Recipes

Here are some recipes I wrote.

Lightly Spiced Vanilla Oats

• 3/4 cup steel cut oats
• 3tbsp chia seeds
• 1 1/4 cups milk
• 3/4 cups nonfat greek yogurt
• 1 tbsp brown sugar
• 1 tbsp alcohol-free vanilla flavor
• a pinch each of salt, cloves, and nutmeg

Mix milk and yogurt until smooth. Mix in sugar, salt, vanilla, and spices. Mix in the oats and chia seeds. Refrigerate overnight. Serve with almond butter if desired. Makes 3-4 servings.

Tips

• Alcohol-free vanilla flavor is required for this recipe. If you use vanilla extract with alcohol it will kill the bacteria in the yogurt and make it runny. It will also make the finished product too astringent because the alcohol never gets cooked out.
• To mix the yogurt, I recommend measuring out the milk first and pouring it in your bowl, then measuring the yogurt and gradually adding spoonfuls of milk in and mixing. When it gets to a full cup of yogurt and milk, transfer it into your main bowl and it will be much easier to mix in.

Lentil Soup

• 1 cup lentils
• 4 cups bone broth
• 1/2 cup shell or other noodles
• 1 can diced tomatoes
• At least 1 clove of garlic
• Light olive oil
• 1/4 cup red wine
• 1 tsp soy sauce
• 1/2 tsp red pepper flakes
• Bay leaf

Rinse the lentils. Mince the garlic and saute it in a medium pot with the olive oil. Deglaze with red wine. Add the lentils, noodles, bone broth, diced tomatoes, red pepper flakes, and bay leaf. Bring to a boil. Remove the bay leaf once boiling. Cook on low heat for 30 minutes. Add the soy sauce before serving. Makes 4-5 servings.

Quick Chickpea Tomato Quinoa (Vegan)

• 3/4 cup dry quinoa
• 1 can chickpeas
• 1 can diced tomatoes
• 1 tbsp olive oil
• 1 cup water
• Garlic powder, basil, oregano, salt, and red pepper flakes to taste
• Bay leaf

Rinse the quinoa. Combine all ingredients in a pot. Bring to a boil. Remove bay leaf. Reduce heat, cover, and simmer for 15 minutes.