BREAKFASTS by Colorado ASDA - Yes! you have time for it… just follow these easy recipes!

Coconut Kale Smoothie

4 kale leaves with stem removed 2 cups coconut water
1/2 cup Greek yogurt
2 tbsp nut butter of choice

1-2 tbsp honey
1 cup ice
Put all ingredients in a blender and blend until smooth Makes 2

Red Smoothie Bowl

2 cup frozen fruit of choice
Splash of almond milk or water
1 tbsp nut nutter of choice
1-2 tbsp honey
1/2 cup rolled oats
Optional add ins: Greek yogurt, protein powder, cinnamon, turmeric, ashwagandha, powdered peanut butter
Top with fresh fruit, granola, cacao nibs, honey, chia seeds

Green Smoothie Bowl

1 cup frozen mango or pineapple 1 frozen banana
1 cup kale or spinach
1/2 ripe avocado

3/4 cup almond milk
1-2 tbsp honey
1/2 cup rolled oats
Blend until smooth
Top with; honey, granola, fresh fruit, chia seeds, peanut butter, cacao nibs

Superhero Muffins

2 cups almond meal
1 cup rolled oats (gluten free if sensitive) 2 tsp ground cinnamon
1/2 tsp ground nutmeg
1 tsp baking soda
1/2 tsp sea salt
3 eggs beaten
1 cup grated zucchini (about 1 zucchini) 1 cup grated carrots (2 carrots)
6 tbsp unsalted melted butter
1/2 cup maple syrup
1 tsp vanilla extract

Optional add ins: chocolate chips, raisins, chopped walnuts
1.Preheat oven to 350 degrees and line a 12-cup standard muffin tin with paper cups
2. In a large bowl, combine the almond meal, oats, cinnamon, nutmeg, baking soda, salt, and optional add ins together
3. In another bowl, mix the eggs, zucchini, carrots, butter, maple syrup, and vanilla. Add to dry ingredient bowl and mix until combined.
4. Spoon the batter into the muffin cups-fill to brim
5. Bake 25-35 minutes until slightly brown on top and a toothpick comes out clean when inserted into the middle.

Make-Ahead Breakfast Burrito (freezable) - Robert’s go to

1 tbsp olive oil
10 eggs beaten
1 bag baby spinach (4 packed cups)
1/2 tsp fine sea salt
1/4 tsp ground black pepper
6 burrito-size whole grain tortillas
1 1/2 cup grated cheese (optional)
1 1/2 spicy black beans or 1 can chili bean s

1.Heat oil in large nonstick skillet over medium heat. Add spinach and cook until wiled. Add eggs, salt, pepper, and cook stirring continuously until scrambled. Remove from heat
2. Place each tortilla on aluminum foil and sprinkle its cheese. Divide egg mixture among the 6 tortillas. Place strip of egg down center of the tortilla. Top each with 1/4 cup beans.

3. Rolls up each tortilla like a burrito. Wrap in foil. Place in a gallon-size freeze. Can store up to 2 months.
4. To reheat, unwrap from foil, microwave on high for 2-3 minutes. Rotate after 1 minute. Enjoy

Vegetable Egg Cup

Nonstick cooking spray
12 large eggs
1 cup chopped mushrooms
1 medium red bell peppers, finely chopped 2 green onions, thinly sliced
Optional add ins: spinach, cheese
Optional toppings: cheese, salsa

Heat oven to 375 degrees
Lightly coat 12-cup muffin tin with spray.
Place eggs in large bowl and whisk
Add vegetables. Mix well
Evenly pour the egg mixture into muffin cups. Bake for 15-20 minutes until brown on top and toothpick comes out clean.


DINNER - it’s been a hard day in sim, so here’s a few easy and healthy recipes to help get you through the Fall.

Pasta Primavera with Tempeh

1 package (8 oz) tempeh
3 tbsp olive oil
1 tsp dried oregano
1/4 tsp red pepper flakes
1 large heard broccoli, cut into bite size florets 2 cups sliced mushrooms

1/4 tsp salt
1/2 cup low-sodium chicken or vegetable broth 1 jar (26 oz) marinara sauce
12 oz dried pasta
Parmesan cheese

1. In a food processor, pulse the tempeh until roughly ground
2. In a large saucepan, warm the oil over medium heat. Add the garlic, oregano, fennel, and pepper flakes. Cook, stirring continuously until fragrant—1 minute. Add the tempeh, broccoli, mushrooms, and salt and cook for 5-6 minutes stirring continuously. Add the broth and simmer until it evaporates-about 2 minutes.
3. Add marinara sauce and simmer for 10-15 minutes. Taste and add more salt and pepper flakes (if needed)
4. Meanwhile, cook the pasta according to the package directions
5. Divide the pasta into bowls, top with a ladle of the sauce, and sprinkle with cheese.
Makes 4

Gimme Veggies Fried Rice

(Serves 4)
2 tbsp olive oil
2 gloves of garlic, minced
2 tbsp finely chopped ginger (or powdered)
1/4 tsp red pepper flakes
5-6 cups of mixed chopped veggies (carrots, celery, peppers, onions, peas, mushrooms, broccoli)
1/2 tsp salt
4 cup cooked short-grain brown rice
2 tbsp soy sauce
2 eggs
Optional: add peanuts or nuts on top, chop scallions on top, 1 tsp sesame oil, and chicken or protein of your choice

1. Cook rice according to package direction.
2. Heat skillet over high heat. Add 1 tbsp of oil. Add garlic, ginger, and pepper flakes. Cook stirring continuously for 1 minute until fragrant.
3. Add the vegetables and salt. Cook stirring continuously until the vegetables are lightly brown and tender (10-15 minutes). Remove veggies from skillet and put in bowl.

4. Heat the remaining 1 tbsp oil. Add the cooked rice and soy sauce. Cook, sitting occasionally, until lightly brown and toasty (3 minutes).
5. Reduce heat to low and push the rice the one side. Crack the eggs on the other side of the pan and stir continuously until scrambled and cooked. Stir eggs into rice. Add the vegetables.

6. Add more soy sauce and salt if needed.

Sweet Potato Chickpea Cakes

(Makes 20 small cakes)
1 can (14.5 oz) chickpeas, rinsed and drained 1 cup cooked, mashed sweet potatoes
1/2 cup rolled oats
1/2 yellow onion, finally chopped
1/2 cup minced parsley
2 beaten eggs
1 tsp ground cumin
3/4 tsp salt
1/4 tsp ground black pepper
1/4 to 1/2 cup olive oil
1 lime or lemon cut into wedges

1. Place chickpeas in a large bowl and use fork to smash them into pieces. Add the sweet potato, oats, onion, parsley, eggs, cumin, salt, and pepper. Stir to combine. Let the mixture rest for 15 minutes in the fridge to firm.
2. Heat a frying pan or cast-iron skillet over medium-high heat. Add enough oil to generously coat the bottom of the pan. Scoop a heaping tablespoon of batter into the skillet and press down lightly with a spatula to flatten. Continue with the remaining batter.

3. Cook cakes for 2-3 minutes until golden brown. Flip cakes and cook for an additional 2 minutes. transfer to a paper towel-lined baking sheet or plate.
4. Carefully wipe out the plan, add more oil, and continue frying the remaining batter.
5. Cakes can be reheated in the oven at 275 degrees until warm.

6. Store leftover cakes in the fridge up to 5 days or in the freezer for up to 3 months.

Crispy Tempeh

(Serves 3)
1 (8 oz) package of tempeh, cut into 1-inch squares 1/3 cup soy sauce
3 cloves garlic, smashed
2-inch ginger piece or 2 tsp powdered ginger
Olive oil

1. Place tempeh in a medium saucepan with 1 1/2 cups of water, soy sauce, garlic, and ginger. Bring o boil, reduce the heat, cover, and simmer for 30 minutes.
2. Use a colander to drain the tempeh throughly and discard the marinade.
3. Heat a cast-iron skillet over medium-high heat. Add enough oil to coat the bottom of the pan and place tempeh in the oil. Pan-fry both ides for 3 minutes until gold and crispy. Transfer to a plate lined with paper towels.

SNACKS with Cat’

Homemade Sweet Potato Chips

2 medium sweet potatoes, peeled and thinly sliced 2 tsp olive oil
1/4 tsp sea salt

1. Preheat oven to 200 degrees F. Line two large baking sheets with parchment paper and place sweet potatoes on sheets in a single layer.
2. Brush with oil and sprinkle with salt.
3. Bake for 2-3 hours until crispy

Sweets by Sierra

Chunky Monkey Ice Cream

(Serves 4)
3 ripe frozen bananas
3 tbsp peanut butter or nut butter of your choice 4 tsp chopped dark chocolate
Optional: 4 tsp sliced almonds

1. Place frozen banana and peanut butter in blender or food processor and cover. Blend until smooth. Add 1-2 tbsp of almond milk to thin.
2. Divide ice cream evenly between four bowls and top with chocolate and almonds.

SALADS by Alfred

Recovery Quinoa Salad

1 cup quinoa
3/4 tsp salt
3 cups finely chopped kale with stems removed
1 red bell paper, finely chopped
1 jalapeño Chile pepper, finely chopped (include seeds if you like spice) 1/2 small red onion, finely chopped
1/2 cup chopped cilantro
1 can (15oz) black beans, drained, and rinses or 1 1/2 cooked black beans 1/3 cup lime juice (3-4 limes)
1 avocado, sliced
1/2 cup toasted pumpkin seeds
1/2 cup cheese of your choice if wanted

1. In a medium saucepan over high heat, add quinoa, 1 1/2 cup water, and 1/2 teaspoon of salt and bring to a boil. Reduce heat to low and simmer, covered, until the quinoa is tender and most of the water has been absorbed—15 to 20 minutes. transfer to a salad bowl and fluff with a fork
2. Once cool, add the kale, red bell pepper, Chile pepper, onion, cilantro, black beans, lime juice, oil, and remaining salt to quinoa. Taste and add additional salt if needed. Chill in fridge until ready to serve

3. Just before serving, top with avocado slices, pumpkin seeds, and cheese.

No-Mayo Tuna Salad

(Serves 2)
2 cans (15 oz) chunk light tuna, packed in water, drained 1 tsp extra-virgin olive oil
1 tbsp Dijon mustard
1 medium red bell pepper, finely chopped
Salt and pepper to taste

1. Combine all ingredients in a bowl and mix 2. Can serve:

A. Cut the top off a tomato, scoop the insides, and fill with tuna B. Serve inside romaine lettuce cups
C. On top of bread

SOUPS - Everyone loves soup during anatomy lab

Flu-fighter Chicken and Rice Stew

(Serves 5)
1 tbsp extra-virgin olive oil
5 sliced carrots
1 yellow onion, chopped
1 tsp fine sea salt
8 gloves of garlic, minced
2 tbsp ginger, chopped (or ground) 1/4 to 1/2 tsp red pepper flakes
6 cups low-sodium chicken broth
1 lb. boneless, skinless chicken breast 1 cup short-grain brown rice
3 cups packed fresh spinach
1 cup chopped parsley
1 tbsp lemon juice
Optional: Parmesan cheese

1. Heat oil in a large heavy bottom pot over medium-high heat. Add carrots, onion, salt, and cook (stirring occasionally) until soft but not brown-about 5 minutes. Add garlic, ginger, and pepper flakes and cook, stirring continuously for 1 minute.
2. Add the broth, chicken, and rice and bring to a boil. Reduce heat to low and simmer, covered, until the chicken is cooked through and the rice is tender— 30 minutes. Remove the chicken from pot, place on cutting board, and shred it using 2 forks.

3. Put chicken back in to pot and stir in spinach, parsley, and lemon juice. If too thick, add additional broth. Taste and season with salt and pepper if needed. Ladle soup into bowls and top with Parmesan cheese if desired.
4. To make in a slow cooker: combine oil, carrots, onion, salt, ginger, garlic, pepper flakes, broth, chicken, and rice. Cook on high for 4 hours or low for 6-8 hours. Just before serving, add the spinach, parsley, and lemon juice.

Superfoods Soup

(Serves 8)
2 tbsp extra-virgin olive oil
2 carrots, peeled and diced
2 celery sticks, diced
1 yellow onion, diced
2 tsp seal salt
2 tbsp curry powder
1 sweet potato, unpeeled, cute 1/4-inch dice 1 can (13.5 oz) unsweetened coconut milk
1 can (14.5 oz) diced tomatoes
1 can (15 oz) chickpeas
3 cups chopped kale, stem remove
1 lime juice

1. Heat the oil in a large pot over medium-high heat. Add carrots, celery, onion, and salt. Cook stirring occasionally for about 5 minutes until soft but not brown. Add curry powder and cook stirring continuously for 30 seconds
2. Add 5 cups of water, sweet potato, coconut milk, tomatoes, and chickpeas to the pot. Bring to a boil, then reduce the heat, and simmer covered, stirring occasionally, until the sweet potatoes are soft (about 20 minutes).

3. Stir in kale and simmer until wilted. Turn off the heat and stir in 1 tbsp of lime juice. 4. Freeze and store up for 3 months.

Healthy Creamy Tomato Basil Soup

(Serves 8)
4 tsp olive oil
1/2 cup chopped carrots
1/2 cup chopped onions
2 tsp dried basil
1 (28 oz) can whole San Mariano tomatoes 3 cups low-sodium vegetable broth
3/4 tsp sea salt
1 1/2 unsweetened almond milk
8 tsp shredded Parmesan cheese
8 tbsp basil leaves

1. Heat oil in a medium saucepan over medium-high heat. Add carrots, onions, and diced basil. Cook stirring frequently for 4-5 minutes until onions are translucent.
2. Add tomatoes, broth, and salt. Cook stirringly frequently, for 2-3 minutes until gentle boil. Reduce heat to low and boil for 15 minutes.

3. Place soup in a blender (multiple batches) and blend until smooth.
4. Return soap to saucepan. Add almond milk. Cook over medium-low heat, stirring frequently for 1-2 minutes. Do not let soup boil.
5. Ladle into bowl and top with cheese and basil.