeeze of lemon.
3. Butter the sides of the buns and toast in a pan until golden.
4. Fill generously and serve cold.

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Make-Ahead Bulgogi Meal Prep

Korean · 45 min · beef · dairy-free, low-carb

Ingredients & steps ↓

• 3 lb thinly sliced sirloin beef
• 3/4 cup soy sauce
• 1/4 cup brown sugar
• 1 pear Asian pear, grated
• 8 cloves garlic cloves, minced
• 3 tbsp toasted sesame oil
• 2 onion, sliced
• 5 stalks green onions
• 1 tsp black pepper

1. Whisk soy sauce, brown sugar, grated pear, garlic, sesame oil, and pepper into a marinade.
2. Toss the sliced beef and onions in the marinade until evenly coated.
3. Portion the marinated raw beef into freezer bags for future meals, or cook now.
4. To cook, sear beef in batches in a smoking-hot skillet 3 minutes per batch.
5. Return all beef, add green onions, and toss 1 minute until glazed.
6. Cool fully before dividing cooked portions into airtight containers.

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Make-Ahead Freezer Breakfast Burritos

Tex-mex · 45 min · pork

Ingredients & steps ↓

• 12 Large eggs
• 1 lb Breakfast sausage
• 3 cups Frozen diced hash browns
• 8 Large flour tortillas (burrito size)
• 2 cups Shredded cheddar cheese
• 1, diced Red bell pepper
• 2 tbsp Vegetable oil
• 1 tsp Kosher salt

1. Cook the sausage in a large skillet over medium-high until browned, about 7 minutes, then transfer to a bowl.
2. Add oil and the frozen hash browns to the same skillet and cook until golden, about 10 minutes, then add to the bowl.
3. Saute the bell pepper 3 minutes, then pour in the eggs beaten with salt and scramble until just set, about 3 minutes.
4. Combine the sausage, hash browns, eggs, and cheese in the bowl and let cool slightly.
5. Warm tortillas, divide the filling among them, and roll into tight burritos.
6. Wrap each burrito in foil or parchment and freeze on a sheet pan before bagging.

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Make-Ahead Turkey Chili Prep

American · 60 min · turkey · gluten-free, dairy-free, high-protein

Ingredients & steps ↓

• 2 lb ground turkey
• 2 cans (28 oz) canned diced tomatoes
• 2 cans (15 oz) canned kidney beans, drained
• 2 yellow onion, diced
• 3 tbsp tomato paste
• 3 tbsp chili powder
• 1 tbsp ground cumin
• 2 tbsp olive oil
• 2 tsp salt

1. Heat oil in a large pot and cook onions 5 minutes.
2. Add ground turkey and brown, crumbling, for 8 minutes.
3. Stir in tomato paste, chili powder, and cumin; cook 1 minute.
4. Add diced tomatoes, kidney beans, salt, and 1 cup water.
5. Simmer 25 minutes, stirring occasionally, until thickened.
6. Cool completely, then portion into containers for the week or freezer.

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Make-Ahead Turkey Meatballs in Sauce

Italian · 60 min · turkey · low-carb, high-protein

Ingredients & steps ↓

• 2 lb ground turkey
• 1 cup breadcrumbs
• 2 eggs
• 3/4 cup parmesan
• 4 garlic cloves
• 1/2 cup fresh parsley
• 28 oz canned crushed tomatoes
• 3 tbsp olive oil

1. Mix turkey, breadcrumbs, eggs, parmesan, minced garlic, and parsley; season well.
2. Roll into 1.5-inch meatballs.
3. Brown the meatballs in olive oil in batches, about 6 minutes each.
4. Add crushed tomatoes to the pot, nestle in the meatballs, and simmer 20 minutes until cooked to 165F.
5. Cool and portion into containers with sauce.

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Make-Ahead Turkey Stock Gravy

American · 200 min · turkey · keto, low-carb

Ingredients & steps ↓

• 3 lb turkey wings
• 2 yellow onions, quartered
• 2 carrots, chunked
• 3 celery stalks, chunked
• 6 garlic cloves, smashed
• 6 sprigs fresh thyme
• 4 sprigs fresh sage
• 1 tsp black peppercorns
• 2 bay leaves
• 6 cups low-sodium chicken broth
• 1/2 cup apple cider
• 6 tbsp unsalted butter
• 6 tbsp all-purpose flour
• 1 tsp soy sauce

1. Heat the oven to 425F. Spread the turkey wings, onions, carrots, celery, and garlic on a large sheet pan and roast 45 minutes, until the wings are deeply browned — that color is the whole flavor base.
2. Scrape everything into a big pot, including the browned bits (loosen them with a splash of hot water). Add the broth, 4 cups water, the apple cider, thyme, sage, peppercorns, and bay leaves.
3. Bring to a bare simmer and hold it there, uncovered, 2 hours. Skim the foam once early on. You want about 6 cups of rich sage-and-peppercorn stock; top up with water if it drops below that.
4. Strain the stock and discard the solids. Skim the fat from the surface (a ladle or a fat separator both work).
5. In the same pot, melt the butter over medium heat and let it cook until the milk solids turn toasty brown and it smells nutty, about 3 minutes. Whisk in the flour and cook 2 minutes more.
6. Whisk in the hot stock in three additions, letting each smooth out before the next. Simmer 8 to 10 minutes until it coats a spoon.
7. Stir in the soy sauce — the quiet umami move nobody will spot — and season with salt and pepper. Cool completely, then refrigerate or freeze.
8. Thanksgiving day: reheat gently, whisking, and finish with the strained drippings from your roast turkey. Thin with stock or water to your favorite pour.

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Maple Bacon Pancake Stack With Fried Eggs

American · 30 min · pork · gluten-free, high-protein

Ingredients & steps ↓

• 3 1/2 cups complete pancake mix
• 2 1/2 cups whole milk
• 6 large eggs
• 16 slices thick-cut bacon
• 3 1/2 tbsp butter
• 3/4 cup pure maple syrup
• 2 tsp vegetable oil
• 1/2 tsp kosher salt

1. Lay the bacon in a cold skillet and cook over medium 10 minutes, turning once, until deep brown and stiff. Drain on paper towels and pour off all but 1 tbsp of fat.
2. Whisk the pancake mix with the milk and 2 of the eggs until just combined; lumps are fine and overmixing makes the stack tough. Rest 5 minutes.
3. Heat a griddle over medium and film it with butter. Ladle 1/3-cup rounds and cook until bubbles break across the surface and the edges look dry, about 2 minutes.
4. Flip and cook 90 seconds more until the second side springs back when pressed. Hold the pancakes on a sheet pan in a low oven.
5. Crumble half the bacon and scatter it over each pancake right after ladling the next batches so it bakes into the surface.
6. Wipe the skillet, add the oil, and fry the remaining 4 eggs over medium-low until the whites are opaque and the yolks still jiggle, about 3 minutes.
7. Stack the pancakes, top each with a fried egg and the remaining bacon, and pour the maple syrup over the top.

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Maple Mustard Chicken And Wild Rice Bowls

American · 35 min · chicken · gluten-free, high-protein

Ingredients & steps ↓

• 1 1/4 lb boneless skinless chicken thighs
• 1 1/4 cups dry wild rice blend
• 12 oz broccoli florets
• 2 1/2 tbsp olive oil
• 3 tbsp maple syrup
• 2 tbsp Dijon mustard
• 1 tbsp butter
• 1/3 cup dried cranberries
• 1/3 cup chopped pecans
• 3 cloves garlic
• 1 tsp each kosher salt and black pepper

1. Simmer the wild rice blend in 3 cups salted water, covered, 22 to 25 minutes, until the grains split open and the water is gone; fluff with a fork.
2. Whisk the maple syrup, mustard, minced garlic, and half the salt and pepper in a small bowl until it looks smooth and pourable.
3. Pat the thighs dry, season, and sear in 1 1/2 tablespoons olive oil over medium-high 5 to 6 minutes per side, until deeply browned and 175F at the thickest part.
4. Move the chicken to a board, pour the maple mustard into the hot skillet, and stir 60 seconds until it thickens enough to coat a spoon.
5. Toss the broccoli with the remaining oil and roast at 425F for 12 minutes, until the tips char and the stems give to a fork.
6. Toast the pecans in a dry pan over medium 3 minutes, until they smell nutty and darken a shade.
7. Slice the chicken against the grain, stir the butter into the rice, then build bowls with rice, broccoli, chicken, pan sauce, cranberries, and pecans.

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Maple Pecan Baked Oatmeal With Bananas

American · 45 min · vegetarian, gluten-free

Ingredients & steps ↓

• 3 cups old-fashioned rolled oats
• 2 1/2 cups whole milk
• 2 large eggs
• 1/3 cup pure maple syrup
• 2 1/2 tbsp butter, melted
• 3/4 cup pecans, chopped
• 3 medium bananas, sliced
• 1 tsp each baking powder, cinnamon, vanilla, salt

1. Heat the oven to 375F and butter an 8-by-11-inch baking dish.
2. Stir the oats, pecans, baking powder, cinnamon, and salt together in a bowl.
3. Whisk the milk, eggs, maple syrup, melted butter, and vanilla until the eggs are fully broken up and no yellow streaks remain.
4. Lay two-thirds of the banana slices across the bottom of the dish, cover with the oat mixture, and pour the liquid evenly over the top.
5. Tap the dish on the counter so the oats settle and arrange the remaining bananas on the surface.
6. Bake 33 to 35 minutes, until the center is set, the top is browned, and the edges pull slightly from the dish.
7. Cool 5 minutes; it firms up enough to cut into squares.

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Maple-Bacon Roasted Brussels Sprouts

American · 50 min · pork · gluten-free, dairy-free, low-carb

Ingredients & steps ↓

• 2 lb Brussels sprouts, trimmed and halved
• 6 slices thick-cut bacon, chopped
• 3 tbsp pure maple syrup
• 1 tbsp apple cider vinegar
• 2 tsp Dijon mustard
• 1/2 tsp coarsely ground black pepper

1. Heat the oven to 425F with a large sheet pan inside — a screaming-hot pan is what gets the char.
2. Cook the chopped bacon in a skillet over medium until crisp, about 8 minutes. Lift the bacon out and reserve 3 tablespoons of the fat.
3. Toss the halved sprouts with the warm bacon fat and a pinch of salt, then tip them onto the hot sheet pan, turning as many cut-side down as your patience allows.
4. Roast 20 to 22 minutes without stirring, until the cut sides are deeply browned and the leaves are crackly at the edges.
5. Meanwhile whisk the maple syrup, cider vinegar, Dijon, and the coarse black pepper — the maple-black pepper glaze, sweet up front with a bite behind it.
6. Toss the hot sprouts with the glaze and the reserved bacon right on the pan, then return to the oven 3 minutes so the glaze sets sticky. Serve immediately.

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Maple-Glazed Salmon With Roasted Brussels Sprouts

American · 40 min · fish · pescatarian, gluten-free, high-protein

Ingredients & steps ↓

• 1 3/4 lb salmon fillets
• 1/3 cup maple syrup
• 3 1/2 tbsp butter
• 1 1/4 lb Brussels sprouts
• 3 tbsp olive oil
• 1 1/4 lb baby potatoes
• 1 1/2 tbsp Dijon mustard
• to taste salt, pepper, garlic powder

1. Heat the oven to 425°F. Halve the sprouts and potatoes, toss with the olive oil, salt and pepper, and spread cut side down on a sheet pan.
2. Roast 20 minutes until the cut faces are browned and a potato gives easily to a knife.
3. Simmer the maple syrup, butter and mustard in a small pan for 2 minutes until it thickens into a glaze that coats a spoon.
4. Push the vegetables to the edges, set the salmon skin side down in the center, and brush half the glaze over the fillets.
5. Roast 8 to 10 minutes, brushing once more, until the salmon flakes at the thickest part and reads 125°F for a moist center.
6. Run the pan under the broiler for 60 to 90 seconds to lacquer the glaze, watching closely so the sugar does not scorch.
7. Spoon any pan glaze over the fish and serve straight off the sheet pan.

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Mapo Tofu Japanese Style

Japanese · 30 min · tofu · dairy-free, low-carb

Ingredients & steps ↓

• 1 1/4 lb soft tofu
• 8 oz ground pork
• 1 tbsp miso paste
• 1 tbsp doubanjiang chili bean paste
• 2 tbsp soy sauce
• 2 cloves garlic
• 1 thumb fresh ginger
• 1 cup chicken stock
• 1 tbsp potato starch
• 3 scallions

1. Cut tofu into 3/4-inch cubes and warm gently in salted water; drain when ready to use.
2. Fry ground pork in a dry wok until browned, then add minced garlic and ginger for 1 minute.
3. Stir in doubanjiang and miso and cook 1 minute until fragrant, then add soy sauce and stock.
4. Slide in tofu cubes and simmer gently 5 minutes, stirring carefully to keep them intact.
5. Mix potato starch with 2 tbsp water and stir in to thicken the sauce.
6. Finish with sliced scallions and serve over rice.

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Maque Choux with Corn

Cajun · 30 min · vegetarian, gluten-free

Ingredients & steps ↓

• 4 cups fresh corn kernels
• 1 yellow onion
• 1 red bell pepper
• 3 tbsp butter
• 0.5 cup heavy cream
• 1 tbsp cajun seasoning
• 3 green onions
• 1 cup cherry tomatoes

1. Melt butter in a skillet and saute diced onion and red bell pepper 5 minutes.
2. Add the corn kernels and cajun seasoning and cook 8 minutes, stirring.
3. Stir in the cream and halved cherry tomatoes and simmer 4 minutes until slightly thickened.
4. Fold in sliced green onions and season to taste.
5. Serve warm as a light main or side.

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Marinated Lemon-Herb Lamb Skewers

Mediterranean · 40 min · lamb · gluten-free, dairy-free, keto, low-carb

Ingredients & steps ↓

• 2 lb lamb leg, cubed
• 5, minced garlic cloves
• 2, juiced and zested lemon
• 2 tbsp, chopped fresh oregano
• 2 tsp ground cumin
• 1 tsp smoked paprika
• 1/4 cup extra-virgin olive oil

1. Whisk the garlic, lemon juice and zest, oregano, cumin, paprika, olive oil, and salt into a marinade.
2. Toss the cubed lamb in the marinade and refrigerate for at least 2 hours or overnight.
3. Thread the lamb onto skewers, leaving small gaps between pieces.
4. Grill or broil over high heat for 3 to 4 minutes per side for medium, or to your preferred doneness.
5. Rest 5 minutes before serving; portion cooked skewers into containers for the week.

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Maryland Crab Cakes

American · 60 min · shrimp · pescatarian, low-carb, high-protein

Ingredients & steps ↓

• 1 lb lump crab meat
• 1/3 cup mayonnaise
• 1 tbsp dijon mustard
• 1 egg
• 3/4 cup saltine crackers
• 2 tsp old bay seasoning
• 2 tbsp fresh parsley
• 1 lemon
• 2 tbsp butter

1. Pick through the crab meat for shell, keeping the lumps whole.
2. Whisk the mayonnaise, mustard, egg, Old Bay and chopped parsley together.
3. Fold in the crab and crushed crackers with a light hand — do not compress it.
4. Shape into four cakes and chill 20 minutes so they hold.
5. Pan-fry in the butter 4 minutes per side until deep golden.
6. Serve with lemon.

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Masala Dosa with Potato Filling

Indian · 45 min · vegetarian, vegan, dairy-free

Ingredients & steps ↓

• 3 cups prepared dosa batter
• 3 medium yukon gold potatoes
• 1 medium yellow onion
• 1 tsp mustard seeds
• 1 sprig curry leaves
• 1/2 tsp ground turmeric
• 1 green chili
• 3 tbsp neutral oil

1. Boil the potatoes in salted water until tender, 15 to 20 minutes, then drain and roughly mash; keep aside. Chop the onion and chili while they cook.
2. Temper mustard seeds in 1 tbsp oil over medium heat until they pop, add curry leaves, chopped onion and green chili, cook 4 minutes.
3. Stir in turmeric and the mashed potato with 2 tbsp water and salt; cook 2 minutes to a soft filling.
4. Heat a nonstick griddle, ladle batter and spread thin in a spiral; drizzle a little oil around the edge.
5. Cook 2-3 minutes until crisp and golden underneath, place filling in the center, fold and serve.

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Massaman Beef Curry (Batch)

Thai · 145 min · beef · gluten-free, high-protein

Ingredients & steps ↓

• 2.5 lb beef chuck, cubed
• 5 tbsp Massaman curry paste
• 2 cans (27 oz) coconut milk
• 1.5 lb Yukon gold potatoes, cubed
• 2 yellow onion, wedged
• 1/2 cup roasted peanuts
• 3 tbsp tamarind paste
• 3 tbsp palm sugar
• 3 tbsp fish sauce
• 1 cinnamon stick
• 4 cardamom pods
• 2 bay leaves

1. Simmer the thick cream from the top of the coconut milk in a large pot until it splits, then fry the curry paste in it for 3 minutes.
2. Add the beef and brown on all sides for 5 minutes, coating it in the paste.
3. Pour in the remaining coconut milk, cinnamon, cardamom, and bay leaves, and simmer covered on low for 90 minutes until the beef is approaching tender.
4. Add the potatoes, onion, peanuts, tamarind, palm sugar, and fish sauce.
5. Simmer uncovered 20 to 25 more minutes until the beef is fully fork-tender and the potatoes are soft.
6. Cool fully before portioning for the fridge or freezer.

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Meal-Prep Marinated Chicken Shish Tawook Skewers

Middle-eastern · 40 min · chicken · gluten-free, keto, low-carb, high-protein

Ingredients & steps ↓

• 2.5 lb boneless chicken breast
• 1 cup plain yogurt
• 5 garlic cloves
• 2 lemons
• 2 tbsp tomato paste
• 1 tbsp sweet paprika
• 1 tsp ground allspice
• 1/4 cup olive oil

1. Cut chicken into 1.5-inch cubes.
2. Whisk yogurt, minced garlic, lemon juice, tomato paste, paprika, allspice, oil, and 2 tsp salt.
3. Fold the chicken into the marinade and refrigerate at least 4 hours or overnight.
4. Thread onto skewers and grill or broil over high heat, turning, 12-15 minutes to 165F.
5. Portion into containers with a starch and vegetable for the week.
6. Reheat individual portions gently to keep the chicken moist.

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Meatball Parmigiana Subs

Italian · 60 min · beef · high-protein

Ingredients & steps ↓

• 1 lb ground beef, 80% lean
• 1/2 lb ground pork
• 3/4 cup breadcrumbs
• 1/2 cup whole milk
• 1 egg
• 3/4 cup grated Pecorino Romano
• 5 garlic cloves
• 1/2 bunch fresh parsley
• 28 oz can crushed tomatoes
• 3 tbsp olive oil
• 1 tsp dried oregano
• 4 sub rolls
• 8 slices sliced provolone
• 6 oz shredded mozzarella
• 1/4 bunch fresh basil

1. Soak the breadcrumbs in the milk 5 minutes until pasty. Mix them with the beef, pork, egg, half the Pecorino, three grated garlic cloves, the chopped parsley, 1.5 tsp salt and plenty of pepper — with your hands, and only until it comes together. Overworked mince makes a bouncy meatball.
2. Roll 16 meatballs about 1.5 inches across and brown them in the oil in a Dutch oven over medium-high, in two batches, 5 minutes a batch, turning to color most sides.
3. Add the remaining sliced garlic and the oregano to the pot for 1 minute, then the tomatoes and 1 tsp salt. Return the meatballs, cover partly, and simmer 25 minutes until they read 160F in the center and the sauce has thickened.
4. Heat the oven to 400F. Split the rolls without cutting all the way through, lay them open on a sheet pan, and toast 4 minutes so the bread can stand up to the sauce.
5. Line each roll with provolone, spoon in four meatballs and sauce, and cover with mozzarella and the remaining Pecorino.
6. Bake 8 to 10 minutes until the cheese is melted and browning at the edges. Tear basil over and serve with the extra sauce for dipping.

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Meatball Subs With Melted Provolone And Garlic Butter

American · 25 min · beef · high-protein

Ingredients & steps ↓

• 1 1/4 lb frozen beef meatballs
• 4 large hoagie rolls
• 2 cups marinara sauce
• 5 slices provolone
• 1/2 cup grated parmesan
• 1 tbsp butter
• 4 cloves, minced garlic
• 1 tsp each dried oregano, red pepper flakes and parsley

1. Tip the frozen meatballs and the marinara into a saucepan with the oregano and pepper flakes, cover, and simmer over medium for 15 minutes, stirring twice, until the meatballs are hot to the centre and the sauce has thickened around them.
2. Melt the butter with the minced garlic in a small pan over low heat for 2 minutes, just until it smells sweet and stops sputtering.
3. Split the rolls, brush the cut faces with the garlic butter, and toast them under the broiler for 2 minutes until the edges are crisp - this is what stops the sauce soaking straight through.
4. Load six or seven meatballs and plenty of sauce into each roll, lay the provolone over, and broil 2 minutes more until the cheese melts and blisters. Finish with parmesan and parsley.

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Mediterranean Chicken Zucchini Noodle Bowl

Mediterranean · 35 min · chicken · dairy-free, low-carb, high-protein

Ingredients & steps ↓

• 2 large breasts (about 1 lb) Chicken breast
• 4 medium Zucchini
• 1 cup Cherry tomatoes
• 1/2 cup Kalamata olives
• 3 tbsp Extra virgin olive oil
• 1 Lemon
• 3 cloves Garlic
• 1 tsp Dried oregano
• to taste Salt
• to taste Black pepper

1. Slice the chicken breasts into thin strips and season with salt, pepper, and dried oregano.
2. Heat 1 tablespoon of olive oil in a large skillet over medium heat. Cook the chicken until browned and cooked through, about 7-8 minutes. Remove and set aside.
3. Using the same skillet, add another tablespoon of olive oil. Sauté minced garlic for 30 seconds, then add halved cherry tomatoes and cook for 2-3 minutes until slightly softened.
4. While the tomatoes cook, spiralize the zucchini into noodles using a spiralizer or julienne peeler.
5. Add the zucchini noodles to the skillet with tomatoes and cook for 2-3 minutes until tender but still crisp.
6. Slice the lemon in half and squeeze fresh lemon juice over the zucchini noodles and vegetables. Add sliced Kalamata olives.
7. Return the cooked chicken to the skillet and toss everything together to combine and heat through.
8. Serve immediately, garnished with additional lemon juice or herbs if desired.

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Mediterranean Chicken and Carrot Noodle Bowl

Mediterranean · 35 min · chicken · dairy-free, low-carb, high-protein

Ingredients & steps ↓

• 4 pieces (about 1 lb) boneless, skinless chicken breasts
• 4 large carrots
• 2 zucchini
• 1 cup cherry tomatoes
• 3 tbsp olive oil
• 3 garlic cloves
• 1 lemon
• ¼ cup fresh parsley
• 1 tsp dried oregano

1. Slice the carrots and zucchini into thin noodle-like strips using a spiralizer or julienne peeler.
2. Season the chicken breasts with half of the oregano, salt, and pepper.
3. Heat 1 tablespoon of olive oil in a large skillet over medium heat. Cook chicken until golden and cooked through, about 8-10 minutes per side. Remove and let rest.
4. In the same skillet, add another tablespoon of olive oil. Sauté minced garlic for 30 seconds, then add cherry tomatoes and cook until softened, about 3-4 minutes.
5. While tomatoes cook, slice the cooked chicken thinly.
6. Add the carrot and zucchini noodles to the skillet with tomatoes, toss gently, and cook for 3-4 minutes until slightly tender.
7. Squeeze fresh lemon juice over the mixture, add chopped parsley, remaining oregano, and stir to combine.
8. Serve the noodle mixture topped with sliced chicken slices.

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Mediterranean Chicken and Cauliflower Rice Bowl

Mediterranean · 35 min · chicken · gluten-free, dairy-free, low-carb, high-protein

Ingredients & steps ↓

• 1 lb boneless, skinless chicken thighs
• 1 large head cauliflower
• 1 cup cherry tomatoes
• 1 cucumber
• 3 tbsp olive oil
• 3 garlic cloves
• 1 lemon
• 1/4 cup fresh parsley
• to taste spices (paprika, cumin, salt, pepper)

1. 1. Dice chicken thighs, season with paprika, cumin, salt, and pepper.
2. 2. Heat 1 tbsp olive oil in a skillet over medium heat, cook chicken until browned and cooked through, about 8-10 minutes. Remove and set aside.
3. 3. Grate cauliflower to resemble rice or pulse in a food processor until rice-sized. Sauté in 1 tbsp olive oil with minced garlic until tender, about 5-7 minutes.
4. 4. Halve cherry tomatoes, dice cucumber, and chop parsley; set aside.
5. 5. Slice cooked chicken, then assemble bowls with cauliflower rice, chicken, cherry tomatoes, cucumber, and parsley.
6. 6. Squeeze lemon juice over the bowls, drizzle with remaining olive oil, and serve.

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Mediterranean Chicken and Roasted Vegetable Bowl

Mediterranean · 40 min · chicken · gluten-free, dairy-free, low-carb, high-protein

Ingredients & steps ↓

• 4 pieces (about 1.5 lbs) Chicken breast (boneless, skinless)
• 2 large Zucchini
• 2 Red bell pepper
• 1 pint Cherry tomatoes
• 3 tbsp Olive oil
• 1 Lemon
• 3 Garlic cloves
• 1 tsp Dried oregano
• to taste Salt
• to taste Black pepper

1. Preheat the oven to 400°F (200°C). Slice zucchini and red bell peppers into strips. Halve the cherry tomatoes.
2. In a small bowl, mix 2 tbsp olive oil, minced garlic, oregano, salt, and pepper. Rub 3 tbsp of this mixture over the chicken breasts.
3. Arrange the chicken and vegetables on a baking sheet. Roast in the oven for about 25 minutes, until the chicken is cooked through and vegetables are tender.
4. While roasting, juice half a lemon and set aside.
5. Slice the cooked chicken into strips. In a large bowl, combine roasted vegetables, chicken, cherry tomatoes, and drizzle with remaining lemon juice and 1 tbsp olive oil.
6. Toss gently to combine. Serve warm or at room temperature.

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Mediterranean Chicken and Zucchini Noodle Bowl

Mediterranean · 35 min · chicken · dairy-free, keto, low-carb, high-protein

Ingredients & steps ↓

• 1 lb boneless skinless chicken breasts
• 4 large zucchini
• 1 pint cherry tomatoes
• 1/2 cup black olives
• 3 tbsp extra virgin olive oil
• 3 garlic cloves
• 1 lemon
• 1 tsp dried oregano
• to taste salt
• to taste black pepper

1. Slice the chicken breasts into thin strips. Mince the garlic and halve the cherry tomatoes. Spiralize the zucchinis into noodles.
2. Heat 1 tablespoon of olive oil in a large skillet over medium heat. Add the chicken strips, season with salt, pepper, and oregano. Cook until browned and cooked through, about 8-10 minutes.
3. Add the minced garlic to the skillet with chicken and cook for 1 minute until fragrant.
4. In a separate small pan, heat 1 tablespoon of olive oil and sauté cherry tomatoes for 2-3 minutes until slightly softened.
5. Toss the zucchini noodles in the skillet with chicken, garlic, and cherry tomatoes. Cook for 2-3 minutes until zucchini is tender but still crisp.
6. Add the olives and squeeze fresh lemon juice over the mixture. Toss to combine.
7. Serve immediately, garnished with additional lemon slices if desired.

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Mediterranean Chickpea & Egg Breakfast Bowl

Mediterranean · 30 min · beans · vegetarian, gluten-free

Ingredients & steps ↓

• 1 can (15 oz) Canned chickpeas
• 4 large Eggs
• 1 cup Cherry tomatoes
• 1/4 cup Fresh parsley
• 2 tbsp Olive oil
• 1/4 cup Feta cheese
• 1 tsp Paprika
• to taste Salt and pepper

1. Drain and rinse the chickpeas. In a skillet, heat 1 tablespoon of olive oil over medium heat. Add the chickpeas and cook for 5 minutes until slightly crispy.
2. In the same skillet, add cherry tomatoes and cook for 2-3 minutes until softened.
3. Create four wells in the chickpea and tomato mixture. Crack one egg into each well. Cover and cook for 5-7 minutes until eggs are set to your liking.
4. Sprinkle with paprika, salt, and pepper. Crumble feta cheese over the top and garnish with chopped parsley.
5. Serve immediately in bowls. Enjoy a hearty, Mediterranean-inspired breakfast.

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Mediterranean Chickpea & Roasted Vegetable Bowl

Mediterranean · 40 min · beans · vegetarian, vegan, gluten-free, dairy-free

Ingredients & steps ↓

• 2 cans (15 oz each) Canned chickpeas
• 2 large Red bell pepper
• 2 medium Zucchini
• 1 pint Cherry tomatoes
• 3 tbsp Olive oil
• 1 tsp Paprika
• 1 tsp Cumin
• to taste Salt
• to taste Black pepper
• 1/4 cup, chopped Fresh parsley
• 1 large Lemon

1. Preheat the oven to 400°F (200°C). Chop the red bell peppers and zucchinis into bite-sized pieces.
2. In a large bowl, toss the chopped vegetables with 2 tablespoons of olive oil, paprika, cumin, salt, and pepper. Spread evenly on a baking sheet.
3. Roast the vegetables in the oven for about 25 minutes, until tender and slightly caramelized.
4. Meanwhile, drain and rinse the chickpeas. In a small bowl, toss them with 1 tablespoon of olive oil, a pinch of salt and pepper.
5. Once vegetables are roasted, combine them with the chickpeas in a large bowl. Squeeze fresh lemon juice over the mixture and toss gently.
6. Divide the roasted vegetable and chickpea mixture into four bowls. Garnish with chopped parsley.
7. Serve warm or at room temperature, optionally with additional lemon wedges.

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Mediterranean Chickpea & Spinach Breakfast Bowl

Mediterranean · 25 min · beans · vegetarian, gluten-free

Ingredients & steps ↓

• 1 can (15 oz) Canned chickpeas
• 4 cups Fresh spinach
• 4 large Eggs
• 2 tbsp Olive oil
• 2 Garlic cloves
• 1 Lemon
• 1/4 cup Feta cheese (optional)
• to taste Salt
• to taste Black pepper

1. Drain and rinse the canned chickpeas. In a large skillet, heat 1 tablespoon of olive oil over medium heat.
2. Add minced garlic to the skillet and sauté for about 1 minute until fragrant.
3. Add chickpeas to the skillet, season with salt and pepper, and cook for 5-7 minutes until slightly crispy.
4. Stir in fresh spinach and cook until wilted, about 2-3 minutes.
5. Meanwhile, in a separate non-stick pan, heat the remaining 1 tablespoon of olive oil over medium heat.
6. Crack the eggs into the pan and cook sunny-side up or to your preferred doneness, seasoning with a pinch of salt and pepper.
7. Squeeze lemon juice over the chickpea and spinach mixture for brightness.
8. Divide the chickpea-spinach mixture into four bowls, top each with a cooked egg, and sprinkle with crumbled feta if desired. Serve immediately.

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Mediterranean Chickpea & Spinach Breakfast Toasts

Mediterranean · 25 min · beans · vegetarian, vegan, dairy-free

Ingredients & steps ↓

• 1 can (15 oz) Canned chickpeas
• 2 cups Fresh spinach
• 4 slices Whole wheat bread slices
• 1 Garlic clove
• 2 tablespoons Olive oil
• 1 Lemon
• to taste Salt
• to taste Black pepper

1. Drain and rinse the canned chickpeas. Mince the garlic clove.
2. In a skillet, heat 1 tablespoon of olive oil over medium heat. Add garlic and sauté for 1 minute.
3. Add chickpeas to the skillet, season with salt and pepper, and cook for 5 minutes, mashing slightly with a spatula.
4. Add the spinach and cook until wilted, about 2-3 minutes. Squeeze fresh lemon juice over the mixture and stir.
5. Meanwhile, toast the slices of whole wheat bread until golden brown.
6. Spread the chickpea and spinach mixture evenly over the toasted bread slices.
7. Drizzle with the remaining olive oil and an extra squeeze of lemon if desired.
8. Serve immediately for a warm, nutritious Mediterranean breakfast.

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Mediterranean Chickpea & Spinach Breakfast Wraps

Mediterranean · 25 min · beans · vegetarian, vegan, dairy-free

Ingredients & steps ↓

• 1 can (15 oz) canned chickpeas
• 2 cups fresh spinach
• 1 large tomato
• 2 tbsp olive oil
• 2 garlic clove
• 4 whole wheat tortillas
• 1 lemon
• to taste salt
• to taste black pepper
• 1/4 tsp red pepper flakes (optional)

1. Drain and rinse the chickpeas. In a skillet, heat 1 tablespoon of olive oil over medium heat. Add minced garlic and cook until fragrant, about 1 minute.
2. Add chickpeas to the skillet, season with salt, pepper, and red pepper flakes if using. Cook for about 5 minutes, mashing some chickpeas with the back of a spoon for texture.
3. Add chopped tomato and spinach to the skillet. Cook until spinach wilts and tomato softens, about 3-4 minutes.
4. Squeeze fresh lemon juice over the mixture and stir well. Remove from heat.
5. Warm the whole wheat tortillas in a dry skillet or microwave for 20 seconds.
6. Divide the chickpea and spinach mixture evenly among the tortillas. Roll up each tortilla to form wraps.
7. Serve immediately or wrap in foil for a portable breakfast.

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