1

For raw Oatmeal

2

1. Put all ingredients into a container or jar, something with a lid.

3

2. Let it sit, overnight, in your refrigerator.

4

3. Stir and eat in the morning.

5

Note: You can prepare this in a jar and take it with you on your way to work.

6

...

7

For Cooked Oatmeal

8

1. Add all of the ingredients to a saucepan,

9

2. Heat over medium heat until it begins to boil.

10

3. Turn off heat and let sit and 5 to 10, depending on how soft you like your oats.

Serving size: Entire recipe (14 ounces).

Percent daily values based on Dietary Reference Intake (DRI) for females 31-50 years.

Nutrition information calculated from recipe ingredients. One of the recipe's ingredients was not linked. This ingredient is not included in the recipe nutrition data.

1

In a small saucepan, heat milk until hot, stir in oats and let stand for 5 minutes.

2

Preheat frying pan or griddle.

3

Combine remaining dry ingredients in mixing bowl and then add milk/oat mixture.

4

Add oil and egg yolks into the mix.

5

Beat egg white until stiff peaks form, then fold into batter.

6

You know the rest... But just in case you don't.

7

Once the frying pan or griddle is nice and hot, add your cooking oil or butter.

8

Make sure the oil is HOT before you start pouring your pancake batter. Test with a drop of batter to see if it sizzles.

9

Using a 1/4 measure cup to ensure that you have round and uniform pancakes.

10

Do not flip the pancakes until the surface looks a little dry and is full of tiny bubbles.

11

Flip and cook for another 5 minutes or so.

12

Cook both sides until they are golden brown and yellow.

Serving size: 1/6 of a recipe (3.5 ounces).

Percent daily values based on Dietary Reference Intake (DRI) for females 31-50 years.

Nutrition information calculated from recipe ingredients.

1

Pre cook rice. You will need about 2.5 cups of cooked rice.

2

Slice tofu into 1/4" by 1/4" sticks like french fries, marinade in 2 Tbsp of soy sauce

3

Cut carrots apples and avocado into french fry shape as well.

4

Assemble sushi as shown in photos below. You will need a sushi roller or flexible cutting board.

5

Serve sushi with wasabi and soy sauce.

Serving size: 1/4 of a recipe (9.1 ounces).

Percent daily values based on Dietary Reference Intake (DRI) for females 31-50 years.

Nutrition information calculated from recipe ingredients. One of the recipe's ingredients was not linked. This ingredient is not included in the recipe nutrition data.

1

Bake potato for 1 - 1.5 hours at 350.

2

Meanwhile...

3

In a small saucepan, combine the other ingredients. Heat until warm.

4

If using dried beans, those will need to be cooked ahead of time for 2-3 hours.

5

When potato is done...

6

Slice from end to end and squeeze at sides

7

Open the slit and load it up with your toppings

8

Use your fork to mix everything up a bit

9

Enjoy

Serving size: 1/2 of a recipe (8.6 ounces).

Percent daily values based on Dietary Reference Intake (DRI) for females 31-50 years.

Nutrition information calculated from recipe ingredients. One of the recipe's ingredients was not linked. This ingredient is not included in the recipe nutrition data.

1

Prepare Quinoa as per instructions on package. While it cooks, prepare the stir fry....

2

Heat wok @ medium heat

3

Add 1 Tablespoon of coconut oil

4

Add seasonings and allow to simmer for 5 minutes.

5

Add cubed tofu and broccoli stalks (peeled and cubed, do not add the florets yet!) and toss until fully coated in seasonings. Cover and simmer for 15 minutes.

6

Add carrots, toss, cover, and simmer another 10 minutes.

7

Turn off heat!

8

Add florets, toss, cover, and let sit for 5 minutes.

9

Serve over Quinoa.

Serving size: 1/3 of a recipe (7.5 ounces).

Percent daily values based on Dietary Reference Intake (DRI) for females 31-50 years.

Nutrition information calculated from recipe ingredients.

1

Cube tofu 1"x1"x.5".

2

Set aside and allow to drip dry

3

Combine flour, celery salt, garlic powder, and enough water to make a batter (similar to pancake batter.

4

Using a fork, one at a time, pick up tofu cube, swirl in batter until covered (make sure tofu is dry so that batter will stick). Place coated tofu cube in deep fryer (or small skillet, at least .5" deep with vegetable oil) until golden brown on both sides. Let cool (and drip) on metal rack or strainer.

5

In a wok, add 1/4 cup water, Tablespoon olive oil, and cubed carrots. Cover and let simmer for 10 minutes. Add squash and cover, let simmer until everything reaches desired tenderness. Add broccoli and cover. Once broccoli is done, add the teriyaki sauce and cover. Let simmer for 5 minutes, then add the Battered Tofu. Toss for 3 minutes, then serve.

Serving size: 1/4 of a recipe (11.7 ounces).

Percent daily values based on Dietary Reference Intake (DRI) for females 31-50 years.

Nutrition information calculated from recipe ingredients. 4 of the recipe's ingredients were not linked. These ingredients are not included in the recipe nutrition data.

1

Preheat oven to 450 degrees.

2

Cut tofu into (8) 1.5×2.0×0.5 slices

3

Place tofu slices onto baking pan, coat with sofrito and salt.

4

Single layer ingredients evenly onto pan.

5

Sprinkle with herbs.

6

Pour broth over it.

7

Bake for 15 minutes.

8

Broil for another 15 minutes.

Serving size: 1/2 of a recipe (23.7 ounces).

Percent daily values based on Dietary Reference Intake (DRI) for females 31-50 years.

Nutrition information calculated from recipe ingredients. 3 of the recipe's ingredients were not linked. These ingredients are not included in the recipe nutrition data.

1

Combine flavorings and oat flour

2

Slice tofu into 1/4 inch thick slices

3

Coat roasting pan with coconut oil

4

Dip tofu into seasoned flour, fully coated both sides.

5

Place tofu, single layered, onto pan.

6

Bake at 375 for 20 minutes

7

Flip tofu over and bake for another 20 minutes.

8

.....

9

To prepare the Yummy Carrot Potatoes.

10

- Cube 1 large carrot and 1 large potato.

11

- Add to casserole dish with 1 Tbs herbs and salt to taste. Toss until fully seasoned.

12

- Roast at 375 for 40 minutes. This can be done when you are baking your tofu.

13

...

14

To prepare the greens

15

- Sautee 2 leaves of Chard, one crushed garlic clove, and 1 Tbsp oil for 5 minutes.

Serving size: 1/2 of a recipe (8.9 ounces).

Percent daily values based on Dietary Reference Intake (DRI) for females 31-50 years.

Nutrition information calculated from recipe ingredients.

1

Heat wok @ medium heat

2

Add 1 Tablespoon of oil (olive oil, almond oil, coconut oil, whatever)

3

Add crushed garlic, diced onions, and spices.

4

allow to simmer for 5 minutes.

5

Add cubed tofu and toss/stir unitl fully coated in seasonings. Cover and simmer for 15 minutes.

6

Add carrots, brocoolli to wok.

7

Toss until veggies are covered in flavorings. Cover and simmer for 10 minutes.

8

Turn off heat, add greens and toss.

9

Serve with taco shells and enjoy.

Serving size: 1/2 of a recipe (15.6 ounces).

Percent daily values based on Dietary Reference Intake (DRI) for females 31-50 years.

Nutrition information calculated from recipe ingredients. One of the recipe's ingredients was not linked. This ingredient is not included in the recipe nutrition data.