Recipes
Real food. Three or four steps. Flavors from everywhere.
Every recipe emphasizes grocery-store ingredients, easy preparation, affordability, protein, fiber and reasonable portions.
15 recipes
Whole Wheat Spaghetti al Pomodoro
The Italian classic done light: whole wheat spaghetti, cherry tomatoes, garlic, basil and good olive oil. Proof that pasta belongs in a healthy week.
Zucchini, Pea & Mint Orecchiette
Spring in a bowl: sweet peas, soft zucchini, lemon and mint with orecchiette and a spoon of white beans for protein. No cheese required.
Chickpea, Cucumber & Herb Salad Jar
A crunchy desk lunch that keeps for three days: chickpeas, cucumber, tomatoes, red onion, parsley and mint in a lemon-cumin dressing.
Spanish Chickpea & Spinach Stew
Espinacas con garbanzos: smoky paprika, garlic, tomato and cumin with chickpeas and spinach. Vegan, budget-friendly and ready in 20 minutes.
Spinach & Red Pepper Egg Muffins
Bake once, eat all week: protein-packed egg muffins with spinach, red pepper and herbs. No cheese, no flour. Perfect first meal on the go.
Italian Chicken & Cannellini Bean Soup
A brothy, comforting soup with shredded chicken, cannellini beans, carrot, celery, kale and rosemary. Freezes beautifully.
Garlic Chicken, Broccoli & Brown Rice
The reliable weeknight skillet: garlic-lemon chicken, crisp-tender broccoli and brown rice with chili flakes. Fifteen minutes with pre-cooked rice.
Dairy-Free Tomato & Basil Spaghetti
A 20-minute pomodoro with no cheese needed: garlic, ripe cherry tomatoes, basil and good olive oil, with white beans folded in for protein.
Tuna & Tomato Penne with Capers
The southern Italian pantry pasta: tinned tuna, tomatoes, capers, olives and parsley. High in protein, on the table in 20 minutes.
Tuscan White Bean & Tomato Skillet
Cannellini beans simmered with garlic, tomatoes, rosemary and kale. A 15-minute plant-based plate with generous fiber.
Chickpea & Spinach Lemon Rice
Cumin-spiced chickpeas and spinach folded through lemony rice with toasted almonds. Travels beautifully.
Tuna, White Bean & Tomato Salad
A 10-minute Italian classic: good tuna, cannellini beans, cherry tomatoes, red onion and parsley with lemon and olive oil.
Tuscan Lentil Soup
Hearty lentils with carrot, celery, tomato and rosemary. Budget-friendly, freezer-friendly and deeply satisfying.
Hummus & Roasted Vegetable Plate
Creamy hummus surrounded by roasted peppers, zucchini, chickpeas, cucumber and warm pita. A generous vegetarian plate.
Shakshuka First Meal
Eggs poached in spiced tomato and pepper sauce. A warm, protein-rich way to open your eating window.
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