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1
- 1 block (7–8 oz) of feta cheese (1)
- 1 tablespoon of rice vinegar (optional, for balance) (1)
- 1 teaspoon of vanilla extract (1)
- 1 teaspoon of garlic powder (1)
- 1 teaspoon of fresh ginger, grated (1)
- 1 teaspoon of cornstarch + 2 tablespoons water (slurry to thicken) (1)
- 1 teaspoon of cinnamon (1)
- 1 teaspoon of chia seeds or hemp seeds (for texture & fiber) (1)
- 1 cup of broccoli florets (1)
- 1 tablespoon of vegetable oil (1)
- 1 teaspoon of Italian seasoning (1)
- 1 tablespoon of ground flaxseed (1)
- 1 large carrot, julienned (1)
- 1 cup of fresh baby spinach or chopped basil (1)
- 1 tablespoon of fresh parsley, chopped (1)
- 1 cup of unsweetened almond milk (or any plant milk) (1)
- 1 cup of marinara sauce (store-bought or homemade) (1)
- 1 pound of boneless, skinless chicken breasts, cut into bite-sized pieces (1)
- 1 red bell pepper, sliced (1)
- 1 ripe banana, sliced into rounds (1)
- 1 tablespoon of Greek yogurt or 1 scoop protein powder mixed into the PB (1)
- 1½ teaspoons of baking powder (1)
- 1½ cups of rolled oats (use GF oats if needed) (1)
- 10 oz of pasta (1)
½
¼
2
- 2 tablespoons of green onions, chopped (for garnish) (1)
- 2 ripe bananas, mashed (1)
- 2 pints (about 3 cups) of cherry or grape tomatoes (1)
- 2 eggs, beaten (1)
- 2 boneless, skinless chicken breasts, sliced in half lengthwise (1)
- 2 slices of whole grain or sprouted bread (1)
- 2 tablespoons of cornstarch (1)
- 2 tablespoons of peanut butter (natural or unsweetened) (1)
4
B
C
- Carrot, grated (1)
- Celery stalks, sliced (1)
- Chopped green onions (1)
- Cloves garlic, minced (1)
- Cloves of garlic, minced (4)
- Coconut oil or butter, if toasting (1)
- Coconut oil or neutral oil, for cooking (1)
- Coconut oil or vegan butter (1)
- Coconut whipped cream (1)
- Cooked spaghetti or pasta of choice, for serving (1)
- Crushed pistachios or walnuts for texture (1)
E
F
L
M
O
- Of all-purpose flour (4)
- Of asparagus, chopped (1)
- Of baking powder (3)
- Of baking soda (3)
- Of balsamic glaze (1)
- Of balsamic vinegar (1)
- Of black pepper (2)
- Of brown sugar (1)
- Of brown sugar, packed (1)
- Of buttermilk (1)
- Of cayenne pepper (1)
- Of cherry blossom syrup (1)
- Of chicken broth (2)
- Of chocolate chips (1)
- Of chopped onion (1)
- Of cinnamon (1)
- Of cooked, shredded chicken (1)
- Of cornstarch (1)
- Of cream of mushroom soup (1)
- Of crushed salty crackers (1)
- Of crushed tomatoes (2)
- Of diced bell pepper (18)
- Of diced onion (18)
- Of diced tomatoes (1)
- Of dried basil (20)
- Of dried oregano (21)
- Of dried rosemary (1)
- Of dried thyme (1)
- Of extra virgin olive oil (1)
- Of flour (1)
- Of French fried onions (1)
- Of fresh blueberries (1)
- Of fresh burrata cheese (1)
- Of fresh ginger, grated (1)
- Of fresh ginger, grated or thinly sliced (1)
- Of fresh green beans (1)
- Of fresh lemon juice (1)
- Of fresh parsley or cilantro, chopped (1)
- Of fresh salmon, skin removed and cut into 1-inch cubes (1)
- Of fresh shiso leaves, chopped (1)
- Of fresh spinach (1)
- Of freshly squeezed lemon juice (1)
- Of garlic (1)
- Of garlic powder (1)
- Of garlic, finely minced (1)
- Of granulated sugar (4)
- Of grated Parmesan cheese (2)
- Of ground beef (1)
- Of ground cinnamon (5)
- Of ground coriander (1)
- Of ground cumin (1)
- Of ground flaxseed (1)
- Of heavy cream (1)
- Of honey (2)
- Of inely grated lemon zest (1)
- Of Italian seasoning (1)
- Of kidney beans, drained and rinsed (18)
- Of maple syrup (2)
- Of mayo (1)
- Of milk (2)
- Of neutral oil (1)
- Of olive oil (7)
- Of olive oil, for grilling (1)
- Of orange zest (1)
- Of plain Greek yogurt (1)
- Of plant-based milk or regular milk (1)
- Of pure vanilla extract (1)
- Of quick oats or rolled oats (1)
- Of red lentils, rinsed (1)
- Of red pepper flakes (1)
- Of red wine (1)
- Of resh mushrooms (1)
- Of rice vinegar or lemon juice (1)
- Of salt (5)
- Of semi-sweet chocolate chips (1)
- Of shredded cheddar cheese (2)
- Of sliced almonds (1)
- Of sliced mushrooms (18)
- Of sliced olives (18)
- Of smoked paprika (1)
- Of spaghetti (1)
- Of sparkling water (1)
- Of sugar (2)
- Of sun-dried tomatoes, chopped (1)
- Of thyme (1)
- Of tomato paste (2)
- Of tomato sauce (18)
- Of turmeric (1)
- Of unsalted butter (3)
- Of unsalted butter, melted (2)
- Of unsalted butter, softened (1)
- Of unsweetened almond milk (1)
- Of vanilla extract (5)
- Of vegan cheese, shredded (18)
- Of vegetable broth (2)
- Of water (2)
- Of white sugar (1)
- Olive oil spray (1)
- Optional toppings: maple syrup, banana slices, berries, nut butter (1)
- Optional: 1 cup of cooked rice or noodles (for a heartier version) (1)
- Optional: 1 tablespoon of cornstarch (to thicken sauce) (1)
- Optional: ¼ teaspoon of red pepper flakes (1)
- Optional: a few edible flowers or mint leaves for garnish (1)
- Optional: fresh mint leaves for garnish (1)
- Optional: ice cubes to serve (1)
P
S
- Salt & pepper to taste (2)
- Salt and black pepper, to taste (5)
- Salt and freshly ground black pepper, to taste (2)
- Salt and pepper (19)
- Salt and pepper to taste (1)
- Salt and pepper, to taste (1)
- Sesame seeds (1)
- Sesame seeds, for garnish (optional) (1)
- Slices of thick bread (1)
- Small onion (1)
- Small onion, diced (2)
- Small onion, finely diced (1)
- Soy sauce (1)