Prepear Cookbook Recipes

Eggplant Parmesan

9/11/2019

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Total Time: 1 hour 25 minutes
Serves: 4

Ingredients

1 large eggplant
1 egg + 2 Tbsp water
½ cup gluten-free panko
¼ cup gluten-free all-purpose flour
2 tsp Italian seasoning
Dash of salt and pepper
4 servings high-protein gluten-free pasta
1 jar marinara sauce, low-sodium
½ cup parsley, chopped
½ cup Kite Hill vegan ricotta
2 cups blackberries

Directions

Preheat oven to 425 F.
Line a baking sheet with parchment paper.
Slice eggplant into 1/3 inch slices.
In a medium bowl, whisk the egg and water until frothy.
In another bowl, add the panko, flour and seasoning.
Dip each slice of eggplant into the egg and then coat with the crumb mixture. Repeat until all slices are coated and laid out on the baking sheet.
Bake for 15 minutes, flip and then bake for another 15 minutes or until brown and crispy and set aside.
Reduce oven temperature to 375 F.
Cook pasta according to package directions for al dente. Add the pasta to a casserole dish with 2/3 of the jar of marinara. Top with the eggplant slices, ricotta and parsley.
Bake for 20-25 minutes or until sauce is bubbly and ricotta begins to brown.
Serve each with 1/2 cup blackberries.

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Shrimp Jambalaya

9/11/2019

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Total Time: 20 minutes
Serves: 4

Ingredients

2 Tbsp olive oil
1 sweet onion, chopped
1 red bell pepper, chopped
1 green bell pepper, chopped
3 cloves garlic, minced
1 Tbsp Cajun seasoning
2 Tbsp Worcestershire
1 can diced tomatoes, no or low salt added
4 servings quick cooking brown rice
1 pound shrimp, peeled and deveined
2 stems green onion, chopped
4 oranges

Directions

Cook rice according to package directions and set aside.
In a large shallow pan, heat oil over medium high heat and add the chopped onion and bell peppers. Sauté for 3-4 minutes until slightly translucent and brown. Add garlic and Cajun seasoning.
Add shrimp to the pan and cook until pink and opaque.
Add the Worcestershire, diced tomatoes and rice and stir until everything is hot and mixed thoroughly. Top with green onion.
Serve each with an orange.

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Avocado Chicken Salad

9/11/2019

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Total Time: 20 minutes
Serves: 6

Ingredients

6 cups lettuce, chopped
2 avocados, sliced
2 cups cherry tomatoes, halved
½ cup basil leaves, thinly sliced
20 oz of boneless, skinless chicken breasts, sliced
1 tsp canola oil
1/3 cup balsamic vinegar
3 Tbsp olive oil
1 tsp minced garlic
1 tsp dried basil
Dash of salt and pepper
3 cups strawberries

Directions

Prepare salad with lettuce, avocado, cherry tomatoes and basil leaves and set aside.
Mix the balsamic vinegar, olive oil, garlic, dried basil, salt and pepper together for the dressing.
Place chicken into a shallow dish and pour 2 Tbsp of the dressing on the chicken and stir to coat.
Heat 1 tsp of canola oil in a large skillet over medium-high heat and sear chicken on each side until golden, crispy and fully cooked.
Top the prepared salad with the chicken strips and drizzle with remaining dressing and a dash of salt and pepper.
Serve with 1/2 cup strawberries each.

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Ham Sandwich

9/11/2019

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Total Time: 5 minutes
Serves: 6

Ingredients

12 slices gluten-free bread
6 servings nitrate-free, low-sodium lunch meat ham
3 cups arugula
6 Tbsp cherry jelly, fruit juice sweetened
2 apples, cored and sliced thin
6 servings baked chips
3 servings blackberries

Directions

Make your sandwich with ham, arugula, jelly and apple slices. Toast if desired!
Serve each with 1 serving chips and 1/2 cup blackberries each.

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Veggie Breakfast Casserole

9/11/2019

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Total Time: 60 minutes
Serves: 8

Ingredients

1 lb small gold potatoes, diced
½ cup water
1 cup frozen spinach, thawed
½ sweet onion, chopped
1 red bell pepper, chopped
8 eggs
1 cup Kite Hill vegan ricotta
1 cup vegan cheddar cheese
2 Tbsp dried parsley flakes
¼ tsp seasoned salt
¼ tsp pepper
2 tomatoes, chopped
1 avocado, chopped
2 green onion, chopped
¼ cup cilantro, chopped
Tabasco sauce

Directions

Microwave the potatoes and water in a covered bowl on high for 7 minutes or until tender, drain.
Spread potatoes in a 13x9-in. baking dish coated with cooking spray. Top with spinach, onion and bell pepper.
In a large bowl, whisk the remaining ingredients until blended. Pour over vegetables. Bake, uncovered at 350F for 35-40 minutes or until center is set.
Top with the tomato, avocado, onion, cilantro and a dash of Tabasco sauce.

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Cereal and Egg

9/11/2019

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Total Time: 5 minutes
Serves: 1

Ingredients

1 cup plain unsweetened Cheerios
1 cup unsweetened vanilla pea milk
½ cup blackberries
1 Tbsp slivered almonds
1 hard boiled egg

Directions

Eat your cereal with milk, berries and almonds with an egg on the side.

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Apple Pie Oatmeal

9/11/2019

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Total Time: 5 minutes
Serves: 1

Ingredients

½ cup quick oats
1 cup unsweetened Vanilla Pea Milk
¼ cup unsweetened applesauce
1 Tbsp peanut butter
½ apple, diced
½ tsp vanilla extract
½ tsp cinnamon
¼ tsp ginger
Dash of salt

Directions

Combine all ingredients in a container that can be sealed.
Stir well to combine and refrigerate overnight.
Add more milk for a thinner consistency before eating if needed.
Eat warmed up or cold!

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Chocolate Chip Bites

9/11/2019

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Total Time: 20 minutes
Serves: 16

Ingredients

½ cup peanut butter
1/3 cup honey
1 tsp vanilla extract
1 cup old fashioned oats
2/3 cup unsweetened coconut
½ cup ground flaxseed meal
6 Tbsp mini chocolate chips

Directions

In a mixing bowl, stir together peanut butter, honey and vanilla.
Add remaining ingredients and stir until evenly coated.
Transfer mixture to refrigerator to chill until mixture has firmed up a bit, about 30 minutes.
Remove from refrigerator and shape into 1-inch balls.
Store in fridge in an airtight container.

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Stir-Fry

9/11/2019

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Total Time: 30 minutes
Serves: 4

Ingredients

4 Tbsp peanut butter
1 Tbsp soy sauce, low-sodium
4 Tbsp sweet chili sauce
¼ cup water
1-2 Tbsp olive oil
2 tsp minced garlic
4 cups frozen stir-fry veggies
16 oz peeled and deveined shrimp
4 servings of quinoa
2 cups blackberries

Directions

Cook the quinoa according to the directions on the package.
Grab a large bowl and mix the peanut butter, soy sauce, sweet chili sauce and water until it is nice and creamy.
Heat oil in a large wok or pan on medium-high heat until it starts smoking.
Add the garlic and frozen veggies and stir until heated through.
Reduce the heat a little and add the sauce and shrimp and cook until opaque.
Add a little more water to make the sauce creamier (if necessary) and let simmer for 3-5 minutes.
Serve over quinoa.
Serve with 1/2 cup blackberries each.

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Burrito Bowl

9/11/2019

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Total Time: 30 minutes
Serves: 4

Ingredients

2 15 oz can black beans
½ tsp chili powder
4 servings brown rice, cooked according to package
2 Tbsp lime juice
½ tsp chili powder
¼ cup cilantro, chopped
2 Tbsp olive oil, split
2 tsp minced garlic
2 bell peppers, sliced thin
1 onion, sliced thin
4 Tbsp guacamole
4 Tbsp salsa
2 cups blueberries

Directions

Add beans to a small saucepan over medium heat and season with chili powder. Once bubbling, reduce heat to low and stir occasionally.
When rice is done cooking, add lime juice, cilantro, chili powder and 1 Tbsp of olive oil.
Heat a skillet over medium heat and add 1 Tbsp oil, garlic, peppers and onion. Sauté, stirring frequently, until slightly softened and they start to brown.
To serve, divide rice, beans and peppers between serving bowls. Enjoy with guacamole and salsa.
Serve with 1/2 cup blueberries each.

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