HUSK Nutrition+

• 2 cups rolled oats
• 8 medjool dates, pitted
• 1/2 cup olive oil
• 1/4 cup real maple syrup
• 1-2 apples, grated (about 1-2 cups total
• 2 eggs
• 1teaspoon baking soda
• pinch of sea salt and/or cinnamon (optional)
• coconut/seeds/nuts/butterscotch chips (optional for topping)

For the salad

• 1 cup quinoa (or other grain)
• 1 head cauliflower
• 2 sweet potatoes
• 1tablespoon olive oil
• a sprinkle of dried spices
• 1 large apple

For the Dressing

• 1 bunch parsley, minced
• 1 small clove garlic minced
• 2/3 cup olive oil
• juice of one lemon
• 1 teaspoon agave (optional)
• 1/2 teaspoon salt
• pepper to taste

• 2⁄3 cup roughly chopped pecans
• 2 cups old-fashioned oats
• 2 teaspoons ground cinnamon
• 1 teaspoon baking powder
• 3⁄4 teaspoon fine-grain sea salt (or 1⁄2 teaspoon
• regular table salt)
• 1⁄4 teaspoon ground nutmeg
• 1 3⁄4 cups milk of choice (almond milk, coconut
• milk, oat milk or cow’s milk all work)
• 1⁄3 cup maple syrup or honey
• 2 large eggs or flax eggs
• 3 tablespoons melted coconut oil, divided
• 2 teaspoons vanilla extract
• 12 ounces or 1 pint fresh or frozen blueberries

• 12 ounce pasta of choice
• 1/2 lb. bulk mild Italian sausage + 1/2 lb lean ground beef
• 1 24 ounce jar no sugar added tomato sauce
• 1 1/2 cup shredded mozzarella cheese, divided
• 1 teaspoon dried Italian seasoning
• Options for serving: fresh basil and parmesan cheese
• optional 3-4 cups of zucchini, onion, spinach, and/or broccoli

• 10 ounces unsweetened vanilla almond milk
• 80 grams frozen blueberries
• 60 grams frozen cauliflower rice
• 1 tablespoon peanut butter powder
• 1 scoop vanilla whey protein powder
• 1⁄2 cup crushed ice
• Optional toppings: walnuts, pumpkin seeds, chia seeds, peanut butter (melted), cereal or granola

For the Salad

• 2 heads broccoli, cut into bite sized florets; can also trim, peel and cube the stems or reserve for another use
• 5 pieces cooked bacon, chopped
• 1⁄2 cup chopped & dry roasted cashews
• 1/3 cup currants
• 1⁄4 cup diced red onions, optional
• 1 green onion, thinly sliced

For the Dressing

• 2/3 cup Greek yogurt
• 1 1⁄2 tablespoons apple cider vinegar
• 1 tablespoon whole grain mustard
• 1 garlic clove, minced
• 1⁄2 teaspoon superfine sugar
• 1⁄2 teaspoon salt
• 1⁄4 teaspoon cracked black pepper

For the Bowl

• 15oz can black beans, drained & rinsed
• 15oz can corn, drained & rinsed
• 2 cups cooked brown rice
• 1 cup romaine lettuce
• Toppings (*Optional): Mango Salsa, tomato salsa, guacamole, hot sauce, sour cream, shredded cheese, tortilla chips, hard boiled eggs

For the Mango Salsa

• 3 ripe mangos (*sub with 3 cups of pineapple)
• 1 red bell pepper
• 1 jalapeño
• 1⁄2 cup red onion
• 1⁄4 cup cilantro
• 1 large lime, juiced
• 1⁄8 – 1⁄4 tsp salt, to taste

• 2 tablespoons olive oil
• 2 cups sliced leeks
• 4 garlic cloves, rough chopped 8 sage leaves, chopped
• 1 cup arborio rice or short-grain Spanish rice
• 2 heaping cups butternut squash, cubed
• 4-5 cups veggie stock chicken stock or broth (or water and one teaspoon or cube veggie bouillon)
• 1/2 teaspoon salt
• 1/8 teaspoon black pepper
• 1/2 teaspoon nutmeg, the nutmeg makes this don’t leave it out!
• 2-3 handfuls baby spinach or chopped kale

For the salad

• 1 bag Asian chopped salad mix with carrots, cabbage, and cilantro
• 1 cup frozen or fresh edamame
• 1 mini cucumber, chopped
• 1⁄2 cup roasted cashews, roughly chopped or whole
• 1⁄2 cup almond or sesame salad dressing of your choice

For the Dressing

• 3 Tablespoons Almond Butter
• 1⁄2 teaspoon Garlic Powder
• 1⁄2 teaspoon Onion Powder
• 1 tablespoon Maple Syrup
• 1 tablespoon Soy Sauce
• 1 tablespoon sesame oil
• 2-4 tablespoons water

• 1 tbsp olive oil, divided
• 1/2 small onion, diced
• 2 cloves garlic, minced
• 1 bell pepper
• 1 cup cold/leftover brown or white rice
• 1 cup riced cauliflower (buy riced or rice it yourself by putting 2 cups of cauliflower florets into a food processor and blitz it until it’s finely diced)
• 1 tbsp soy sauce (opt for gluten free soy sauce or coconut aminos to make gluten free; use low sodium if preferred)
• Pinch of garlic powder
• 2 eggs or egg substitute

• 1 pound boneless skinless chicken
• tenders or small breasts
• 2 tablespoons olive oil
• 2 teaspoons chili powder
• 2 teaspoons cumin
• 1 teaspoon paprika
• kosher salt and pepper to taste
• 1 poblano pepper
• 2 cups salsa verde
• 1 cup cooked brown rice
• 1/2 cup fresh cilantro chopped
• 10-12 corn or flour tortillas
• 1 cup shredded cheddar
• 1/2 cup shredded pepper jack

• 2 cups shredded cooked chicken or mashed chickpeas
• 2 celery stalks
• 1 small shallot
• 1⁄4 cup crushed walnuts
• 1⁄4 cup dried cherries
• 1⁄2 cup mayo with olive oil
• Salt and pepper, to taste
• 1 ripe avocado
• 4 whole wheat pitas, tortillas, or sandwich thins

For the tacos

• 2 tablespoons oil of choice
• 1 pound ground chicken, beef, or turkey
• 1 yellow onion, chopped
• 2-3 teaspoons chipotle chili powder, use to your taste
• 2 teaspoons smoked paprika
• 1 1/2 teaspoons ground cumin
• 1 teaspoon garlic powder
• 1 teaspoon kosher salt
• 1/4 cup fresh cilantro, chopped
• 12 shell tacos
• 2 cups shredded Mexican cheese

For the Dressing

• 1 cup plain Greek yogurt
• 3/4 cup fresh cilantro, finely chopped
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1/4 cup pickled jalapeños, chopped + 2 tablespoons
• brine
• juice from 2 limes
• 1 teaspoon kosher salt

For the Bowl

• 15 oz can Chickpeas, drained and rinsed
• 1 cup cooked Quinoa
• 1⁄4 cup crumbled feta
• 16 oz bag Arugula
• Optional veggies: 1 cup peas, 1⁄4 cup sliced red onion, 1 cup canned corn

For the Dressing

• 2 lemons, squeezed
• 1⁄4 cup olive oil
• 2 tablespoons fresh dill, chopped
• 2 tablespoons dijon mustard
• 1 tablespoon white vinegar
• Salt and pepper to taste

• 1 cup drippy almond butter
• 1 flax egg or 1 regular large egg
• 1⁄2 cup maple syrup
• 1⁄2 cup unsweetened cocoa powder
• 1⁄2 tsp baking soda
• 1⁄4 tsp salt (skip if almond butter has salt)
• 1⁄2 tsp vanilla extract
• 1 tsp peppermint extract
• 1⁄2 cup chocolate chips
  A few peppermint candies or candy
  canes crushed

• 2 cans chickpeas, rinsed and drained
• 1 small onion, diced
• 1 tbsp minced garlic
• 2 inch ginger, peeled and minced
• 1 cup thawed frozen mango or 1 fresh mango, diced
• Juice and zest of 1 lime
• 2 cans lite coconut milk
• 1 tsp Garam Masala
• 1 tbsp curry powder
• 1 tbsp tomato paste
• 2 cups chopped cauliflower florets
• 1 tbsp maple syrup or sugar (optional, good to add if your mango is not ripe)
• Salt to taste

• 2 cups Dark Chocolate Chips
• 1/2 cup Pomegranate Seeds
• Pinch Sea Salt

For the Falafel

• 2, 15 oz cans Chickpeas, drained and rinsed
• 2⁄3 cup Parsley, de-stemmed
• 4 cloves peeled Garlic
• 1 Shallot, peeled and cut in half
• 2 teaspoons Cumin
• 1⁄2 teaspoon Salt
• 1⁄2 teaspoon Pepper
• 2 pinches Cardamom
• 2 pinches Coriander
• 6-8 tablespoons Panko breadcrumbs
• 4 whole wheat pita pockets
• Optional: Lettuce, tomato, carrots, feta cheese

For the Magic Green Sauce

• 2, 15 oz cans Chickpeas, drained and rinsed
• 2⁄3 cup Parsley, de-stemmed
• 4 cloves peeled Garlic
• 1 Shallot, peeled and cut in half
• 2 teaspoons Cumin
• 1⁄2 teaspoon Salt
• 1⁄2 teaspoon Pepper
• 2 pinches Cardamom
• 2 pinches Coriander
• 6-8 tablespoons Panko breadcrumbs
• 4 whole wheat pita pockets
• Optional: Lettuce, tomato, carrots, feta cheese

• 1 15-oz can black beans rinsed and drained
• 3 large eggs
• 3 Tbsp flavorless oil, like canola or sunflower
• 1 tsp vanilla
• 1⁄4 cup unsweetened cocoa powder
• 2⁄3 cup sugar
• 1⁄2 tsp baking powder
• 1⁄4 tsp salt
• 1⁄2 tsp finely ground or instant coffee optional
• 1⁄2 cup semi-sweet chocolate chips

• 6 large eggs
• 4 large egg whites
• 1⁄4 cup crumbled feta cheese
• 1 cup spinach
• 3⁄4 cup cherry tomatoes, quartered
• 1 1⁄2 cups bell pepper, diced
• 1⁄4 teaspoon salt
• 1⁄4 teaspoon dried basil
• 1⁄4 teaspoon dried oregano
• Pinch of ground black pepper
• Optional toppings: avocado salsa, hot
  sauce, freshly chopped parsley, feta

For the Salad

• 2 pounds shrimp, peeled and deveined
• 2 tablespoons extra virgin olive oil, plus more for drizzling
• 2 teaspoons chipotle chili powder
• 1 teaspoon smoked paprika
• 1 teaspoon honey
• zest of 1 lemon and 1 lime
• kosher salt and pepper
• 6 cups mixed greens spinach or arugula
• 1 peach, thinly sliced
• 2 ears, grilled corn, kernels removed
• 1 cup cherry tomatoes, halved if large

For the Dressing

• 1 avocado, halved and pitted
• 1 cup fresh cilantro
• 1 jalapeño, halved and seeded, if desired juice of 1 lime
• 2 tablespoons apple cider vinegar

• 1 tablespoon olive oil
• 1 pound chicken breasts cut into cubes
• 1 teaspoon salt
• 1/2 teaspoon black pepper
• 4 slices bacon, chopped
• 1 pound brussels sprouts
• 1 medium sweet potato, peeled and cut into 1/2 inch cubes
• 1 medium onion, chopped
• 2 granny smith apples, peeled, cored, and cut into 3/4 inch cubes
• 4 cloves garlic, minced
• 2 teaspoon fresh thyme
• 1 teaspoon ground cinnamon
• 1 cup reduced-sodium chicken broth

For the Salad

• 1 head of kale, de-stemmed and ripped into smaller pieces
• 1-2 tbsp extra virgin olive oil
• 1⁄4 tsp salt
• 1⁄4 tsp pepper
• Juice of half a lemon
• 2 cups diced vegetables of your choice (roasted or raw)

For the Dressing

• 1 small avocado, pit removed and scooped out of skin
• 1/4 cup fresh cilantro, packed
• 1 spring onion, roughly chopped
• 2 cloves garlic
• 1 inch fresh ginger
• 1 tbsp yellow mustard
• 2 tsp maple syrup
• Juice of 1 lime
• Zest of 1 lime
• Salt to taste
• 3/4 cup water

For the Bowl

• 1 14-oz can chickpeas, drained & rinsed
• 1 small head cauliflower, chopped into bite-sized florets
• 1 sweet potato, diced into 1/2-inch cubes
• 1 teaspoon kosher salt
• 1 teaspoon ground black pepper
• 1/2 lemon, juiced
• Shredded cabbage or mixed greens of choice
• Thinly sliced cucumber
• Thinly sliced red onion
• Feta cheese ( omit if vegan)
• Pita bread

For the Seasoning

• 2 tablespoons olive oil
• 1 lemon, juiced
• 3 cloves garlic, minced
• 2 tablespoons pure maple syrup or honey
• 1 1⁄2 tsp ground cumin
• 1 1⁄2 tsp smoked paprika
• 3⁄4 teaspoon ground cinnamon
• 3⁄4 teaspoon ground ginger
• 3⁄4 teaspoon dried oregano
• 3⁄4 teaspoon ground turmeric
• 1⁄8 teaspoon cayenne pepper
• water, as needed

Tahini Sauce

• 2 tablespoons tahini
• 1⁄2 cup olive oil
• 1/2 lemon, juiced
• 1 garlic clove minced
• 2 teaspoons Dijon mustard
• 1⁄4 cup shredded parmesan – (can omit if vegan)
• Pinch of salt
• water, as needed

Cookie Mug Cake

• 4 tbsp flour of choice
• 1/2 tsp baking powder
• 1 tbsp brown sugar
• Pinch of salt
• 2 tbsp natural peanut butter (other nut & seed butters work)
• 1/4 cup milk (can sub plant-based milk)
• 1-2 tbsp chocolate chips

Brownie Mug Cake

• 1 1/2 tbsp white wheat flour
• 1 1/2 tbsp sugar
• 2 tbsp cocoa powder
• Pinch salt
• 2 tbsp peanut butter
• 2 tbsp milk (can sub plant-based milk)
• 1 tbsp brewed coffee
• 1 tbsp of chocolate chips or more

Banana Mug Cake

• 1/3 cup mashed bananas (about 1 very ripe banana)
• 1 tbsp oil
• 1 tablespoon milk (can sub plant-based milk)
• 1 tbsp sugar
• 3 tbsp flour of your choice
• pinch of sea salt
• pinch of ground cinnamon
• 1/2 tsp baking powder
• Optional: 1 tbsp chopped nuts and/or chocolate chips

• 4 cups mango chunks
  (fresh or frozen)
• 1 cup whole Greek yogurt
• 1 tbsp honey
• 1 tablespoon lime juice
  (about 1 whole lime
  squeezed)
• 1 cup water (if needed during
  blending)

• 1/4 small red onion minced
• 3 cloves garlic minced
• Juice of two lemons
• 1/4 cup tahini
• 1/4 cup water
• 2 cans chickpeas rinsed and drained
• 1/3 cup olives roughly chopped
• 2 tsp capers minced
• 1/2 tsp smoked paprika
• 1 1/2 tsp dry basil
• 1 1/2 tsp dry oregano
• 1/4 tsp red pepper flakes
• 1/3 cup cherry tomatoes diced
• Salt and pepper to taste
• Bread for serving

For the Noodles

• 5 oz brown rice noodles
• 2 tbsp olive oil
• 1 lb boneless, skinless chicken breasts (pounded thinly)
• 1 cup red bell peppers (sliced into thin pieces)
• 2 cups carrots (slices into thin pieces)
• 1/2 cup chopped onion
• 1 tbsp garlic (minced)
• 1 cup bean sprouts
• 2 eggs

For the Sauce

• 1 tbsp peanut butter
• 2 tbsp honey
• 2 tbsp lime juice
• 1.5 tbsp rice wine vinegar
• 2 tbsp fish sauce
• 1/4 cup coconut aminos or low sodium soy sauce

For the Garnish

• 1/4 cup green onions (sliced thinly)
• 1/3 cup peanuts (crushed or chopped)
• red pepper flakes (optional)
• lime wedges (optional)
• cilantro (optional)

For the Noodles

• 2 baked chicken breasts, diced
• 2-4 servings of cooked noodles (1-2 oz = 1 serving)
• 1 recipe of peanut sauce
• 1 head broccoli
• 1/4 onion, diced
• 2 tbsp water
• 2 tsp soy sauce
• 1 tsp garlic chili sauce

For the Peanut Sauce

• 3 tbsp natural peanut butter
• 2 tbsp soy sauce (opt for gluten free soy sauce or coconut aminos to make gluten free; use low sodium if preferred)
• 1 tbsp maple syrup
• 1 tsp garlic chili sauce or sriracha
• 1 tsp mustard
• 1/4 tsp garlic powder
• 1/4 tsp ginger powder
• Juice of half a lime
• 2-3 tbsp water

• 1/2 medium onion, diced
• 2 chipotle peppers in adobo sauce, roughly chopped
• 1 tbsp chili powder
• 1/2 tsp cinnamon
• 1 15.5oz jar low sodium salsa
• 1 15.5oz can pumpkin purée
• 2 cans red kidney beans, drained (OR 1⁄2 lb. ground turkey)
• 1/2 cup chopped walnuts
• 1 cup apple juice
• 1 cup low sodium vegetable broth

For the Roasted Cauliflower

• 2 heads of cauliflower, cut into florets
• 2 tablespoons olive oil + pinch of salt

For the Sauce & Pasta

• 3/4 cup cashews
• 2/4 cup water
• 1 teaspoon salt
• 1 jar (25 oz) pasta sauce
• 1 (16 oz) jar roasted peppers, drained
• 1 pound whole wheat penne pasta

• 1 package frozen phyllo shells
• 1⁄2 cup fresh cranberries, chopped
• 2 tablespoons orange juice
• 1 teaspoon orange zest
• 2 tablespoons honey
• 3⁄4 cup part skim ricotta cheese
• Rosemary and cinnamon to
  garnish

• 1 tablespoon olive oil
• 1/2 yellow onion, thinly sliced
• 2-4 garlic cloves, thinly sliced
• 1 pound ground italian sausage
• 1/2 teaspoon smoked paprika
• 5 cups chicken broth
• one (15 oz) can of cannellini beans
• 4 medium potatoes, diced
• 2 stalks kale, ribs removed, chopped
• 3/4 cup heavy cream or half and half
• 1/2 teaspoon salt

Meat Filling

• 2 tablespoons olive oil
• 1 cup yellow onion, chopped
• 1 pound 90% lean ground beef or
  ground lamb
• 2 teaspoons dried parsley leaves
• 1 teaspoon dried rosemary leaves
• 1 teaspoon dried thyme leaves
• 1⁄2 teaspoon salt
• 1⁄2 teaspoon ground black pepper
• 1 tablespoon Worcestershire sauce
• 2 garlic cloves, minced
• 2 tablespoons all-purpose flour
• 2 tablespoons tomato paste
• 1 cup beef broth
• 1 cup frozen peas and carrots
• 1⁄2 cup frozen corn kernels

Potato Topping

• 1 1⁄2 – 2 pounds russet potatoes; about
  2 large potatoes peeled & cut into 1
  inch cubes
• 8 tablespoons (1 stick) unsalted butter
• 1/3 cup half and half
• 1⁄2 teaspoon garlic powder
• 1⁄2 teaspoon salt
• 1⁄4 teaspoon ground black pepper
• 1⁄4 cup parmesan cheese

• 15 ounce can cannellini beans
• 1 cup whole wheat couscous,
  uncooked
• 8 ounces low fat feta cheese
• 1 clove garlic
• 1 small red onion
• 1 medium zucchini
• 1 medium eggplant
• 8 ounces cherry tomatoes
• 1⁄4 cup kalamata olives
• 1⁄4 cup extra-virgin olive oil
• 2 tablespoons lemon juice
• 1⁄4 teaspoon oregano
• 1⁄4 teaspoon thyme
• 1⁄4 teaspoon pepper
• Fresh basil

For the Rolls

• 3 oz. rice vermicelli noodles
• 12 slices of tofu
• 1 large carrot, julienned
• 2 Persian cucumbers, julienned
• 8 oz. Napa cabbage, thinly sliced
• 1 tbsp. fish sauce
• 1 tbsp. brown sugar
• 1/4 c. rice vinegar
• 12 large rice paper sheets
• 2 tbsp. black sesame seeds
• 12 fresh mint leaves
• 12 fresh basil leaves

For the Sauce

• 1/2 c. smooth peanut butter
• 1 tbsp. low-sodium soy sauce
• 2 tbsp. rice vinegar
• 1 clove garlic, grated
• 1 tbsp. freshly grated ginger
• 4 tbsp. boiling water
• 1/4 c. crushed, toasted peanuts, for serving

• 1 small eggplant, diced
• 1 medium zucchini, diced
• 1/2 pt. grape tomatoes, halved
• 3 tbsp. extra-virgin olive oil
•  kosher salt
•  Freshly ground black pepper
•  12 oz. penne pasta
•  1/4 c. finely chopped fresh
• basil, plus more for serving

Veggies & Pasta

• 8oz box of uncooked Pasta (whole grain, gluten free, chickpea, protein plus, fiber plus)
• I bag of veggies of your choice (squash, peppers, onions, broccoli, cauliflower, etc.)
• 1 small container of Cherry Tomatoes
• 1 lemon Balsamic glaze (drizzle for garnish – optional)

Pesto

• 3 cups of Fresh Basil, washed
• 3 Cloves Garlic, peeled
• 2⁄3 cup pine nuts, pecans, or walnuts
• 1 cup grated Parmesan Cheese
• Generous pinch of Salt and Pepper
• 1 cup Olive Oil