Recipe Book

A warm, filling breakfast combining oats, peanut butter, and fruit. Provides fiber, healthy fats, and natural sweetness.

Ingredients:

• 1/3 cup quick or rolled oats
• 1 tbsp creamy peanut butter, melted 30 to 60 seconds in the microwave
• 1 fruit cup
• 1/4 tsp ground cinnamon

Optional:

• 2/3 cup of shelf-stable milk as an alternative to water
• 1 medium banana, sliced
• 1/4 cup raspberries
• 1/4 cup blueberries
• 1 tbsp chopped almonds
• 1 tsp chia seeds

Steps:

1. Mash half of the banana with a fork, if available.
2. Combine ⅔ cup water or shelf-stable milk, oats, and the mashed banana in a small saucepan.
3. Cook over medium-low heat, stirring occasionally, until the oats have thickened and softened, about 1 to 5 minutes, depending on the oats you use.
4. Drain the fruit cup, or add the syrup from the fruit cup into the oats.
5. Transfer to a bowl and top with the remaining sliced banana, raspberries, blueberries, almonds, chia seeds, and drained fruit, then drizzle with the melted peanut butter.
6. Mix in the cinnamon and pour into a bowl.

A naturally sweet oatmeal made with applesauce and cinnamon. This is a comforting and easy breakfast option.

Ingredients:

• 1/2 cup shelf-stable milk as an alternative to water
• 1/2 cup old-fashioned oats
• 1/2 cup applesauce
• 1/4 tsp ground cinnamon

Optional:

• Any toppings available, such as granola, fruit, or nuts

Steps:

1. Heat the milk or water in a small saucepan on medium.
2. Add in the oats and applesauce. Bring to a boil, and reduce the heat. Allow to simmer for 4-5 minutes, stirring occasionally.
3. Mix in the cinnamon and pour into a bowl.

A savory, protein-rich breakfast option that is filling and uses basic pantry ingredients with supplementary items from the grocery store. Great for meal prepping or cut down the recipe for a single breakfast bowl!

Ingredients:

• 1 can of black beans
• 2 cups rice
• 1 tsp onion powder
• 1/4 teaspoon cumin, chipotle chili powder & garlic powder
• Salt & pepper to taste
• 1 tablespoon butter
• 4 eggs, beaten

Optional:

• 1 avocado, sliced
• Hot sauce
• 2 tablespoons chopped green onion

Steps:

1. Heat black beans in a small pot, add salt, cumin, chipotle, and garlic powder, mix well, keep warm on low heat, and set aside.
2. Put a non-stick pan over medium heat and add butter.
3. As it melts, add onion powder.
4. Stir in eggs and cook to your desired doneness. Season with salt and pepper, remove from heat, and keep warm.
5. Compile your bowl in thirds, starting with ½ cup of rice, then ¼ of the black beans and scrambled eggs - repeat with remaining bowls.
6. Top each bowl with avocado, some white onion, cilantro, and a couple of dashes of hot sauce.

A creamy, no-cook breakfast that’s both nourishing and indulgent, these peanut butter overnight oats combine hearty rolled oats with rich peanut butter. 

Ingredients:

• 1/2 cup rolled oats
• 1/2 cup non-dairy milk or regular milk
• 1/2 tbsp peanut butter
• 1 tbsp maple syrup (or honey, agave, etc)
• 1/4 tsp cinnamon
• 1/8 tsp salt

Optional:

• 1/4 cup non-dairy yogurt or regular yogurt
• 1/2 tbsp chia seeds
• 1/2 tsp vanilla extract
• Peanut butter
• Fresh fruit
• Chopped peanuts
• Granola

Steps:

1. Add rolled oats, milk, yogurt (optional), peanut butter, maple syrup, chia seeds (optional), vanilla extract (optional), cinnamon, and salt to a jar. Mix ingredients together, then seal with a lid.
2. Store oats in the refrigerator overnight (or at least 4 hours).
3. The next morning (or whenever you are ready to eat), remove the lid and stir the oats. If desired, add a splash of milk to thin the consistency.
4. Enjoy the oats directly out of the jar or transfer them to a bowl. Add any toppings of your choosing, like peanut butter, fresh fruit, peanuts, and granola. Enjoy!

A balanced, no-cook meal with protein, carbohydrates, and healthy fats. Great for quick lunches.

Ingredients:

• 6–8 crackers
• 1 can tuna or chicken
• 1/3 cup mayonnaise
• 1/2 tsp. black pepper
• 1/2 tsp. onion powder
• 1/2 tsp. garlic powder
• 1/4 tsp. paprika

Optional:

• 1 ½ cup shredded lettuce
• 2 small or 1 large plum tomato(es), pulp removed and diced
• 1/2 cup diced red onion

Steps:

1. Use a fork to break tuna into flakes.
2. Add mayonnaise and mix gently to combine.
3. Chop fresh vegetables and tomato, if available, and add to the dip mixture.
4. Add remaining spices for taste.
5. Serve with potato chips or crackers.

A simple, fiber-rich meal using pantry staples.

Ingredients:

• 1 teaspoon olive oil
• 1/2 cup canned beans, rinsed
• 1/2 cup canned vegetables
• 1/2 cup rice
• 1/4 cup salsa, if available
• Salt & pepper to taste

Optional:

• Canned chicken
• 2 tablespoons chopped fresh cilantro, lime wedges, and hot sauce for serving
• 1/2 medium green bell pepper, cored and sliced
• 1/2 medium red onion, sliced
• 1/4 cup shredded sharp cheddar cheese (1 oz.)

Steps:

1. Heat oil in a medium skillet over medium heat.
2. Add bell pepper and onion; cook, stirring often, until the vegetables are crisp-tender, 5 to 8 minutes. Add drained canned chicken during this step for extra protein!
3. Mound rice and beans in a bowl.
4. Top with the vegetables, cheese, salsa, and cilantro, if using.
5. Serve with lime wedges and hot sauce, if desired.

A  hearty, balanced pasta dish with fiber and protein.

Ingredients:

• 8 oz. linguine or fettuccine
• 1 Tbsp olive oil
• 1 Tbsp butter
• 1 can of diced tomatoes
• 1 can cannellini beans (15oz)
• 1/2 cup canned vegetables

Optional:

• 4 oz. baby spinach ($0.65)
• 3 oz. shredded parmesan
• Canned chicken or fish

Steps:

1. Fill a large pot with water and place it over high heat to bring it to a boil. Once boiling, add the pasta and cook according to the package directions (boil for 7-10 minutes). Drain the pasta in a colander.
2. While you’re waiting for the water to boil, mince the garlic. Heat the olive oil and butter in a large skillet over medium-low heat. Add the garlic and sauté for about a minute, or until it has softened and become very fragrant.
3. Add the tomatoes, salt, pepper, and basil. Sauté the tomatoes until the skins burst and the tomatoes begin to release their juices. It’s important not to have the heat under the skillet too high here, or the garlic may burn before the tomatoes break down. You want the garlic to brown and caramelize a bit, but not burn.
4. Once the tomatoes begin to break down, add the spinach and stir it into the tomatoes until it is about halfway wilted.
5. Rinse and drain the can of cannellini beans. Add the beans to the skillet and stir until they are heated through. The tomato juices will have created a thick sauce-like mixture on the bottom of the skillet at this point. Taste the mixture and add a bit more salt if needed. It should be slightly on the salty side in order to properly flavor the pasta.

A warm, comforting meal that can be easily expanded using pantry items.

Ingredients:

• 1 tablespoon olive oil
• 2 teaspoons smoked paprika
• 1 14 oz can diced tomatoes
• 1 cup dried lentils
• 4 ¾ cups low-sodium vegetable or chicken broth, divided
• 3 cups water
• 1 14 oz can black beans, drained and rinsed

Optional:

• 1/2 large onion chopped
• 2 large stalks of celery, diced
• 2 cloves garlic, minced or garlic powder
• 2 bay leaves

Steps:

1. Heat olive oil in a large saucepan set over medium heat. Add onions and celery and cook, stirring occasionally, until the vegetables are beginning to soften, 6 to 7 minutes.
2. Add garlic, smoked paprika, and bay leaves, and saute for 30 seconds.
3. Stir in diced tomatoes with juices, lentils, 3 cups vegetable or chicken broth, and 3 cups water. Increase the heat to medium-high and bring the mixture to a boil. Reduce the heat slightly and cook, stirring occasionally, until lentils are tender, 25 to 35 minutes.
4. Remove from the heat and let cool for about 10 minutes. Remove and discard the bay leaves. Transfer half of the lentil mixture, half of the black beans, and ¾ cup of vegetable or chicken broth to the bowl of a blender or food processor. Pulse until combined, but not pureed. It should be a chunky texture.
5. Pour the blender mixture back into the lentils in the saucepan, along with the remaining 1 cup of chicken broth and remaining black beans. Stir and reheat over medium heat. Stir in parsley. Season with salt and pepper to taste. Serve.

A filling, high-fiber lunch using pantry staples and spices for bold flavor.

Ingredients:

• 1 tbsp olive oil
• 2 garlic cloves, minced OR garlic powder
• 1 16 oz can pinto beans, not drained
• 1 tsp salt
• 1/4 tsp black pepper
• 1 tsp chili powder
• 1/2 tsp cumin powder
• 1/2 tsp smoked paprika
• 1 ½ cup cooked brown (or white) rice
• flour tortillas

Optional:

• ½ cup of onion, diced or onion powder
• Shredded cheese
• Diced avocado
• Salsa

Steps:

1. Heat a medium pan and add olive oil and onions; cook 1 minute.
2. Add the garlic and cook another 2-3 minutes until the onion softens.
3. Add the beans with their liquid and all of the seasonings. 
4. Bring to a light boil, and let flavors blend for about 2 minutes. 
5. Add the rice and mix well.
6. Place a warm tortilla on foil and add 2-3 spoonfuls of the rice-and-bean mixture.
7. Top with cheese, diced avocado, and salsa, along with any other toppings you like or have.
8. Roll up the burrito, tuck the sides of the foil over the sides, then roll it up in the foil; cut in half and serve.

A simple, flavorful rice bowl inspired by stir-fry using pantry ingredients. Tofu can be substituted with canned chicken for a non-vegetarian option.

Ingredients:

• 1/2 cup cooked rice
• 1 lb tofu block
• 1/2 cup canned vegetables
• 1 tbsp soy sauce
• 1/2 tsp ginger
• 1 tsp onion powder
• 1 tsp garlic powder
• 1/2 tbsp oil (any type)
• Salt and pepper to taste

Optional:

• Other vegetables of choice, like peas, mushrooms, bell peppers, and onions, etc.
• Canned protein

Steps:

1. Melt butter in a medium saucepan over medium heat.
2. Prepare your tofu by pressing it. Slice the tofu into small ½ - ¾ inch cubes so they’re easy to scoop over along with the chopped vegetables.
3. Heat a pot or pan over medium heat. Once hot, add some oil for cooking and garlic powder for flavor.
4. Combine canned vegetables in the pan and let them sit to allow them to absorb the flavor.
5. Once heated through, add tofu cubes and mix.
6. Add soy sauce and ginger.
7. Stir well and heat through. Add rice and mix in.
8. Serve warm with spices.