Past Menus

 

Menu for the week of April the 5th

Vegetable Chickpeas Pot Pies
A hearty, rich, delicious plant based pie. Meaty chickpeas simmered with carrots, celery, and green peas in savory broth with thyme, covered with flaky crust, then baked golden creates filling flavorful meal. 

 

Menu for the week of March the 29th

Smoky Lentil Stew with Ancient Grain
Protein loaded dish of lentils, carrots, celery, and quinoa simmered in smoky tomato-pepper sauce. Simple and warming. Healthy and hearty dish.
Per Serving(1/4 of dish): cal 285, fat 1.9g, sodium 381 mg, carbs 50.8g, fiber 18.9g, protein 16.4g
No Common Allergens 

Chickpeas Kung Pao
"Meaty" chickpeas stir-fried with peppers, onions, celery, and peanuts in divine sweet and spicy kung pao sauce, served over a bowl of hot jasmine rice.
Per serving: cal 581, fat 12.6g, sodium 725 mg, carbs 98.5g, fiber 17.6g, protein 24g
Common Allergens: wheat, soy, peanuts, sesame
GF Option: GF soy sauce

Farmhouse Vegetable Soup  
Hearty, healthy vegetables loaded soup full of super savory flavor. Carrots, celery, potatoes, peas, cabbage and barley simmered in decadent vegetable broth  is the ultimate bowl of comfort food.
Per serving (1/4 of dish): cal 375, fat 13,5g, sodium 481mg, carbs 43g, fiber 10.7g, protein 19.5g
Common Allergens: wheat
GF option: red lentils

 

Menu for the week of March the 22nd

Cajun Vegetable Soup  
Hearty, healthy vegetables loaded soup full of southern flavor. Tomatoes, celery, peppers, carrots, kale,sweet potato and chickpeas simmered in decadent creamy  vegetable broth with Cajun spices is the ultimate bowl of comfort food.
Per serving (1/4 of dish): cal 375, fat 13,5g, sodium 481mg, carbs 43g, fiber 10.7g, protein 19.5g
Common Allergens: cashews (nut free available upon request)

Pineapple Fried Quinoa 
This South Asian inspired meal of quinoa, peppers, edamame, peanuts, and pineapple with soy sauce, exotic spices and fresh herbs is bursting with flavor.
Per serving(1/4 dish): cal 509, fat 20.2g, carbs 67.1g, fiber 9.5g, protein 20.5g
Common Allergens: soy, peanuts, wheat
Gf Option: GF soy sauce

Vegetable Masala
Rich, savory, healthy, satisfying, dish with complex flavors. Protein rich, meaty chickpeas cooked with mixed vegetables and Indian spices, then simmered in smoky creamy tomato sauce served over hot basmati rice .
Per serving (1/4 of dish): cal 450, fat 20g, sodium 950 mg, carbs 51g, fiber 8g, protein 9g
Common Allergens: coconut

Menu for the week of March the 15th

Irish Stew Pot Pies
A hearty, rich, delicious plant based pot pie version of beef Irish Stew. Earthy mushrooms, meaty kidney beans, simmered with carrots and celery in savory tomato broth with thyme and rosemary, covered with flaky pie crust, then baked golden creates filling, homey, flavorful meal. 
Per serving (1/4 of dish): cal 486, fat 26g, sodium 804 mg, carbs 48.6g, fiber 7g, protein 11g
Common Allergens: wheat, 
Gf option: Gf pie crust (allergens: soy)

Orzo with Tempeh Corn Beef
Delicious, satisfying, simple hearty pasta dish. Orzo pasta, sun dried tomatoes, and spinach tossed in garlic broth sauce, topped with corn beef marinated tempeh  crumbles makes quick healthy dinner.
Per serving (1/4 of dish): cal 386, fat 16g,sodium 920 mg, carbs 40.6g, fiber 7g, protein 18g
Common Allergens: wheat, soy
Gf option: Gf tempeh, Gf pasta

Loaded  Baked Potato Soup
Healthy, nourishing, creamy, thick, rich satisfying soup is everything you need for chilly March evenings . Potatoes, kale, carrots in nutty, sharp, tangy, cheddary cashew base, topped with facon bits leads to a big comforting bowl of soup.
Per serving (1/4 of dish): cal 305, fat 4.9g, sodium 550 mg, carbs 50.6g, fiber 17g, protein 15g
Common Allergens: cashews, soy 

Lentil Cabbage Stew
Delicious, warming, healthy and filling cabbage stew full of great flavors and nutrition.Protein loaded lentils, cabbage, onions, garlic, brown rice  simmered in tomato sauce with flavorful spice mix.
Per Serving(1/4 of dish): cal 385, fat 2.9g, sodium 871 mg, carbs 79.8g, fiber 18.9g, protein 20.4g
No Common Allergens

Hash Brown Casserole
Hearty, rich, cheesy dish of hash browns potatoes, carrots, chickpeas, kale, baked in vegan cheese sauce till golden, drizzled with roasted peppers tomato sauce turns to instant comfort Southern style dish.
Per serving( 1/4 of dish): cal 230, fat 11.2g,sodium 628 mg. carbs 38.4g, fiber 8.1g, protein 13.6g
Common Allergens: soy, cashews, almonds

Menu for the week of March the 8th

 

Menu for the week of March the 1st

Menu for the week of February the 23rd

Menu for the week of February the 16th

Menu for the week of February the 9th

Menu for the week of February the 2nd

Chick-Un and Dumplings Stew 
A Hearty Vegetable Stew full of white beans, carrots, celery and potatoes in a rich savory thyme-rosemary sauce, cooked with plump dumplings makes scrumptious comfort dinner.
Per serving (1/4 of dish): cal 486, fat 16g,sodium 529 mg, carbs 40.6g, fiber 7g, protein 11g

Menu for the week of January the 26th

Curried Broccoli Dal 
Light, energizing, warming dish with lots of green broccoli power. Split red lentils, broccoli, onions and healing exotic spices simmered vegetable broth with splash of coconut, served over basmati rice.
Per serving (1/4 of dish): cal 435, fat 21g,sodium 516 mg, carbs 58g, fiber 7g, protein 15g
Common Allergens: coconut 

Sweet and Sour Tempeh 
Flavorful, sweet and tangy Asian style stir fry. Earthy tempeh sauted with crunchy snap peas, sweet pineapple, mild peppers in bold full bodied orange sweet-and-sour sauce served over bowl of hot rice . 
Per serving(1/4 of dish): cal 452, fat 15g, carbs 67g, fiber 13g, protein 16g
Common Allergens: wheat, soy
Gf option: Gf Tempeh  

Jackfruit Jambalaya
Rich Louisiana one pot meal loaded with veggies and rice.Holly trinity of Cajun cooking; celery, onion, and green bell peppers simmered in smoky tomato sauce with chickpeas, brown rice, meaty jackfruit and Creole seasoning create jambalaya with lots of bold flavor .
Per serving (1/4 of dish): cal 522, fat 9.9g, sodium 505 mg. carbs 80.6g, fiber 13.7g, protein 30.7g
Common Allergens:soy

Menu for the week of January the 19th

Cauliflower Gnocchi
Simple, yet tasty dish of gnocchi, cauliflower, kale and sun-dried tomatoes sautéed in garlic-herb Earth Balance butter, topped with almonds.
Per serving (1/4 of dish): cal 340, fat 13.1g, sodium 517, mg carbs 40.7g, fiber 5.7g, protein 18g
Common Allergens: wheat, soy, almonds
Gf option: Gf gnocchi

Singapore Noodles
Quick and easy week nights dish packed with bold flavors. Stir-fried vermicelli noodles with rainbow of veggies and crispy tofu tossed in amazing curry scented sauce.
Per serving (1/4 of dish): cal 374, fat 12g, carbs 52g, fiber 6g, protein 13g
Common Allergens: soy, wheat
GF Option: rice noodles, GF sauce 

Orange Scented Chili
Thick, hearty, deeply spiced, satisfying, protein-packed chili will warm you up on cold winter night. Black  beans, onions, and peppers simmered in rich smoky tomato sauce with tangy, citrusy orange finish .
Per serving (1/4 of dish): cal 370, fat 7g, carbs 70g: fiber 22g , protein 17g
No Common Allergens

Menu for the week of January the 12th

Vegetable Chickpeas Pot Pies
A hearty, rich, delicious plant based pie. Meaty chickpeas simmered with carrots, celery, and green peas in savory broth with thyme, covered with flaky crust, then baked golden creates filling flavorful meal. 
Per serving (1/4 of dish): cal 486, fat 26g, sodium 804 mg, carbs 49g fiber 7g, protein 11g
Common Allergens: wheat, cashews
Gf option: sweet potato mash

Potato Sauerkraut  Soup
A hearty, filling and warming soup loaded with unusual terrific flavors.The combination of tangy sauerkraut, caramelized onions, smoky paprika, savory potatoes, sweet carrots and meaty chickpeas has a lovely texture and zing.
Per serving (1/4 of dish): cal 286, fat 3g, sodium 1004 mg, carbs 49: fiber 12g, sugar 10g, protein 12g
No Common Allergens

Tofu Fried Rice
A quick, simple, tasty recipe with just a few ingredients. Nutty brown rice stir fried with scrambled turmeric tofu, carrots, peas and bold spiced soy sauce  develops a rich flavorful homemade fried rice bowl.
Per serving(1/4 dish): cal 509, fat 8g, sodium 820mg, carbs 70g: fiber 9g, sugars 2g,  protein 17g
Common Allergens: soy, wheat
Gf Option: GF soy sauce

One Pot Greek Pasta  
Rich, flavorful, punch of protein one pot wonder.Tender pasta, garlic,olives, artichokes, tomatoes, chickpeas and capers cooked in veggie broth with Mediterranean spices makes easy delicious fun dinner.
Per serving (1/4 of dish): cal 333, fat 4.4g, sodium 773 mg, carbs 90g: fiber 12g, protein 10g
Common Allergens: wheat
Gf option: Gf pasta

Menu for the week of January the 5th.

Detox Vegetable Soup
A fast, tasty, low cal and fat healthy soup loaded with seasonal vegetables and herbs.Celery, onions, carrots, Brussels sprouts, kale, black eye peas simmered in vegetable broth is the ultimate bowl of comfort food.
Per serving (1/4 of dish): cal 220, fat 4g, sodium 981mg, carbs 43g: sugar 6 g. fiber 11g, protein 8 g
Common Allergens: wheat
GF Option: GF pasta

Roasted Vegetables Enchiladas 
Easy delicious, crowd-pleaser dinner. Black beans, potatoes, cauliflower, peppers and spinach, layered with corn tortillas and baked to perfection in tomato enchilada sauce.
Per Serving(1/4 of dish): cal 477, fat 9g, sodium 911 mg. carbs 68g:  fiber 19g, sugar 10g, protein 13g
No Common Allergens

Korean Ramen Bowl
This perfectly spiced glowing sweet and spicy Noodle Bowl is loaded with healthy vegetables and bursting with exotic flavors. Vegetables, shiitake mushrooms simmered in tangy, warming, umami rich broth with ramen noodles is simple, healthy, quick one pot weeknight dinner .
Per serving (1/4 of dish): cal 487, fat 8g, sodium 756 mg, carbs 80g:  fiber 5g, sugars 8g, protein 9g
Common Allergens: soy, wheat
Gf option: rice noodles

Avial Vegetable Curry
Healthy, mouth-watering South Indian vegetable curry with full spectrum of favors. Cooked mixed vegetables in lightly spiced coconut sauce served over flatbread satisfying quick weeknight meal.
Per serving (1/4 of dish): cal 515, fat 4g, sodium 550 mg, carbs 108g, fiber 25g, protein 24g
Common Allergens: wheat, coconut
Gf Option: almond flat bread (allergens: almonds, coconut)

Buffalo Tempeh Bowl
Hearty bowlful of brown rice, corn, and kale topped with zesty buffalo marinated tempeh, drizzled with house tahini ranch dressing.
Per Serving (1/4 of dish): cal 446, fat 20g, sodium 680mg, carbs 42g: fiber 7g, protein 20g
Common Allergens: sesame, wheat, soy
GF option:GF tempeh

Brunch

Menu for the week of December the 22nd

Beet Wellington
Mouth watering elegant dish of earthy beetroot roasted with thyme and tangy balsamic glaze, tucked in flaky delicate pastry with herbed walnuts, then baked golden is delicious meal for any occasion.
Per Serving (1/4 of dish): cal 498, fat 10.8g, sodium 770 mg, carbs 78.9g, fiber 10.7, protein 27.6g, 
Common Allergens: wheat, soy, walnuts
GF option: GF pie pastry dough

Chickpeas and Noodle Soup
Brothy, steamy, and satisfying comfort soup of succulent chickpeas, chewy noodles, slowly simmered in vegetable broth with carrots and celery, rosemary and thyme.
Per serving(1/4 of dish): cal 396, fat 6.3g, sodium 681 mg, carbs 65g, fiber 15.9g, protein 21.3g
Common Allergens: soy, wheat
Gf Option: GF noodles

Wild Rice Bourguignon
Festive veggie alternative to the traditional French beef stew! Meaty mushrooms simmered with carrots,onions, garlic in savory broth with tomatoes, thyme, and oregano, served over wild rice veggie patties, with brown rice pilaf.
Per serving (1/4 of a dish): cal 464 , fat 16g, sodium 1934 mg, carbs 65g: fiber 9g, protein 18.g
Common Allergens: wheat, soy
Gf Option: GF Patties

Mediterranean Potato Cakes 
Crispy on the outside, soft and fluffy in the middle savory potato patties full of white beans, sun-dried tomatoes and Mediterranean herbs drizzled with rich herb pesto sauce.
Per serving( 1/4 of dish): cal 430, fat 11 g,sodium 628 mg. carbs 58.g: fiber 8g, protein 10g

Green Bean Casserole
Decadent plant based version of holiday classic. Green beans, super creamy home made mushroom sauce baked with French fried onions is the perfect addition to your Christmas table.
Per serving(1/4 of dish): cal 370, fat 19g, sodium 450 mg, carbs 32g: fiber 16g, protein 6g
Common Allergens: wheat, cashews
Gf option: Gf onions

Peppermint Brownies
Chocolaty, chewy, decadent freshly baked brownies with chocolate chips and crushed candy cane.
Per serving(1 brownie): cal 370, fat 12g, sodium 150 mg, carbs 41g  (fiber 2g, sugars 28g ), protein 3g
Common Allergens: wheat
Gf option: Gf flour

Menu for the week of December the 15th

Curried Broccoli Dal 
Light, energizing, warming dish with lots of green broccoli power. Split red lentils, broccoli, onions and healing exotic spices simmered vegetable broth with splash of coconut, served over basmati rice.
Per serving (1/4 of dish): cal 435, fat 21g,sodium 516 mg, carbs 58g, fiber 7g, protein 15g
Common Allergens: coconut 

Classic Lasagna 
Hearty classic Italian family style meal full of amazing flavor and zest. Layers of tender pasta, creamy white sauce, cheesy tofu ricotta and robust marinara sauce baked to a fantastic, creamy-tasting lasagna.
Per serving (1/4 of dish): cal 467, fat 14g, sodium 691 mg, carbs 61g, fiber 20g, protein 19g
Common Allergens: wheat, soy, cashews (nut free available upon request)
Gf option: Gf pasta

Vegetable Peanut Butter Soup
A hearty, savory, earthy, delicious, creamy soup is for all finicky eaters to eat their vegetables. Onions, carrots,peppers, broccoli, zucchini and tomatoes simmered in savory peanut-butter broth.
Per Serving (1/4 of dish): cal 354, fat 12g, sodium 630 mg, carbs 31g (fiber 7g, sugars 11g) ,protein 12g
Common Allergens: peanuts

Tex - Mex  Tempeh Chili
Thick, hearty, deeply spiced, satisfying, protein-packed chili will warm you up on cold winter night. Pinto beans, meaty tempeh, onions, peppers. and corn simmered in smoky tomato sauce with Southwestern spices.
Per serving (1/4 of dish): cal 522, fat 9.9g, carbs 80.6g: fiber 13.7g , protein 30.7g
Common Allergens: wheat, soy
Gf option: Gf tempeh

Menu for the week of December the 8th

Chick-Un and Dumplings Stew 
A Hearty Vegetable Stew full of white beans, carrots, celery and potatoes in a rich savory thyme-rosemary sauce, cooked with plump dumplings makes scrumptious comfort dinner.
Per serving (1/4 of dish): cal 486, fat 16g,sodium 529 mg, carbs 40.6g, fiber 7g, protein 11g
Common Allergens: wheat, coconut
Gf option: Gf flour

Pineapple Fried Quinoa 
This South Asian inspired meal of quinoa, peppers, edamame, cashews, and pineapple with soy sauce, exotic spices and fresh herbs is bursting with flavor.
Per serving(1/4 dish): cal 509, fat 20.2g, carbs 67.1g, fiber 9.5g, protein 20.5g
Common Allergens: soy, cashews, wheat
Gf Option: GF soy sauce

Sun-dried Tomatoes Puttanesca 
The most succulent Puttanesca sauce of umami rich sun-dried tomatoes sauce, spicy garlic, salty olives and capers, aromatic herb tossed with tender pasta, topped with toasted slivered almonds creates simple dinner loaded complex flavors .
Per serving (1/4 of dish): cal 333, fat 7.4g, carbs 54.2g, fiber 8.2g, protein 8.5g
Common Allergens: wheat, almonds
Gf option: Gf pasta

Curried Sweet Potato Soup
Healthy, creamy, simple, warming soup bursting with sensuous slightly sweet and spicy curry flavors. Sweet potatoes, carrots, rice and kale simmered in gingery coconut broth lead to big comforting bowl of soup.
Per serving (1/4 of dish): cal 305, fat 4.9g, sodium 550 mg, carbs 50.6g, fiber 17g, protein 15g
Common Allergens: coconut

Southwestern Tater Casserole
Little comfort food and family pleaser. Tater Tots tossed in house vegan Nacho cheese, topped with smoky black beans,and baked to perfection, served with home made vegan sour cream sauce and chunky salsa.
Per serving(1/4 of dish): cal 603, fat 18.8g,sodium 628 mg, carbs 86.8g, fiber 18.5g, protein 29.9g
Common Allergens: wheat, cashews
Gf option: GF tater tots

Menu for the week of November the 24th

 

Thanksgiving Gyros 
Exotic spice and flavor filled flatbread is offering perfect balance of sweet, tangy and spicy. Nutty, protein loaded tempeh pleasantly spiced with oregano and rosemary marinade, served on flatbread with hummus and cranberry chutney makes a staple fusion appetizer or light meal .
Per Serving (1/4 of dish): cal 538, fat 28g, carbs 55g, fiber 13g, protein 22g
Common Allergens: wheat, soy, sesame
Gf option: GF flat bread (coconut, almonds), GF tempeh

Tuscan Minestrone
Classic Italian soup loaded with seasonal vegetables explodes with healthy flavor.Tomatoes, celery, onions, carrots, Brussels sprouts, kale, navy beans and pasta simmered in vegetable broth is the ultimate bowl of comfort food.
Per serving (1/4 of dish): cal 375, fat 13,5g, sodium 481mg, carbs 43g, fiber 10.7g, protein 15 g
Common Allergens: wheat
GF Option: GF pasta

Lentil Meatloaf with Tomato Gravy
This meaty savory lentil loaf, packed with rich hearty flavors  come with a hidden nutritional powerhouse of lots of veggies and lentils, served with tomato gravy makes a fabulous plant-based family-friendly version of the classic recipe.
Per serving(1/4 of dish): cal 357, fat 7.1g, carbs 45.7g, fiber 28g, protein 30g
Common Allergens: soy, wheat
Gf option: GF loaf with gravy

Gnocchi with Sage Butter
Simple, yet tasty dish of fluffy gnocchi, roasted butternut squash,kale and sage butter topped with walnuts.
Per serving (1/4 of dish): cal 340, fat 13.1g, carbs 40.7g, fiber 5.7g, protein18g
Common Allergens: wheat, walnuts
Gf option: Gf gnocchi

Tater Tot Shepherd's Pie
Warm and comforting dish loaded with savory, brothy vegetables, herbs and lentils topped with golden, crispy tater potatoes makes simple, hearty filling meal for the crowd.
Per serving(1/4 of dish): cal 414, fat 7.3g, carbs 82g, fiber 19.7g, protein 17.6g
No Common Allergens

Pumpkin Pie
Creamy, custardy, perfectly spiced pie is a wonderful finish to your Thanksgiving meal.
Per serving(1/4 of dish): cal 171, fat 5g,sodium 176 mg, carbs 39g, fiber 4g, protein 1g
Common Allergens: coconut

Menu for the week of November the 17th

Menu for the week of November the 10th

Pad Thai
Iconic dish from Thailand, perfect balance of sweet, sour, and spice. Stir-fried broccoli, peppers, carrots, edamame, tofu and peanuts tossed with Asian noodles and amazing Pad Thai sauce.
Per serving (1/4 of dish): cal 394, fat 9g, carbs 60g, fiber 8g, protein 22g
Common Allergens: soy, wheat, peanuts
GF Option: rice noodles, GF sauce 

Menu for the week of November the 3rd

Black Bean Enchiladas 
Easy delicious, crowd-pleaser dinner. Black beans, potatoes, corn, and kale, sauteed with Mexican spices, rolled into corn tortillas and baked to perfection in tomato enchilada sauce.
Per Serving(1/4 of dish): cal 477, fat 7g, sodium 1011 mg. carbs 51g, fiber 13g, protein 13g
No Common Allergens

Butternut Squash Alfredo with Roasted Brussels Sprout 
Hearty bowlful of tender pasta in creamy, smooth butternut squash sauce, topped with crispy baked Brussels sprouts tossed in maple balsamic glaze .
Per Serving (1/4 of dish): cal 496, fat 21.7g, carbs 42.6g, fiber 7.5g, protein 18g
Common Allergens: soy, cashews, wheat
GF option:GF pasta

Avial Vegetable Curry
Healthy, mouth-watering South Indian vegetable curry with full spectrum of favors. Cooked mixed vegetables in lightly spiced coconut sauce served over flatbread satisfying quick weeknight meal.
Per serving (1/4 of dish): cal 515, fat 4g, sodium 550 mg, carbs 108g, fiber 25g, protein 24g
Common Allergens: wheat, coconut
Gf Option: almond flat bread (allergens: almonds, coconut)

Green Thai Peanut Ramen Bowl
This perfectly spiced glowing Noodle Bowl is loaded with healthy vegetables and bursting with exotic flavors. Vegetables, shiitake mushrooms simmered in tangy ginger infused broth with little spice, splash of coconut and creamy peanut butter, served with ramen noodles is simple, healthy, quick one pot weeknight dinner .
Per serving (1/4 of dish): cal 487, fat 20g, sodium 656 mg, carbs 46g, fiber 5g, protein 9g
Common Allergens: soy, wheat, peanuts, coconut
Gf option: rice noodles

Pizza Bowl
Italian-style big bowl of deliciousness has all the flavors of pizza in a bowl. Fluffy quinoa, topped with pepperoni marinated tempeh, peppers, spinach, olives and Daiya cheese drizzled with tomato pizza sauce .
Per Serving (1/4 of dish): cal 470, fat 17g, sodium 980mg, carbs 60g, fiber 8g, protein 22g
Common Allergens: soy, wheat
Gf option: GF tempeh

Menu for the week of October the 27th

Alfredo Shell Soup 
Rich, creamy, silky, delicate white version of robust Italian tomato based sauce. Tender pasta simmered in broth sauce, delicately spiced with aromatic herbs, beans and spinach with velvety cashew cream, is comforting yet elegant dinner.  
Per serving (1/4 of dish): cal 363, fat 10.4g, carbs 54.2g, fiber 11.2g, protein12.5g 
Common Allergens: wheat, cashews 
Gf option: GF pasta

Jerk Chickpea Tacos with Cheddar Fondue
Simple, delicious, super flavorful sweet and spicy tacos. Protein, fiber rich nutty chickpeas sauteed with bell peppers and Jamaican jerk spices tucked in corn tortilla drizzled with coconut cheddar fondue  makes quick, easy, healthy dinner.
Per serving (2 tacos): cal 343, fat 12g, sodium 878 mg, carbs 55g, fiber 9g, protein 11g
Common Allergens: soy, coconut

Cincinnati Chili 
Tender pasta tossed with rich, alluring Cincinnati Mediterranean-spiced chili sauce of lentils, kidney beans and tomatoes makes satisfying comfort food
Per serving (1/4 of dish): cal 515, fat 4g, sodium 550 mg, carbs 108g, fiber 25g, protein 24g
Common Allergens: wheat
Gf Option: GF pasta

Tempeh Jambalaya
Holly trinity of Cajun cooking; celery, onion, and green bell peppers simmered in tomato sauce with red beans, quinoa, Creole spices and  nutty chewy protein loaded Tempeh, create rich flavorful jambalaya.
Per serving (1/4 of dish): cal 522, fat 9.9g, carbs 80.6g, fiber 13.7g, protein 30.7g
Common Allergens: wheat, soy
Gf option: Gf tempeh

Red Cauliflower Dal 
Light, energizing, warming dish with lots of delicate cauliflower power. Split red lentils, cauliflower, onions and red curry spices simmered vegetable broth with splash of coconut, served over basmati rice.
Per serving (1/4 of dish): cal 435, fat 21g,sodium 516 mg, carbs 58g, fiber 7g, protein 15g
Common Allergens: coconut 

Menu for the week of October the 20th

Menu for the week of October the 13th 

Menu for the week of October the 6th

Butternut Squash Bacon Galette
Mouth-watering pastry of sweet butternut squash roasted with thyme and tomatoes, tucked in golden flaky buttery crust with robust smoky maple marinated tempeh is full of Fall flavors.
Per Serving (1/4 of dish): cal 498, fat 10.8g, sodium 770 mg, carbs 78.9g, fiber 10.7, protein 27.6g, 
Common Allergens: wheat, soy
GF option:GF pizza crust

Mushroom Risotto
Creamy, silky, decadent, smooth, yet healthy and fortifying dish. Arborio rice  simmered in rich cheezy mushroom broth with herbs, mushrooms and peas makes simple, yet elegant meal.
Per Serving(1/4 of dish): cal 455, fat 10.4g, sodium 459 mg, carbs 70.9g, fiber 5.4, protein 17.3g
Common Allergens: cashews

Smoky Lentil Stew with Ancient Grain
Protein loaded dish of lentils, carrots, celery, and quinoa simmered in smoky tomato-pepper sauce,simple, warming, healthy, hearty dish .
Per Serving(1/4 of dish): cal 285, fat 1.9g, sodium 381 mg, carbs 50.8g, fiber 18.9g, protein 16.4g
No Common Allergens 

Gnocchi Cacciatore
Mediterranean-inspired rustic, comforting dish. Fluffy potato gnocchi simmered in an aromatic tomato sauce with mushrooms, carrots, herbs, olives and capers result convenient and flavorful one pot meal.
Per serving (1/4 of dish): cal 629, fat 28.1g,sodium 762mg, carbs 77.2g, fiber 11.2g, protein 23.8g
Common Allergens: wheat
Gf Option: GF gnocchi 

Coconut Fried Rice
Delicious stir-fry of nutty brown rice simmered in rich coconut milk, then stir-fried with carrots, peas, chewy tofu and roasted peanuts with  mild curry soy sauce develops a rich flavorful exotic combination of heat and spice.
Per serving(1/4 of dish): cal 588, fat 18g, sodium 928 mg, carbs 57g, fiber 9g, protein 23g
Common Allergens: soy, coconut, wheat, peanuts
Gf Option: GF soy sauce

Menu for the week of September the 29th 

Menu for the week of September the 22nd

Menu for the week of September the 15th

Menu for the week of September the 8th

Curried Broccoli Dal 
Light, energizing, warming dish with lots of green broccoli power. Split red lentils, broccoli, onions and Indian spices simmered vegetable broth with splash of coconut, served over basmati rice.
Per serving (1/4 of dish): cal 435, fat 21g,sodium 516 mg, carbs 58g, fiber 7g, protein 15g
Common Allergens: coconut 

Lentil Picadillo Tacos
Flavorful, delicious Latin American inspired dish. Protein loaded lentils simmered with juicy tomatoes, bell peppers, sweet raisins, pimento-stuffed green olives and spices served tucked in soft or crispy corn tortilla.
Per serving (1/4 of dish): cal 530, fat 5.6g, sodium 405 mg, carbs 90.6g, fiber 24.3g, protein 23.4g
No Common Allergens

Smoky Mac' n' Cheese
Rich, creamy, velvety, smoke "gouda" cheese sauce tossed with tender pasta topped with panko bread crumbs, baked till golden.
Per serving (1/4 of dish): cal 629, fat 28.1g,sodium 762mg, carbs 77.2g, fiber 11.2g, protein 23.8g
Common Allergens: soy, wheat, cashews, almonds
Gf Option: GF pasta, GF bread crumbs

Harvest Stew
Sweet, smoky, deliciously healthy, protein loaded stew of sweet potatoes, peppers, black beans, corn, quinoa and tomatoes brings wonderful fall flavors to the table.
Per serving (1/4 of dish): cal 433, fat 3g, sodium 526 mg. carbs 87.2g, fiber 12.2g, protein 15g
No Common Allergens

Menu for the week of September the 1st

Menu for the week of August the 25th

Menu for the week of August the 18th

Menu for the week of August the 11th

Menu for the week of August the 4th

Menu for the week of July the 21st

Buffalo Tempeh Bowl
Hearty bowlful of fluffy nutritious quinoa, corn, and kale topped with zesty buffalo marinated tempeh, drizzled with house tahini ranch dressing.
Per Serving (1/4 of dish): cal 446, fat 20g, sodium 680mg, carbs 42g, fiber 7g, protein 20g
Common Allergens: sesame, wheat, soy
GF option:GF tempeh

Balsamic Beet Galette
Mouth watering elegant dish of earthy beetroot roasted with thyme and tangy balsamic glaze, tucked in flaky delicate pastry with herbed walnuts, then baked golden is delicious meal for any occasion.
Per Serving (1/4 of dish): cal 498, fat 10.8g, sodium 770 mg, carbs 78.9g, fiber 10.7, protein 27.6g, 
Common Allergens: wheat, soy, walnuts
GF option: GF pie pastry doughs

Lemongrass Coconut Curry 
Colorful delicately spiced bowl of goodness with citrusy brightness. Vegetables, red lentils and rice noodles simmered in luxuriously rich, creamy coconut milk red curry sauce is easy, saucy dish with a flavorful punch. .
Per Serving(1/4 of dish): cal 391, fat 13g, sodium 464 mg, carbs 53g, fiber 12g, protein 12g
Common Allergens: coconut

Chickpeas Kung Pao
Meaty, nutty chickpeas  stir-fried with peppers, onions, celery, and peanuts in divine sweet and spicy kung pao sauce, served over a bowl of hot jasmine rice.
Per serving: cal 581, fat 12.6g, sodium 725 mg, carbs 98.5g, fiber 17.6g, protein 24g
Common Allergens: wheat, soy, peanuts, sesame
GF Option: GF soy sauce

Menu for the week of July the 21st

Menu for the week of July the 14th

Menu for the week of June the 23rd

Menu for the week of June the 16th

Menu for the week of June the 9th 

Huevos Rancheros
Bold, flavorful, protein and fiber packed savory dish is veganized version of  a classic Mexican breakfast. Scrambled tofu with spices and beans, served over corn tortillas with zesty ranchero sauce is perfect to serve for brunch, lunch, or dinner!
Per serving (1/4 of a dish): cal 531 , fat 6g, sodium 900 mg, carbs 85g, fiber 21g, protein 41g
Common Allergens:soy
Gf Option: GF tofu

Buffalo Mac' n' Cheese
Tender pasta with creamy, comforting, cheesy, velvety sauce baked till golden topped with buffalo sauce marinated chickpeas.
Per serving (1/4 of dish): cal 729, fat 28.1g,sodium 962mg, carbs 77.2g, fiber 17.2g, protein 23.8g
Common Allergens: soy, wheat, cashews, almonds
Gf Option: GF pasta

Red Lentil Curry
Healthy, simple, rich and hearty protein filled vegan lentil curry is absolutely amazing. Nutritious lentils simmered with onions in tomato sauce with anti-inflammatory spices and red curry, served over bowl of basmati rice.
Per serving: cal 407, fat 17g, sodium 562mg, carbs 49.3g, fiber 15.5g, protein 17.9g
No Common Allergens

Pad Thai
Iconic dish from Thailand, perfect balance of sweet, sour, and spice. Stir-fried broccoli, peppers, carrots, edamame,  peanuts tossed with Asian noodles and amazing Pad Thai sauce.
Per serving (1/4 of dish): cal 354, fat 8.5g, carbs 60.1g, fiber 7.7g, protein 18.2g
Common Allergens: soy, wheat, peanuts
GF Option: rice noodles, GF sauce 

Beet Burger
Roasted red beets, smoky black beans, brown rice and spices create deep, robust, savory flavored burger. Served on wheat bun with slice of vegan cheese.
Per Serving(1/4 of dish): cal 664, fat 6.9g, sodium 800mg, carbs 86.8g, fiber 24.3g, protein 38.8g,
Common Allergens: wheat
Gf option: Schar buns

May Brunch

Blueberry and Cream Bread Pudding
Fluffy, rich creamy,sweet treat, great for breakfast or serve as dessert. Cubed bread folded with coconut milk and  juicy sweet blueberries, topped with coconut and almonds, baked golden, drizzled with brown sugar glaze is simple decadent spring breakfast or dessert.
Per serving (1/2 of dish): cal 386, fat 12 g,sodium 356 mg, carbs 55 g, fiber 3g, protein 8g
Common Allergens: coconut, wheat, almonds, may contain soy
Gf option: GF bread

Sausage Griddle  Breakfast Sandwich
Warm and fluffy, the perfect sweet and savory combination. Sweet pancakes,savory sausage, melty cheese and drizzle of syrup. 
Per serving (1/2 of dish): cal 306, fat 15 g,sodium 432 mg, carbs 60 g, fiber 4g, protein 12g
Common Allergens: wheat, coconut, soy
Gf option: GF flour, Gf sausage

Asparagus Spring Frittata
Simple melting pot of deliciousness with complex flavors, makes a great brunch dish. Asparagus, onions, peas and greens baked with spices and chickpeas flour into a delicious crustless quiche.
Per Serving (1/4 of dish): cal 398, fat 9g, sodium 470 mg, carbs 30g, fiber 4g, protein 7g, 
Common Allergens: cashews

Santa Fe Breakfast Hash
Hearty, rich, smoky, spicy dish of  potatoes, sausage flavored tempeh, onions, spinach stir fried till golden, drizzled with creamy tahini sauce turns to instant comfort Southern style dish.
Per serving( 1/4 of dish): cal 230, fat 11.2g,sodium 628 mg. carbs 38.4g, fiber 8.1g, protein 13.6g
Common Allergens: soy, tahini, wheat
Gf option: GF tempeh

Menu for the week of June the 2nd

Pineapple Fried Rice
Delicious South Asian inspired stir-fry of nutty brown rice, peppers, edamame, cashews, and pineapple stir fried with soy sauce full of bold spices and fresh herbs develops a rich flavorful exotic combination of sweet heat and spice.
Per serving(1/4 dish): cal 509, fat 20g, sodium 1100 mg, carbs 67.1g, fiber 9.5g, protein 20.5g
Common Allergens: soy, cashews, wheat
Gf Option: GF soy sauce

Jerk Black Bean Taquito 
Simple, spicy - sweet, crispy, super flavorful meal. Smoky black beans, cauliflower and  corn tossed with Jamaican jerk spices, rolled in wheat tortilla, baked golden, served with salsa.
Per serving(1/4 of dish): cal 315, fat 9.3g, sodium 641 mg, carbs 64.2g, fiber 11.3g, protein 13.6g
Common Allergens: wheat
Gf Option: corn tortillas

Orzo Spinach Greek Soup
Light, simple, nourishing, colorful Mediterranean soup with spinach, garlic, tomatoes and orzo bursting with fresh lemon flavor with hint of turmeric is lovely soup for everyday meal or when you need a break from hearty dishes.
Per serving (1/4 of dish): cal 275, fat 5g, sodium 481mg, carbs 33g, fiber 2g, protein 5g
Common Allergens: wheat
GF Option: GF pasta 

Tuscan Tempeh Salad Sandwich
Tangy, creamy, healthy and completely delicious. White beans salad with capers and olives mixed with fresh lemon parsley dressing topped with earthy, nutty tempeh, served on whole wheat thins is rich, flavorful punch of protein. 
Per serving(1/4 of dish): cal 484, fat 12.6g, sodium 400 mg, carbs 70.5g, fiber 20.6g, protein 22g
Common Allergens: wheat, soy
GF Option: GF tortilla

Buddha Bowl
Heaping bowl of roasted broccoli, cauliflower, carrots, smoky crispy baked chickpeas, served over bed of hot fluffy quinoa with mouthwatering creamy, gingery curried peanut sauce makes simple yet delicious meal.
Per serving(1/4 of dish): cal 503, fat 20g, carbs 63g, fiber 17g, protein 12g
Common Allergens: soy, peanuts, sesame, wheat
Gf Option: GF soy sauce

 

Menu for the week of May the 26th

Santa Fe BBQ Sandwich
Super delicious and flavorful sandwiches. Toasted thin bun filled with BBQ marinated tempeh, chickpeas "cheesy" omelet with onions and peppers is a quick easy tasty meal!
Per serving (1 roll): cal 460, fat 13g, sodium 1000 mg, carbs 66g, fiber 9g, protein 28g
Common Allergens: wheat, soy
Gf option: Gf buns, Gf tempeh

African Peanut Stew
A hearty, lightly spicy, earthy, delicious, protein loaded and all time favorite peanut African Stew. Sweet potatoes, carrots, celery and green peas simmered in tomato peanut-butter sauce,with splash of coconut milk, served over basmati rice.
Per Serving (1/4 of dish): cal 380, fat 17.9g, sodium 680 mg, carbs 45.8g, fiber 10.6g, protein 10.8g, 

Red and White Quinoa Gumbo
Flavorful, healthy, rich gumbo without the oily roux is a wholesome twist of traditional Louisiana stew. Carrots, onions, garlic, red and white beans, okra, quinoa and Cajun seasonings simmered in tomato broth makes simple, delicious, nourishing dinner.
Per serving(1/4 of dish): cal 352, fat 5g, carbs 67g, fiber 13g, protein 16g
No Common Allergens

Plantain - Black Bean Cuban Bowl
Simple, spicy - sweet, super flavorful bowl. Smoky black beans served on a bed of warm rice, topped with spicy sweet plantains and refreshing, tangy mango salsa.
Per serving(1/4 of dish): cal 624, fat 9.3g, sodium 880 mg,carbs 134.2g, fiber 21.3g, protein 30.6g
No Common Allergens

Mediterranean Pizza
Hearty inspired mediterranean cuisine pizza is offering well rounded new flavors. Earthy red tomato sauce topped with chickpeas, artichokes, olives, topped with homemade vegan cheese baked golden on a whole wheat flat bread is easy weekday dinner.
Per Serving (1/4 of dish): cal 538, fat 28.5g, carbs 55.1g, fiber 13.1g, protein 22.3g
Common Allergens: wheat, cashews, soy
Gf option: GF pizza crust

 

Menu for the week of May the 19th

Coney Island Chili Dog
Messy flavorful coney dog unofficial fun party food. Tofu soaked in savory smoky marinade, then  baked , topped with meaty vegan chili, warm creamy house vegan nacho cheese and jalapenos in a pretzel hot dog bun.
Per serving(1/4 of dish): cal 514, fat 17g, sodium 939 mg, carbs 69g, fiber 8g, protein 25g
Common Allergens: wheat, cashews, soy
GF Option: GF sauces, Gf buns

Chorizo Chickpea Tacos
Simple, delicious, super flavorful tacos. Protein, fiber rich nutty chickpeas sauteed with bell peppers, potatoes, onions, corn and Mexican spices tucked in corn tortilla makes quick, easy, healthy dinner.
Per serving (2 tacos): cal 343, fat 8g, sodium 378 mg,carbs 55g, fiber 9g, protein 11g
No Common Allergens

One Pot Greek Pasta  
Rich, flavorful, punch of protein one pot wonder.Tender pasta, garlic,olives, artichokes, tomatoes, chickpeas and capers cooked in veggie broth with Mediterranean spices makes easy delicious fun dinner.
Per serving (1/4 of dish): cal 333, fat 4.4g, sodium 773 mg, carbs 94.2g, fiber 12g, protein 10g
Common Allergens: wheat
Gf option: Gf pasta

Curried Broccoli Dal 
Light, energizing,warming dish with lots of green broccoli power.Split red lentils, broccoli, onions and Indian spices simmered vegetable broth with splash of coconut, served over  basmati rice.
Per serving (1/4 of dish): cal 435, fat 21g,sodium 516 mg, carbs 58g, fiber 7g, protein 15g
Common Allergens: coconut

Thai Peanut Burgers
Healthy, delicious, class of their own. Rich, exotic flavor of peanut butter, ginger,garlic, chili and brown rice burger served with sweet chili sauce is bursting with flavors.
Per serving (1/4 of dish): cal 330, fat 9g, carbs 57g, fiber 11g, protein 14g
Common Allergens: peanuts, soy, wheat 
Gf option: GF buns

Menu for the week of May the 12th

Wild Rice Bourguignon
Festive veggie alternative to the traditional French beef stew! Meaty mushrooms simmered with carrots,onions, garlic in savory broth with tomatoes, thyme, and oregano, served over veggie patties, with wild rice pilaf.
Per serving (1/4 of a dish): cal 464 , fat 16g, sodium 1934 mg, carbs 65g, fiber 9g, protein 18.g
Common Allergens: wheat, soy
Gf Option: GF Patties

Creamy Vegetable Chick-un Soup
A creamy, rich, delicious plant based soup loaded with veggies. Meaty chickpeas simmered with carrots, celery, and green peas in savory broth with thyme, rosemary and sage creates filling flavorful meal. 
Per serving (1/4 of dish): cal 486, fat 26g, sodium 804 mg, carbs 48.6g, fiber 7g, protein 11g
Common Allergens: cashews

Sundried Tomato Puttanesca 
Super simple, zesty, fragrant meal that comes together in 20 minutes with minimal effort. Tomatoes simmered with garlic, olives and capers tossed with tender pasta are bursting with umami flavor. 
Per serving(1/4 of dish): cal 336, fat 12g, sodium 439 mg, carbs 29g, fiber 5g, protein 9g
Common Allergens: wheat
GF Option: GF pasta

Balsamic Beet Wellington
Mouth watering elegant dish of earthy beetroot roasted with thyme and tangy balsamic glaze, tucked in flaky delicate pastry with herbed walnuts, then baked golden is delicious meal for any occasion.
Per Serving (1/4 of dish): cal 498, fat 10.8g, sodium 770 mg, carbs 78.9g, fiber 10.7, protein 27.6g, 
Common Allergens: wheat, soy, walnuts
GF option: GF pie pastry dough

Cauliflower Gnocchi
Simple, yet tasty dish of gnocchi, cauliflower, kale and sun-dried tomatoes sautéed in garlic-herb Earth Balance butter, topped with almonds.
Per serving (1/4 of dish): cal 340, fat 13.1g, sodium 517, mg carbs 40.7g, fiber 5.7g, protein 18g
Common Allergens: wheat, soy, almonds
Gf option: Gf gnocchi

Brunch April

Strawberry Shortcake
Fluffy, crisp outside, soft inside coconut cream biscuits filled with juicy sweet strawberries is simple decadent spring breakfast or dessert.
Per serving (1/2 of dish): cal 259, fat 12 g,sodium 200 mg, carbs 55 g, fiber 2 g, protein 4 g
Common Allergens: coconut, wheat
Gf option: Gf flour

Philly Cheese Steak Breakfast Sandwich
Super delicious and flavorful sandwiches. Toasted thin bagel filled with steak marinated tempeh, chickpeas "cheesy" omelet, and crispy onions is the perfect way to start your day!
Per serving (1 roll): cal 460, fat 13g, sodium 1000 mg, carbs 66g, fiber 9g, protein 28g
Common Allergens: wheat, soy
Gf option: Gf buns, Gf tempeh

Chickpeas Shakshuka
Hearty, rich in flavor, fun breakfast skillet. Fiber and protein rich chickpeas simmered in smoky, earthy tomato sauce with North African spices, served with warm flatbread is instant comfort brunch delight.
Per serving( 1/4 of dish): cal 330, fat 7g,sodium 628 mg. carbs 38.4g, fiber 8.1g, protein 13.6g
Common Allergens: wheat
Gf option: almond - coconut naan

Santa Fe Breakfast Quesadilla
Simple, mildly spicy quesadilla is delicious, flavorful and filling! Scrambled tofu, Daiya cheese, onions and peppers tucked in whole wheat flax tortilla baked golden, served with  salsa is healthy, savory brunch treat.
Per serving(1/4 of dish): cal 391, fat 12g, sodium 541 mg, carbs 54g, fiber 5g, protein 11g
Common Allergens: soy, wheat, 
Gf option: Gf, tortillas, Gf Tofu

Menu for the week of May the 5th

Street Corn Deep Dish
All the same fragrant, spicy flavors of Mexican street corn in a casserole. Crisp, crunchy tater tots crust topped with sweet and savory corn, baked in creamy cheesy sauce with fresh, zesty Elote spices.
Per serving( 1/4 of dish): cal 530, fat 18 g,sodium 628 mg. carbs 68g, fiber 8.1g, protein 13.6g
Common Allergens: cashews

Tequila Lime Chickpeas Soup
Easy, delicious and healthy Tequila Lime is a fresh spin on Tortilla soup with a burst of citrus flavor. Onions, carrots, peppers, and chickpeas simmered in vegetable broth with Southwestern spices with a shot of tequila and fresh lime juice then topped with tortilla chips is fantastic for any time.
Per serving (1/4 of dish): cal 375, fat 5,5g, sodium 981mg, carbs 53g, fiber 10.7g, protein 11.5g
Common Allergens:tequila

BBQ Lentils with Strawberry - Mango Salsa
This thick, rich, smoky, sweet-spicy, BBQ Lentil Sloppy Joes fusion is absolutely irresistible. Protein loaded lentils simmered in perfectly sweet and smoky tomato based BBQ sauce, tucked in whole wheat pita bread topped with fresh zesty strawberry - mango salsa makes flavorful, spicy, messy, and delicious healthy dinner. 
Per serving(1/4 of dish): cal 368, fat 10g, sodium 614 mg, carbs 55g, fiber 7g, protein 12g
Common Allergens: wheat, soy
Option: GF tortilla 

Creamy Fajita Pasta 
Rich, super flavorful dish of tender pasta tossed with peppers, onions, chickpeas, fajita spices and creamy tomato sauce pleases every pasta lover.
Per serving (1/4 of dish): cal 433, fat 13g,sodium 780mg, carbs 56g, fiber 8g, protein 13g
Common Allergens: wheat, coconut
Gf option: Gf pasta

Creole Okra Bowl with Tempeh Bacon
Flavorful, healthy, rich nutrition loaded vegetable dish combines the bounty of a garden vegetables. Peppers,onions, garlic, okra, corn and Creole seasonings simmered in tomato broth served with tempeh bacon over bowl of hot brown rice is a delicious southern dish for spring. 
Per serving(1/4 of dish): cal 352, fat 5g, carbs 67g, fiber 13g, protein 16g
Common Allergens: wheat, soy
Gf option: Gf Tempeh

 

Menu for the week of April the 28th

Southern Corn Fritters Bowl 
Healthy flavorful bowl full of vegetables and southern seasoning.  Brown rice, peppers, pinto beans, simmered in tomato sauce with southwestern spices, topped with sweet and savory corn fritters, drizzled with spicy ranch dressing.
Per serving(1/4 dish): cal 664, fat 5g, sodium 900 mg, carbs 135g, fiber 15g, protein 17g
Common Allergens: sesame

Orange Peanut Tofu Bowl
Simple, flavorful, perfect balance of sweet and spicy. Stir-fried peppers, carrots, edamame tossed with Asian noodles in an amazing orange peanut sauce, topped with crispy tofu and crunchy peanuts.
Per serving (1/4 of dish): cal 587, fat 18.9g, sodium 656 mg, carbs 46g, fiber 5g, protein 19g
Common Allergens: soy, wheat, sesame, peanuts
Gf option: rice noodles

New Orleans Red Beans and Rice
A bowl licking, fragrant, lightly spicy, fiber and minerals loaded meal with traditional smoky richness. Red beans onions, celery, peppers and vegan sausage simmered in broth with creole seasoning served over rice .
Per Serving (1/4 of dish): cal 380, fat 17.9g, sodium 680 mg, carbs 45.8g, fiber 10.6g, protein 10.8g
Common Allergens: soy, wheat 
Gf option: Gf sausage

Spring Pasta e Fagioli
Classic Italian - American soup lightened up with spring vegetables explodes with healthy flavor.Tomatoes,garlic, onions, carrots, peas, cannellini beans and pasta simmered in vegetable broth is the ultimate bowl of comfort food.
Per serving (1/4 of dish): cal 375, fat 13,5g, sodium 481mg, carbs 43g, fiber 10.7g, protein19.5g
Common Allergens: wheat
GF Option: GF pasta 

Loaded Nachos Burger
Earthy, robust, smoky black bean burgers, topped with cashew nacho cheese, guacamole, and jalapenos served on pretzel bun explodes with Tex-Mex flavor .
Per Serving(1/4 of dish): cal 664, fat 6.9g, sodium 800mg, carbs 86.8g, fiber 24.3g, protein 38.8g,
Common Allergens: wheat, cashews
Gf option: Schar buns

Menu for the week of April the 14th

Vegetable Frittata
Simple melting pot of deliciousness with complex flavors, makes a great brunch dish. Broccoli, peppers, onions, sun dried tomatoes, and greens baked with spices and chickpeas flour into a delicious crustless quiche.
Per Serving (1/4 of dish): cal 398, fat 9g, sodium 470 mg, carbs 30g, fiber 4g, protein 7g, 
Common Allergens: cashews

Provencal Soupe au Pistou
Classic French soup loaded with seasonal vegetables explodes with healthy flavor. Potatoes, celery, onions, brussel sprouts, carrots, herbs, navy beans simmered in vegetable broth topped with dollop of basil pesto is the ultimate bowl of comfort food.
Per serving (1/4 of dish): cal 375, fat 13,5g, carbs 43g, fiber 10.7g, protein19.5g
No Common Allergens

Smoky Mac' n' Cheese
Rich, creamy, velvety, smoke "gouda" cheese sauce tossed with tender pasta topped with panko bread crumbs, baked till golden.
Per serving (1/4 of dish): cal 629, fat 28.1g,sodium 762mg, carbs 77.2g, fiber 11.2g, protein 23.8g
Common Allergens: soy, wheat, cashews, almonds
Gf Option: GF pasta, GF bread crumbs

Lentil Meatloaf with Tomato Gravy
This comforting savory lentil loaf, packed with rich hearty flavors  come with a hidden nutritional powerhouse of lots of veggies and lentils, served with tomato gravy makes a fabulous plant-based family-friendly version of the classic recipe.
Per serving(1/4 of dish): cal 357, fat 7.1g, sodium 1100 mg carbs 45.7g, fiber 28g, protein 30g
Common Allergens: soy, wheat
Gf option: GF loaf with gravy

Spinach Chickpeas Pies
Decadent, flaky, crunchy pastry filled with creamy chickpeas, healing spices and  antioxidants, nutrients loaded spinach, baked golden  transforms the meal into a memorable feast.
Per serving(1/4 of dish): cal 370, fat 19g, sodium 450 mg, carbs 32g, fiber 3g, protein 7g
Common Allergens: wheat, cashews
Gf option: Gf tortilla wraps

Menu for the week of April the 7th

Buffalo Tempeh Bowl
Hearty bowlful of brown rice, corn, and kale topped with zesty buffalo marinated tempeh, drizzled with house tahini ranch dressing.
Per Serving (1/4 of dish): cal 446, fat 20g, sodium 680mg, carbs 42g, fiber 7g, protein 20g
Common Allergens: sesame, wheat, soy
GF option:GF tempeh

Thai Pasta
Sweet and spicy a taste-tempting simple Asian inspired dish of tender pasta,  peppers, carrots and peas tossed with curry infused coconut sauce is a delicious and easy one pot dinner. Serve hot or cold.
Per serving (1/4 of dish): cal 476, fat 15g, sodium 617 mg, carbs 68g, fiber 5g, protein 12g
Common Allergens: wheat, peanuts, coconut
Gf option: Gf pasta

Curried Chickpeas Salad Sandwich
Tangy, creamy, healthy and completely delicious. Mashed garbanzo beans with celery, currant, almonds mixed with hummus dressing and Indian curry inspired spices, served on whole wheat thins. 
Per serving(1/4 of dish): cal 484, fat 12.6g, sodium 400 mg, carbs 70.5g, fiber 20.6g, protein 22g
Common Allergens: wheat, soy, almonds, sesame
GF Option: GF tortilla

Vegetable Paella
Healthy, hearty, beautiful rice dish from the east coast of Spain loaded with fiber and protein. Rice, peppers, green beans, onion, garlic, artichokes. tomatoes and  peas simmered in vegetable broth makes simple colorful delicious meal.
Per serving (1/4 of dish): cal 437, fat 6.9g, sodium 560 mg, carbs 90.6g, fiber 13g, protein 13g
No Common Allergens

Vegetable Chickpeas Pot Pies
A hearty, rich, delicious plant based pie. Meaty chickpeas simmered with carrots, celery, and green peas in savory broth with thyme, covered with flaky crust, then baked golden creates filling flavorful meal. 
Per serving (1/4 of dish): cal 486, fat 26g, sodium 804 mg, carbs 48.6g, fiber 7g, protein 11g
Common Allergens: wheat, cashews
Gf option: sweet potato mash

Menu for the week of March the 31st

Artichoke Burgers
Healthy, delicious, class of their own. Rich, tender artichoke hearts, Dijon mustard and brown rice burger served in pretzel bun is bursting with flavors.
Per serving (1/4 of dish): cal 528, fat 6.6g, sodium 717 mg, carbs 102.8g, fiber 17.9g, protein 23.5g
Common Allergens: soy, wheat
Gf option: Gf buns

Plantain - Black Bean Cuban Bowl
Simple, spicy - sweet, super flavorful bowl. Smoky black beans served on a bed of warm rice, topped with spicy sweet plantains and refreshing, tangy mango salsa.
Per serving(1/4 of dish): cal 624, fat 9.3g, sodium 880 mg,carbs 134.2g, fiber 21.3g, protein 30.6g
No Common Allergens

Tucson Tempeh Pasta 
Rich, flavorful, punch of protein one pot wonder.Tender pasta, tempeh, garlic, onions, carrots, tomatoes, and peppers cooked with veggie broth and Southwestern spices makes easy delicious fun dinner.
Per serving (1/4 of dish): cal 465, fat 3g, sodium 487 mg. carbs 84.6g, fiber 9g, protein 17.7g
Common Allergens: wheat, soy
Gf option: Gf tempeh, GF pasta

Broccoli Quinoa Burrito
Zesty, hearty burrito stuffed with protein loaded quinoa, broccoli, red beans, and velvety vegan cream sauce, all tucked in whole wheat flax flour tortilla, served with salsa.
Per serving(1/4 of dish): cal 357, fat 15.1g,sodium 599 mg, carbs 45.7g, fiber 8.9g, protein 15.1g
Common Allergens: wheat, almonds, cashews
Gf option: GF tortilla

Tequila Sunrise Chili Bowl
Smoky, spicy, nutrient rich chili with flavor boost of tequila and fresh zest of orange. Meaty beans,onions, garlic, peppers and Southwestern spices simmered in tomato broth with tequila and splash of orange juice makes a bowl of comforting goodness! 
Per serving(1/4 of dish): cal 352, fat 6g, sodium 816 mg, carbs 47g, fiber 13g, protein 18g
Common Allergens: tequila 

Menu for the week of March the 24th

Chick-Un and Dumplings Stew 
A Hearty Vegetable Stew full of white beans, carrots, celery and potatoes in a rich savory thyme-rosemary sauce, cooked with plump dumplings makes scrumptious comfort dinner.
Per serving (1/4 of dish): cal 486, fat 16g,sodium 529 mg, carbs 40.6g, fiber 7g, protein 11g
Common Allergens: wheat, coconut
Gf option: Gf flour

Thai Pizza
Hearty exotic pizza is offering well rounded new flavors. Sweet and spicy peanut sauce topped with chickpeas, peppers, pineapple and peanuts, baked golden is a vegan version of popular Thai chicken pizza.
Per Serving (1/4 of dish): cal 538, fat 28.5g, carbs 55.1g, fiber 13.1g, protein 22.3g
Common Allergens: wheat, peanuts, soy,almonds
Gf option: GF pizza crust

Mushroom Stroganoff
Rich, silky and creamy, you'd never guess it's dairy-free. Juicy mushrooms, creamy tomato sauce tossed with tender pasta is sure to be a crowd-pleaser.
Per serving(1/4 of dish): cal 421, fat 13g,sodium 550 mg, carbs 58g, fiber 4g, protein 15g
Common Allergens: cashews, whea, soy
GF option: Gf pasta 

Curried Broccoli Dal 
Light, energizing,warming dish with lots of green broccoli power.Split red lentils, broccoli, onions and Indian spices simmered vegetable broth with splash of coconut, served over  basmati rice.
Per serving (1/4 of dish): cal 435, fat 21g,sodium 516 mg, carbs 58g, fiber 7g, protein 15g
Common Allergens:  coconut

Skillet Enchiladas 
Easy delicious, one pot, crowd-pleaser dinner. Black beans, potatoes, corn, and kale, sauteed with Mexican spices, tomato enchilada sauce and corn tortillas,comes together in 20 minutes.
Per Serving(1/4 of dish): cal 477, fat 11g, sodium 551 mg. carbs 71g, fiber 13g, protein 11g
No Common Allergens

Menu for the week of March the 17th

Irish Stew Pot Pies
A hearty, rich, delicious plant based pot pie version of beef Irish Stew. Earthy mushrooms, meaty kidney beans, simmered with carrots and celery in savory tomato broth with thyme and rosemary, covered with flaky pie crust, then baked golden creates filling, homey, flavorful meal. 
Per serving (1/4 of dish): cal 486, fat 26g, sodium 804 mg, carbs 48.6g, fiber 7g, protein 11g
Common Allergens: wheat, 
Gf option: sweet potato mash

Orzo with Tempeh Corn Beef
Delicious, satisfying, simple hearty pasta dish. Orzo pasta, sun dried tomatoes, and spinach tossed in garlic broth sauce, topped with corn beef marinated tempeh  crumbles makes quick healthy dinner.
Per serving (1/4 of dish): cal 386, fat 16g,sodium 920 mg, carbs 40.6g, fiber 7g, protein 18g
Common Allergens: wheat, soy
Gf option: Gf tempeh, Gf pasta

Loaded  Baked Potato Soup
Healthy, nourishing, creamy, thick, rich satisfying soup is everything you need for chilli March evenings . Potatoes, kale, carrots in  nutty, sharp, tangy, cheddary cashew base, topped with facon bits leads to a big comforting bowl of soup.
Per serving (1/4 of dish): cal 305, fat 4.9g, sodium 550 mg, carbs 50.6g, fiber 17g, protein 15g
Common Allergens: cashews, soy 

Lentil Cabbage Stew
Delicious, warming, healthy and filling cabbage stew full of great flavors and nutrition.Protein loaded lentils, cabbage, onions, garlic, brown rice  simmered in tomato sauce with flavorful spice mix.
Per Serving(1/4 of dish): cal 385, fat 2.9g, sodium 871 mg, carbs 79.8g, fiber 18.9g, protein 20.4g
No Common Allergens

Hash Brown Casserole
Hearty, rich, cheesy dish of hash browns potatoes, carrots, chickpeas, kale, baked in vegan cheese sauce till golden, drizzled with roasted peppers tomato sauce turns to instant comfort Southern style dish.
Per serving( 1/4 of dish): cal 230, fat 11.2g,sodium 628 mg. carbs 38.4g, fiber 8.1g, protein 13.6g
Common Allergens: soy, cashews, almonds

Brunch Menu for the month of February

Tropical Strawberry Smoothie
Smooth, delicious , creamy and ready in minutes.
Per serving (1/2 of dish): cal 230, fat 5g,sodium 100 mg, carbs 46g, fiber 2g, protein 7g
Common Allergens: coconut

Pumpkin Pancakes
Fluffy, delicious, easy filling indulgent pancakes, ideal for sweet fall breakfast, served with healing comforting cinnamon sugar.
Per serving (1/2 of dish): cal 208, fat 8g,sodium 356 mg, carbs 30g, fiber 2g, protein 4g
Common Allergens: coconut, wheat, soy
Gf option: Gf flour

Chai Cinnamon Rolls
Simple, perfectly sweet, fluffy, vegan cinnamon rolls with hint of chai spices come together in 1 hour are for perfect weekend breakfast or brunch!
Per serving (1 roll): cal 322, fat 8g,sodium 266 mg, carbs 50g, fiber 7g, protein 7g
Common Allergens: wheat, coconut,
Gf option: Cinnamon Chai Swirl Cake -allergens: almonds, coconut

Breakfast Pizza
Hearty, rich in flavor, fun breakfast pizza. Golden crispy tater tots crust, topped with sweet tomato sauce, vegan sausage, vegan bacon, veggies and drizzled with house vegan cheese sauce turns to instant comfort brunch delight.
Per serving( 1/4 of dish): cal 230, fat 11.2g,sodium 628 mg. carbs 38.4g, fiber 8.1g, protein 13.6g
Common Allergens: soy, cashews, almonds, wheat
Gf option: Gf sausage

Southwestern Tacos
Simple, mildly spicy tacos are delicious, flavorful and filling! Scrambled tofu topped with black bean, corn salsa, tucked in corn tortilla is healthy, savory brunch treat.
Per serving(1/4 of dish): cal 433, fat 9g, sodium 541 mg, carbs 54g, fiber 14g, protein 18g
Common Allergens: soy

Menu for the week of March the 10th

African Peanut Stew
A hearty, lightly spicy, earthy, delicious, protein loaded and all time favorite peanut African Stew. Sweet potatoes, carrots, celery and green peas simmered in tomato peanut-butter sauce,with splash of coconut milk, served over basmati rice.
Per Serving (1/4 of dish): cal 380, fat 17.9g, sodium 680 mg, carbs 45.8g, fiber 10.6g, protein 10.8g, 

Lentil Picadillo Tacos
Flavorful, delicious Latin American inspired dish. Protein loaded lentils simmered with  juicy tomatoes, bell peppers, sweet raisins, pimento-stuffed green olives and spices served tucked in soft or crispy corn tortilla.
Per serving (1/4 of dish): cal 530, fat 5.6g, sodium 405 mg, carbs 90.6g, fiber 24.3g, protein 23.4g
No Common Allergens: 

Pad Thai
Iconic dish from Thailand, perfect balance of sweet, sour, and spice. Stir-fried broccoli, peppers, carrots, edamame, and peanuts with Asian noodles and amazing Pad Thai sauce.
Per serving (1/4 of dish): cal 354, fat 8.5g, carbs 60.1g, fiber 7.7g, protein 18.2g
Common Allergens: soy, wheat, peanuts
GF Option: rice noodles, GF sauce 

Chickpeas and Noodle Soup
Brothy, steamy, and satisfying comfort soup of succulent chickpeas, chewy noodles, slowly simmered in vegetable broth with carrots and celery, rosemary and thyme.
Per serving(1/4 of dish): cal 396, fat 6.3g, sodium 681 mg, carbs 65g, fiber 15.9g, protein 21.3g
Common Allergens: soy, wheat
Gf Option: GF noodles

Polynesian Tempeh Bowl
 A super flavorful and seriously satisfying vegan bowl. Protein loaded nutty tempeh marinated in sweet and spicy soy pineapple sauce, served over bowlful of coconut rice with caramelized spiced pineapple.
Per Serving (1/4 of dish): cal 446, fat 20g, sodium 680mg, carbs 42g, fiber 7g, protein 20g
Common Allergens: sesame, wheat, soy, coconut
GF option:GF tempeh

Menu for the week of March the 3rd

Hoppin John Bowl
Nutrition loaded New Orleans' inspired "lucky" dish of black-eyed peas, onion, celery and kale greens served on bowlful of brown rice,topped with zesty, nutty, savory red hot tahini dressing.
Per Serving (1/4 of dish): cal 346, fat 9.7g, sodium 680 mg, carbs 63g, fiber 9g, protein 10g
Common Allergens: sesame

Jackfruit Jambalaya
Rich Louisiana one pot meal loaded with veggies and rice.Holly trinity of Cajun cooking; celery, onion, and green bell peppers simmered in smoky tomato sauce with chickpeas, brown rice, meaty jackfruit and Creole seasoning create jambalaya with lots of bold flavor .
Per serving (1/4 of dish): cal 522, fat 9.9g, sodium 505 mg. carbs 80.6g, fiber 13.7g, protein 30.7g
Common Allergens:soy

Coconut Corn Chowder
Healthy, nourishing, creamy, thick, satisfying soup loaded with fiber and protein. Potatoes, onions, celery, carrots, red lentils, and corn simmered in vegetable broth with splash of coconut cream lead to big comforting bowl of soup.Serve warm or chilled.
Per serving (1/4 of dish): cal 305, fat 4.9g, sodium 550 mg, carbs 50.6g, fiber 17g, protein 15g
Common Allergens: coconut

White Bean Quinoa Gumbo
Flavorful, healthy, rich gumbo without the oily roux is a wholesome twist of traditional Louisiana stew. Carrots, onions, garlic, red and white beans, okra, quinoa and Cajun seasonings simmered in tomato broth makes delicious, simple, warming dinner.
Per serving(1/4 of dish): cal 352, fat 5g, carbs 67g, fiber 13g, protein 16g
No Common Allergens

Jerk Tempeh Pizza  
Hearty exotic spice and flavor filled pizza is offering perfect balance of sweet, tangy and spicy. Nutty, protein loaded tempeh tossed  with sweet and spicy jerk sauce, topped with  peppers,sweet pineapple and cashew cheese on crispy, baked golden pizza crust is quick and easy dinner.
Per Serving (1/4 of dish): cal 538, fat 28.5g, carbs 55.1g, fiber 13.1g, protein 22.3g
Common Allergens: wheat, soy, cashews
Gf option: GF pizza crust, GF tempeh

Menu for week of February the 24th

Swedish Meatballs over Mashed Cauliflower
Delicious, meaty tempeh meatballs in decadent savory silky gravy served over mashed cauliflower makes comforting, cozy, healthy dinner.  
Per serving (1/4 of dish): cal 480, fat 25g, sodium 850g, carbs 54g, fiber 9g, protein 15g
Common Allergens: wheat, coconut, soy
Gf option: GF Meatballs

Hot and Sour Ramen
Savory, Asian restaurant staple inspired soup. Vegetable simmered in tangy ginger infused broth with little spice served over ramen noodles is simple, delicious, flavorful must have weeknight dinner .
Per serving (1/4 of dish): cal 487, fat 8.9g, sodium 656 mg, carbs 46g, fiber 5g, protein 9g
Common Allergens: soy, wheat, sesame, coconut
Gf option: rice noodles

Gnocchi Cacciatore
Mediterranean-inspired rustic, comforting dish. Fluffy potato gnocchi simmered in an aromatic tomato sauce with mushrooms, carrots, herbs, olives and capers result convenient and flavorful one pot meal.
Per serving (1/4 of dish): cal 629, fat 28.1g,sodium 762mg, carbs 77.2g, fiber 11.2g, protein 23.8g
Common Allergens: wheat
Gf Option: GF gnocchi

Butter Chickpeas Masala
Rich, savory, healthy, satisfying, warming stew. Protein rich chickpeas simmered in fragrant buttery sauce with healing, aromatic Indian spices served over hot basmati rice .
Per serving (1/4 of dish): cal 450, fat 20g, sodium 950 mg, carbs 51g, fiber 8g, protein 9g
Common Allergens: cashews

Quinoa Sloppy Joes Tacos
This rich, sweet-spicy, smoky tacos will leave you wanting more. Protein loaded quinoa, onions, peppers are simmered perfectly sweet tomato based sauce, tucked in flour tortilla topped with mango and drizzled with creamy jalapeño aioli   makes flavorful, spicy, messy, and delicious healthy dinner. 
Per serving(1/4 of dish): cal 368, fat 10g, sodium 614 mg, carbs 55g, fiber 7g, protein 12g
Common Allergens: wheat, coconut,soy, cashews
Option: corn tortilla 

Menu for week of February the 17th

Thai Peanut Burgers
Healthy, delicious, class of their own. Rich, exotic flavor of peanut butter,ginger,garlic, chili and brown rice burger served with sweet chili sauce is bursting with flavors.
Per serving (1/4 of dish): cal 330, fat 9g, carbs 57g, fiber 11g, protein 14g
Common Allergens: peanuts,soy, wheat 
Gf option: GF buns

Mac' n' Cheese
Tender pasta with creamy, comforting, cheesy, velvety sauce topped with panko bread crumbs, baked till golden.
Per serving (1/4 of dish): cal 629, fat 28.1g,sodium 762mg, carbs 77.2g, fiber 11.2g, protein 23.8g
Common Allergens: soy, wheat, cashews, almonds
Gf Option: GF pasta, GF bread crumbs

Cauliflower Gnocchi
Simple, yet tasty dish of gnocchi, cauliflower, kale and sun-dried tomatoes sauteed in garlic- herb Earth Balance butter, topped with almonds.
Per serving (1/4 of dish): cal 340, fat 13.1g, sodium 517, mg carbs 40.7g, fiber 5.7g, protein 18g
Common Allergens: wheat, soy, almonds
Gf option: Gf gnocchi

Butternut Squash Chili with Peanuts
A hearty, lightly spicy, fragrant, earthy, protein loaded chili. Sweet potatoes, carrots, butternut squash and quinoa simmered in peanut-butter sauce,with splash of coconut milk and African spices topped with chopped peanuts.
Per Serving (1/4 of dish): cal 380, fat 18g, sodium 680 mg, carbs 45g, fiber 10g, protein 13g, 
Common Allergens: peanuts, coconut

Malibu Quinoa Bowl with Crispy Tofu
Colorful, healthy flavor balanced bowl.Protein loaded nutty quinoa tossed with roasted beets and balsamic dressing, served with crispy panko crusted tofu is refreshing summer meal.
Per serving(1/4 dish): cal 356, fat 13.2g, sodium 335 mg carbs 37.1g, fiber 4.5g, protein 14.5g
Common Allergens: soy, wheat, coconut
Gf Option: GF soy, Gf breadcrumbs  

Menu for week of February the 10th

Chorizo Spaghetti Bolognese
Rich, smoky, earthy Italian dish with Latin twist full of bold flavors. Lentils simmered in tomato- wine sauce with warming chorizo, tossed with tender pasta, is comforting yet romantic dinner.  
Per serving (1/4 of dish): cal 363, fat 10.4g, carbs 54.2g, fiber 11.2g, protein12.5g
Common Allergens: wheat
Gf option: GF pasta

Vegetable Chickpeas Pot Pies
A hearty, rich, delicious plant based pie. Meaty chickpeas simmered with carrots, celery, and green peas in savory broth with thyme, covered with flaky crust, then baked golden creates filling flavorful meal. 
Per serving (1/4 of dish): cal 486, fat 26g, sodium 804 mg, carbs 48.6g, fiber 7g, protein 11g
Common Allergens: wheat, cashews
Gf option: sweet potato mash

Mushroom Risotto
Creamy, decadent, smooth, yet healthy and fortifying dish. Arborio rice, mixed mushrooms and peas makes simple, elegant meal.
Per Serving(1/4 of dish): cal 455, fat 10.4g, sodium 459 mg, carbs 70.9g, fiber 5.4, protein 17.3g
Common Allergens: cashews

Broccoli Cheese Soup 
Rich, savory, satisfying soup loaded with vegetables and cheesy goodness. Diced potatoes,broccoli, carrots, onions simmered in vegetable broth and cashew cream, topped with garlic croutons lead to big comforting bowl of soup.
Per serving (1/4 of dish): cal 308, fat 17g, sodium 550 mg, carbs 51g, fiber 8g, protein 9g
Common Allergens: coconut, cashews, wheat, soy
Gf option: roasted chickpeas 

Teriyaki Tofu Tacos
Simple, flavorful, fruity, sweet and tangy fusion tacos with hint of spice. Custardy tofu marinated in homemade teriyaki sauce, tucked in flour tortilla , topped with pineapple salsa makes quick and healthy dinner.
Per serving(1/4 of dish): cal 396, fat 6.3g, sodium 681 mg, carbs 65g, fiber 15.9g, protein 21.3g
Common Allergens: soy, wheat
Gf Option: GF soy products, corn tortillas

Menu for week of February the 3rd

Chick-Un and Dumplings Stew 
A Hearty Vegetable Stew full of white beans, carrots, celery and potatoes in a rich savory thyme-rosemary sauce, cooked with plump dumplings makes scrumptious comfort dinner.
Per serving (1/4 of dish): cal 486, fat 16g,sodium 529 mg, carbs 40.6g, fiber 7g, protein 11g
Common Allergens: wheat, coconut
Gf option: Gf flour

Southwestern Tater Casserole
Little comfort food and family pleaser. Tater Tots tossed in house vegan Nacho cheese, topped with smoky black beans,and baked to perfection, served with home made vegan sour cream sauce and chunky salsa.
Per serving(1/4 of dish): cal 603, fat 18.8g,sodium 628 mg, carbs 86.8g, fiber 18.5g, protein 29.9g
Common Allergens: wheat, cashews
Gf option: GF tater tots

 Massaman Fried Rice
Delicious stir-fry of nutty brown rice, cabbage, carrot, peas, tofu and peanuts with  mild curry soy sauce develops a rich flavorful exotic combination of heat and spice.
Per serving(1/4 of dish): cal 588, fat 28g, sodium 928 mg, carbs 63g, fiber 9g, protein 31g
Common Allergens: soy, sesame, wheat, peanuts
Gf Option: GF soy sauce

 Artichoke Crab Cakes over Triple Corn Grits
Southern inspired vibrant, nutrient-packed, savory flaky artichoke crab cakes served over creamy, flavor loaded triple corn grits, drizzled with sriracha aioli sauce  will make any busy week night delicious.
Per Serving(1/4 of dish): cal 488, fat 6.5g, carbs 93g, fiber 6.4g, protein 19g
Common Allergens: wheat, coconut
Gf option: gf cakes

Chickpeas and Noodle Soup
Brothy, steamy, and satisfying comfort soup of succulent chickpeas, chewy noodles, slowly simmered in vegetable broth with carrots and celery, rosemary and thyme.
Per serving(1/4 of dish): cal 396, fat 6.3g, sodium 681 mg, carbs 65g, fiber 15.9g, protein 21.3g
Common Allergens: soy, wheat
Gf Option: GF noodles 

Menu for week of January the 27th

Beet Burger
Roasted red beets, smoky black beans,brown rice and spices create deep, robust, savory flavored burger. Served on pretzel bun with slice of vegan cheese.
Per Serving(1/4 of dish): cal 664, fat 6.9g, sodium 800mg, carbs 86.8g, fiber 24.3g, protein 38.8g,
Common Allergens: wheat
Gf option: Schar buns

Golden Lentil Curry with Forbidden Rice
Colorful warmly spiced bowl of goodness with citrusy brightness. Carrots, onions, red lentils simmered in luxuriously rich gingery coconut milk curry sauce served over antioxidant loaded black rice.
Per Serving(1/4 of dish): cal 501, fat 21g, sodium 464 mg, carbs 63g, fiber 9, protein 16g
Common Allergens: coconut

Harvest Stew
Sweet, smoky, deliciously healthy, protein loaded stew of sweet potatoes, peppers, black beans, corn, quinoa and tomatoes brings wonderful fall flavors to the table.
Per serving (1/4 of dish): cal 433, fat 3g, sodium 526 mg. carbs 87.2g, fiber 12.2g, protein 15g
No Common Allergens

One Pot Greek Pasta  
Rich, flavorful, punch of protein one pot wonder.Tender pasta, garlic,olives, artichokes, tomatoes, chickpeas and capers cooked in veggie broth with Mediterranean spices makes easy delicious fun dinner.
Per serving (1/4 of dish): cal 333, fat 4.4g, sodium 773 mg, carbs 94.2g, fiber 21.2g, protein 17.5g
Common Allergens: wheat
Gf option: Gf pasta

Caribbean  Black Bean Taquitos
Simple, spicy - sweet, crispy, super flavorful meal. Smoky black beans,cauliflower and  corn tossed with Jamaican jerk spices, rolled in corn tortilla, baked golden served with creamy, zesty tahini dip.
Per serving(1/4 of dish): cal 315, fat 9.3g, sodium 641 mg, carbs 64.2g, fiber 11.3g, protein 13.6g
Common Allergens: sesame

Menu for week of January the 20th

African Peanut Stew
A hearty, lightly spicy, earthy, delicious, protein loaded and all time favorite peanut African Stew. Sweet potatoes, carrots, celery and green peas simmered in tomato peanut-butter sauce,with splash of coconut milk, served over basmati rice.
Per Serving (1/4 of dish): cal 380, fat 17.9g, sodium 680 mg, carbs 45.8g, fiber 10.6g, protein 10.8g, 

Southwestern Gnocchi
Simple comfort food weeknight dinner. Fluffy gnocchi, peppers, onions, corn, smokey black beans and Southwestern spices cooked in creamy tomato sauce is quick, tasty one pot dish.
Per serving(1/4 of dish): cal 521, fat 6g, sodium 896 mg, carbs 99g, fiber 16g, protein 20g
Common Allergens: wheat, coconut
Gf option: GF gnocchi

Oktoberfest Quinoa Bowl
Simple, delicious Oktoberfest inspired warming quinoa bowl full of Fall flavors.Nutty protein loaded quinoa sauteed with Brussels sprouts and spices, tossed in tangy mustered sauce served with roasted Tofurky sausage is the ultimate bowl of comfort food.
Per serving (1/4 of dish): cal 375, fat 12,5g, sodium 691 mg, carbs 47g, fiber 5g, protein 20g
Common Allergens: soy, wheat
Gf option: GF Sausage patties

Vegetable Paella
Healthy, hearty, beautiful rice dish from the east coast of Spain loaded with fiber and protein. Rice, peppers, green beans, onion, garlic, artichokes. tomatoes and  peas simmered in vegetable broth makes simple colorful delicious meal.
Per serving (1/4 of dish): cal 437, fat 6.9g, sodium 560 mg, carbs 90.6g, fiber 13g, protein 13g
No Common Allergens

Chorizo Tempeh Quesadillas
Healthy, sweet and savory, tasty quesadillas,flour tortillas filled with protein rich tempeh sauteed with bell peppers, potatoes, onions, corn and Mexican spices then  baked golden, served with house nacho cheese.
Per serving: cal 340, fat 14g, sodium 622mg, carbs 72g, fiber 12g, protein 13g
Common Allergens: wheat, cashews, soy
Gf option: GF tempeh,Gf tortilla 

Menu for Delivery Week of January the 13th

Curried Broccoli Dal 
Light, energizing,warming dish with lots of green broccoli power.Split red lentils, broccoli, onions and Indian spices simmered vegetable broth with splash of coconut, served over  basmati rice.
Per serving (1/4 of dish): cal 435, fat 21g,sodium 516 mg, carbs 58g, fiber 7g, protein 15g
Common Allergens:  coconut

Red and White Bean Quinoa Gumbo
Flavorful, healthy, rich gumbo without the oily roux is a wholesome twist of traditional Louisiana stew. Carrots, onions, garlic, white and red beans, okra, quinoa and spices simmered in tomato broth makes delicious, simple, warming dinner.
Per serving(1/4 of dish): cal 352, fat 5g, carbs 67g, fiber 13g, protein 16g
No Common Allergens

Buffalo Tempeh Bowl
Hearty bowlful of brown rice, corn, and kale topped with zesty buffalo marinated tempeh, drizzled with house tahini ranch dressing.
Per Serving (1/4 of dish): cal 446, fat 20g, sodium 680mg, carbs 42g, fiber 7g, protein 20g
Common Allergens: sesame, wheat, soy
GF option:GF tempeh

Farmhouse Vegetable Soup  
Hearty, healthy vegetables loaded soup full of super savory flavor. Carrots, celery, potatoes, peas, cabbage and barley simmered in decadent vegetable broth  is the ultimate bowl of comfort food.
Per serving (1/4 of dish): cal 375, fat 13,5g, sodium 481mg, carbs 43g, fiber 10.7g, protein 19.5g
Common Allergens: wheat
GF option: red lentils

Lentil Protein Bowl
This incredibly delicious high protein vegetable bowl of chewy nutty farro, meaty lentils, bell peppers, kale, tomatoes tossed in rich, creamy, tangy tahini sauce, sprinkled with crunchy ancient grain mix .
Per serving(1/4 of dish): cal 427, fat 16.3g, carbs 50.5g, fiber 17.3g, protein 23.6g
Common Allergens: sesame, wheat
Gf option: brown rice

Menu for week of January the 6th

Detox Soup
Full flavored pot full of goodness. Immunity boosting vegetables; broccoli, carrots, ginger, garlic, mushrooms, kale simmered in vegetable broth with detoxifying turmeric, cinnamon and cumin keeps you on track of healthy eating.
Per serving (1/4 of dish): cal 127, fat 2g, sodium 402 mg, carbs 18g, fiber 4g, protein 10g
No Common Allergens

Stir Fried Garlic Tempeh with Forbidden Rice
Aromatic,nutrient-dense and flavourful dish of crispy tempeh, garlic, peppers stir fried in bold Asian flavoured sauce served over black rice.
Per serving(1/4 of dish): cal 581, fat 12.6g, sodium 1028 mg,carbs 98.5g, fiber 17.6g, protein 24g
Common Allergens: wheat, soy
GF Option: GF soy products

Thai Vegetable Soup
Asian inspired, flavorful spicy and tangy vegetable loaded soup. Corn, carrots, chickpeas, peppers, and tomatoes simmered in vegetable broth with exotic spices, and splash of coconut.
Per serving: cal 460, fat 12g, sodium 450 mg, carbs 78g, fiber 13g, protein 16g
Common Allergens: coconut

Hopping John Bowl
New Orleans' inspired "lucky" dish of black-eyed peas, onion, celery and kale greens served on bowlful of brown rice,topped with zesty, nutty, savory red hot tahini dressing.
Per Serving (1/4 of dish): cal 346, fat 9.7g, sodium 680 mg, carbs 63g, fiber 9g, protein 10g
Common Allergens: sesame

Broccoli Quinoa Burrito
Zesty, hearty burrito stuffed with protein loaded quinoa, broccoli, red beans, and velvety vegan cream sauce, all tucked in whole wheat flax flour tortilla, served with salsa.
Per serving(1/4 of dish): cal 357, fat 15.1g,sodium 599 mg, carbs 45.7g, fiber 8.9g, protein 15.1g
Common Allergens: wheat, almonds, cashews
Gf option: GF tortilla

Butternut Squash Chili with Peanuts
A hearty, lightly spicy, fragrant, earthy, protein loaded chili. Sweet potatoes, carrots, butternut squash and quinoa simmered in peanut-butter sauce,with splash of coconut milk and African spices topped with chopped peanuts.
Per Serving (1/4 of dish): cal 380, fat 18g, sodium 680 mg, carbs 45g, fiber 10g, protein 13g, 
Common Allergens: peanuts, coconut

Menu for week of December the 23rd

Artichoke Dip 
Indulgent, creamy, cheesy appetizer served hot straight from the oven with pita bred wedges makes a rich,satisfying start to Christmas feast.
Per serving (1/4 of dish): cal 435, fat 27g, sodium 502 mg, carbs 58g, fiber 7g, protein 10g
Common Allergens: cashews, wheat 
GF Option: Gf breadcrumbs, Gf crackers

Vegetable Chickpeas Pot Pies
A hearty, rich, delicious plant based pie. Meaty chickpeas simmered with carrots, celery, and green peas in savory broth with thyme, covered with flaky crust, then baked golden creates filling flavorful meal. 
Per serving (1/4 of dish): cal 486, fat 26g, sodium 804 mg, carbs 48.6g, fiber 7g, protein 11g
Common Allergens: wheat, cashews
Gf option: sweet potato mash

Golden Lentil Soup 
Joyful, rich and creamy soup loaded  with anti-inflammatory benefits. Lentils, carrots, celery, and tomatoes  simmered with healing spices and sunflower seeds cream make simple, warming, healthy, hearty dish .
Per Serving(1/4 of dish): cal 385, fat 10.9g, sodium 730 mg, carbs 50.8g, fiber 18.9g, protein 16.4g
No Common Allergens

Wild Rice Bourguignon
Festive veggie alternative to the traditional French beef stew! Meaty mushrooms simmered with carrots,onions, garlic in savory broth with tomatoes, thyme, and oregano, served over veggie patties, with wild rice pilaf.
Per serving (1/4 of a dish): cal 464 , fat 16g, sodium 1934 mg, carbs 65g, fiber 9g, protein 18.g
Common Allergens: wheat, soy
Gf Option: GF Patties

Kale Gnocchi Florentine
Simple, yet tasty dish of gnocchi, kale, tofurky sausage and tomatoes sauteed with herbs topped with walnuts.
Per serving (1/4 of dish): cal 340, fat 13.1g, carbs 40.7g, fiber 5.7g, protein18g
Common Allergens: wheat, soy, walnuts
Gf option: Gf gnocchi

Apple Strudel
Warm, soft central European classic.Flaky puff pastry filled with perfectly spiced fragrant apples and raisins baked golden is a wonderful finish to your Christmas meal.
Per serving(1/4 of dish): cal 222, fat 7g,sodium 212 mg, carbs 29g, fiber 1g, protein 3g
Common Allergens: wheat
Gf option: Pumpkin Pie

 

Menu for week of December the 16th

Chili Cheese Tater Tots Nachos
Crispy baked tater tots, topped with rich smoky bean chili, warm creamy house vegan nacho cheese, and jalapenos makes cozy, hearty, warming, filling crowd pleasing meal.
Per serving(1/4 of dish): cal 603, fat 18.8g, sodium 628 mg, carbs 86.8g, fiber 18.5g, protein 29.9g
Common Allergens: cashews

Thai Pizza
Hearty exotic pizza is offering well rounded new flavors. Sweet and spicy peanut sauce topped with chickpeas, peppers, pineapple and peanuts, baked golden is a vegan version of popular Thai chicken pizza.
Per Serving (1/4 of dish): cal 538, fat 28.5g, carbs 55.1g, fiber 13.1g, protein 22.3g
Common Allergens: wheat, peanuts, soy,almonds
Gf option: GF pizza crust

Harvest Stew
Sweet, smoky, deliciously healthy, protein loaded stew of sweet potatoes, peppers, black beans, corn, quinoa and tomatoes brings wonderful fall flavors to the table.
Per serving (1/4 of dish): cal 433, fat 3g, sodium 526 mg. carbs 87.2g, fiber 12.2g, protein 15g
No Common Allergens

Lentils Kung Pao
Meaty, earthy lentils stir-fried with peppers, onions, celery, and peanuts in divine sweet and spicy kung pao sauce, served over bowl of hot brown rice.
Per serving: cal 581, fat 12.6g, sodium 725 mg, carbs 98.5g, fiber 17.6g, protein 24g
Common Allergens: wheat, soy, peanuts, sesame
GF Option: GF soy sauce

Plantain - Black Bean Cuban Bowl
Simple, spicy - sweet, super flavorful bowl. Smoky black beans served on a bed of warm rice, topped with spicy sweet plantains and refreshing, tangy mango salsa.
Per serving(1/4 of dish): cal 624, fat 9.3g, carbs 134.2g, fiber 21.3g, protein 30.6g
No Common Allergens

Menu for week of December the 9th

Cincinnati Chili Mac
Tender pasta tossed with rich, alluring Cincinnati Mediterranean-spiced chili sauce of lentils,kidney beans and tomatoes makes satisfying comfort food
Per serving (1/4 of dish): cal 515, fat 4g, sodium 550 mg, carbs 108g, fiber 25g, protein 24g
Common Allergens: wheat
Gf Option: GF pasta

Tempeh Jambalaya
Holly trinity of Cajun cooking; celery, onion, and green bell peppers simmered in tomato sauce with red beans, quinoa, Creole spices and Tempeh, create rich flavorful jambalaya.
Per serving (1/4 of dish): cal 522, fat 9.9g, sodium 505 mg. carbs 80.6g, fiber 13.7g, protein 30.7g
Common Allergens: wheat, soy
Gf option: Gf tempeh

Rustic White Beans with Corn Bread
Hearty, savory, fragrant, southern stew with a depth of rich spices. White beans, carrots simmered in rich smoky tomato sauce with herbs, served with sweet corn bread is a southern flair perfection.
Per serving (1/4 of dish): cal 605, fat 18g, sodium 900mg, carbs 58g, fiber 13g, protein 24g
Common Allergens: soy, wheat, coconut
Gf option: GF cornbread

Chickpeas and Noodle Soup
Brothy, steamy, and satisfying comfort soup of succulent chickpeas, chewy noodles, slowly simmered in vegetable broth with carrots and celery, rosemary and thyme.
Per serving(1/4 of dish): cal 396, fat 6.3g, sodium 681 mg, carbs 65g, fiber 15.9g, protein 21.3g
Common Allergens: soy, wheat
Gf Option: GF noodles

African Peanut Stew
A hearty, lightly spicy, earthy, delicious, protein loaded and all time favorite peanut African Stew. Sweet potatoes, carrots, celery and green peas simmered in tomato peanut-butter sauce,with splash of coconut milk, served over basmati rice.
Per Serving (1/4 of dish): cal 380, fat 17.9g, sodium 680 mg, carbs 45.8g, fiber 10.6g, protein 10.8g, 
Common Allergens: peanuts, coconut

Menu for week of December the 2nd

Black Bean Enchiladas 
Mexican inspired, family friendly dinner of black beans, sweet potatoes, corn, peppers and Mexican spices rolled in corn tortillas, and baked to perfection in tomato enchilada sauce, drizzled with avocado cream.
Per Serving(1/4 of dish): cal 551, fat 11g, carbs 89g, fiber 31, protein 23g
No Common Allergens

Malibu Quinoa Bowl with Crispy Tofu
Colorful, healthy flavor balanced bowl.Protein loaded nutty quinoa tossed with roasted beets and balsamic dressing, served with crispy panko crusted tofu is refreshing summer meal.
Per serving(1/4 dish): cal 356, fat 13.2g, sodium 335 mg carbs 37.1g, fiber 4.5g, protein 14.5g
Common Allergens: soy, wheat, coconut
Gf Option: GF soy, Gf breadcrumbs

Unstuffed Cabbage Roll Stew
Delicious, warming, healthy and filling cabbage stew full of great flavors and nutrition.Protein loaded lentils, cabbage, onions, garlic, brown rice  simmered in tomato sauce with flavorful spice mix.
Per Serving(1/4 of dish): cal 385, fat 2.9g, sodium 871 mg, carbs 79.8g, fiber 18.9g, protein 20.4g
No Common Allergens

Cajun Vegetable Soup  
Hearty, healthy vegetables loaded soup full of southern flavor. Tomatoes, celery,peppers, carrots, kale,sweet potato and chickpeas simmered in decadent creamy  vegetable broth with Cajun spices is the ultimate bowl of comfort food.
Per serving (1/4 of dish): cal 375, fat 13,5g, sodium 481mg, carbs 43g, fiber 10.7g, protein 19.5g
Common Allergens: cashews

Fettuccine Alfredo
Rich, creamy, decadent Alfredo sauce tossed with tender fettuccine pasta makes comforting, simple yet luxurious dish.
Per serving (1/4 of dish): cal 629, fat 28.1g, carbs 77.2g, fiber 11.2g, protein 23.8g
Common Allergens: soy, wheat, cashews, almonds
Gf Option: GF pasta

Menu for Delivery Week of November the 25th

Sweet Potato Brussel Sprouts Chili
Healthy, hearty warming bowl of comfort. Sweet potatoes, earthy brussel sprouts, meaty beans simmered in rich smoky tomato sauce with southwestern spices is packed with flavor. 
Per Serving (1/4 of dish): cal 495, fat 11.2g, calories 793 mg, carbs 80.1g, fiber 16.5g, protein 22.3g
No Common Allergens:

Cheeseburger Pizza
Sweet savory pizza gives a new twist to two old favorites. Crispy pizza crust topped with sweet tomato sauce, tempeh "beef" crumbles drizzled with zesty cashew "cheese". Add your own pickles for fun family dinner.
Per Serving (1/4 of dish): cal 619, fat 15g, sodium 1500 mg, carbs 104g, fiber 28g, protein 25g
Common Allergens: cashews, wheat, soy
GF option: GF tempeh, Gf crust

No Tuna Casserole
This hearty casserole of garbanzo bean mock fish is the perfect comfort food on a cold winter night!. Tender pasta, tossed in zesty tomato sauce with faux tuna, topped with Daiya cheese, then bake golden is super filling and easy supper.
Per Serving(1/4 of dish): cal 501, fat 21g, sodium 964 mg, carbs 63g, fiber 9, protein 16g
Common Allergens: sesame, wheat
Gf option: Gf pasta

Coconut Ramen with Maple Miso Lentils
Savory vegetable loaded Asian inspired soup. Vegetable broth infused with curry and coconut milk, ramen noodles, broccoli, carrots, peppers served with maple miso lentils is delicious, flavorful must have weeknight dinner .
Per serving (1/4 of dish): cal 487, fat 8.9g, sodium 656 mg, carbs 46g, fiber 5g, protein 9g
Common Allergens: soy, wheat, sesame, coconut
Gf option: Gf noodles

Pineapple Fried Quinoa 
This South Asian inspired meal of quinoa, peppers, edamame, cashews, and pineapple with soy sauce, exotic spices and fresh herbs is bursting with flavor.
Per serving(1/4 dish): cal 509, fat 20g, sodium 1100 mg, carbs 67.1g, fiber 9.5g, protein 20.5g
Common Allergens: soy, cashews, wheat
Gf Option: GF soy sauce

Menu for Delivery Week of November the 18th

Mediterranean Cannellini Flat Bread
Simple flatbread with complex flavors. Creamy cannellini, artichokes, kalamata olives, sundried tomatoes on crispy golden baked crust with arugula pesto.
Per Serving (1/4 of dish): cal 598, fat 9g, sodium 370 mg, carbs 60g, fiber 7g, protein 13g, 
Common Allergens: wheat
GF option:GF flat bread

Pierogi-strone
Classic Italian soup with Steel City twist.Tomatoes, celery,onions, carrots, kale, navy beans and potato pierogies simmered in vegetable broth is the ultimate bowl of comfort food.
Per serving (1/4 of dish): cal 375, fat 13,5g, sodium 481mg, carbs 43g, fiber 10.7g, protein 19.5g
Common Allergens: wheat
GF Option: GF pasta 

Mac' n' Cheese
Tender pasta with creamy, comforting, cheesy, velvety sauce topped with panko bread crumbs, baked till golden.
Per serving (1/4 of dish): cal 629, fat 28.1g,sodium 762mg, carbs 77.2g, fiber 11.2g, protein 23.8g
Common Allergens: soy, wheat, cashews, almonds
Gf Option: GF pasta, GF bread crumbs

Lentil Meatloaf with Tomato Gravy
This comforting savory lentil loaf, packed with rich hearty flavours, come with a hidden nutritional powerhouse of lots of veggies and lentils, served with tomato gravy makes a fabulous plant-based family-friendly version of the classic recipe..
Per serving(1/4 of dish): cal 357, fat 7.1g, sodium 1100 mg carbs 45.7g, fiber 28g, protein 30g
Common Allergens: soy, wheat
Gf option: GF loaf with gravy

Green Bean Casserole
Decadent plant based version of holiday classic. Green beans, super creamy home made mushroom sauce baked with French fried onions is the perfect addition to your Thanksgiving table.
Per serving(1/4 of dish): cal 370, fat 19g, sodium 450 mg, carbs 32g, fiber 16g, protein 6g
Common Allergens: wheat, cashews
Gf option: Gf onions

Pumpkin Pie
Creamy, custardy, perfectly spiced pie is a wonderful finish to your Thanksgiving meal.
Per serving(1/4 of dish): cal 171, fat 5g,sodium 176 mg, carbs 39g, fiber 4g, protein 1g
Common Allergens: coconut

Menu for week of November the 11th

Harvest Farro Bowl with Apple Sage Sausage
This incredibly delicious high protein vegetable bowl of chewy nutty farro tossed in rich, creamy, lemony tahini sauce, served with meaty apple sage tempeh sausage patties and butternut squash medley.
Per serving(1/4 of dish): cal 389, fat 15g, sodium 860mg, carbs 54g, fiber 9g, protein 16g
Common Allergens: sesame, wheat
Gf option: quinoa, gf patties

Tortilla Soup
Simple, hearty from south of the border vegetable soup explodes with healthy flavor.Tomatoes, corn,onions, peppers, and beans simmered in vegetable broth with Southwestern spices, topped with tortilla chips is the ultimate bowl of comfort food.
Per serving (1/4 of dish): cal 375, fat 5,5g, sodium 981mg, carbs 53g, fiber 10.7g, protein 11.5g
No Common Allergens

Golden Lentil Curry with Forbidden Rice
Colorful warmly spiced bowl of goodness with citrusy brightness. Carrots, onions, red lentils simmered in luxuriously rich gingery coconut milk curry sauce served over antioxidant loaded black rice.
Per Serving(1/4 of dish): cal 501, fat 21g, sodium 464 mg, carbs 63g, fiber 9, protein 16g
Common Allergens: coconut

Chick-Un and Dumplings Stew 
A Hearty Vegetable Stew full of white beans, carrots, celery and potatoes in a rich savory thyme-rosemary sauce, cooked with plump dumplings makes scrumptious comfort dinner.
Per serving (1/4 of dish): cal 486, fat 16g,sodium 529 mg, carbs 40.6g, fiber 7g, protein 11g
Common Allergens: wheat, coconut
Gf option: Gf flour

BBQ Jackfruit White Bean Quesadillas
Healthy, sweet and savory, tasty quesadillas,flour tortillas filled with Jackfruit caramelized in BBQ spices, white beans, and corn, then  baked golden, served with house nacho cheese.
Per serving: cal 340, fat 14g, sodium 622mg, carbs 72g, fiber 12g, protein 13g
Common Allergens: wheat, cashews
Gf option: GF tortilla 

Menu for week of November the 4th

Vegetable Chickpeas Pot Pies
A hearty, rich, delicious plant based pie. Meaty chickpeas simmered with carrots, celery, and green peas in savory broth with thyme, covered with flaky crust, then baked golden creates filling flavorful meal. 
Per serving (1/4 of dish): cal 486, fat 26g, sodium 804 mg, carbs 48.6g, fiber 7g, protein 11g
Common Allergens: wheat, cashews
Gf option: sweet potato mash

Broccoli Cheese Soup 
Rich, savory, satisfying soup loaded with vegetables and cheesy goodness. Diced potatoes,broccoli, carrots, onions simmered in vegetable broth and cashew cream, topped with garlic croutons lead to big comforting bowl of soup.
Per serving (1/4 of dish): cal 308, fat 17g, sodium 550 mg, carbs 51g, fiber 8g, protein 9g
Common Allergens: coconut, cashews, wheat
Gf option: roasted chickpeas 

Vegetable Curried Rice Bowl
This healthy vegetable and brown rice curry dish is packed with flavor. Nutty brown rice cooked in tomato peanut sauce with warming healing Indian spices, tossed with broccoli, peppers, carrots and green peas, is simple aromatic refreshing meal.
Per serving(1/4 of dish): cal 373, fat 6g,sodium 552 mg, carbs 60g, fiber 10g, protein 10g
Common Allergens: peanuts

Sweet Potato Thai Chili
South of the border classic with Asian twist. Lentils, red kidney beans, sweet potatoes, and peppers simmered in tomato coconut sauce with exotic spices. Served over bed of hot brown rice.
Per Serving (1/4 of dish): cal 495, fat 11.2g, calories 793 mg, carbs 80.1g, fiber 16.5g, protein 22.3g
Common Allergens: coconut

Spaghetti Bolognese
Healthy, filling, simple and full of flavor recipe. Lentils and veggies simmered tomato-basil sauce, tossed with tender pasta, fast weeknight dinner the whole family will enjoy.  
Per serving (1/4 of dish): cal 363, fat 10.4g, carbs 54.2g, fiber 11.2g, protein12.5g
Common Allergens: wheat
Gf option: GF pasta

Menu for week of October the 28th

African Peanut Stew
A hearty, lightly spicy, earthy, delicious, protein loaded and all time favorite peanut African Stew. Sweet potatoes, carrots, celery and green peas simmered in tomato peanut-butter sauce,with splash of coconut milk, served over basmati rice.
Per Serving (1/4 of dish): cal 380, fat 17.9g, sodium 680 mg, carbs 45.8g, fiber 10.6g, protein 10.8g, 
Common Allergens: peanuts, coconut

Southwestern Gnocchi
Simple comfort food weeknight dinner. Fluffy gnocchi, peppers, onions, corn, smokey black beans and Southwestern spices cooked in creamy tomato sauce is quick, tasty one pot dish.
Per serving(1/4 of dish): cal 521, fat 6g, sodium 896 mg, carbs 99g, fiber 16g, protein 20g
Common Allergens: wheat, coconut
Gf option: GF gnocchi

Salisbury Steak 
Classic American comfort food favorites. Tender bean patties smothered in a rich onion and mushroom gravy, served with mash potatoes makes a filling family dinner loaded with flavor! 
Per serving (1/4 of a dish): cal 464 , fat 16g, sodium 1934 mg, carbs 65g, fiber 9g, protein 18.g
Common Allergens: wheat, soy, cashews, sesame
Gf Option: GF Patties

Oktoberfest Quinoa Bowl
Simple, delicious Oktoberfest inspired warming quinoa bowl full of Fall flavors.Nutty protein loaded quinoa sauteed with Brussels sprouts and spices, tossed in tangy mustered sauce served with roasted Tofurky sausage is the ultimate bowl of comfort food.
Per serving (1/4 of dish): cal 375, fat 12,5g, sodium 691 mg, carbs 47g, fiber 5g, protein 20g
Common Allergens: soy, wheat
Gf option: GF Sausage patties

Coney Island Chili Dog
Messy flavorful coney dog unofficial fun party food. Tofu soaked in savory smoky marinade, then  baked , topped with meaty vegan chili, warm creamy house vegan nacho cheese and jalapenos in a hot dog bun.
Per serving(1/4 of dish): cal 514, fat 17g, sodium 939 mg, carbs 69g, fiber 8g, protein 25g
Common Allergens: wheat, cashews, soy
GF Option: GF sauces, Gf buns

Menu for week of October the 21st

Pumpkin Chili
Healthy, rich, thick, satisfying bowl of goodness. Black beans,onions,carrots and peppers simmered in pumpkin-tomato sauce with fragrant spices makes hearty, cozy fall meal.
Per Serving (1/4 of dish): cal 310, fat 3g, carbs 60.1g, fiber 15.5g, protein 17g
No Common Allergens

Buffalo Tempeh Bowl
Hearty bowlful of brown rice, corn, and kale topped with zesty buffalo marinated tempeh, drizzled with house tahini ranch dressing.
Per Serving (1/4 of dish): cal 446, fat 20g, sodium 680mg, carbs 42g, fiber 7g, protein 20g
Common Allergens: sesame, wheat, soy
GF option:GF tempeh

Spanish Vegetable Couscous Skillet
Classic Spanish flavors meets Mediterranean. Simple, healthy, easy dish of couscous, white beans, olives, kale, and almonds simmered in tomato sauce with Spanish spices is ready in 20 min
Per serving (1/4 of a dish): cal 365 , fat 10.3g, sodium 534 mg, carbs 45g, fiber 8.1g, protein 18.3g
Common Allergens: wheat, almonds
Gf Option: quinoa

Butternut Squash Ramen Bowl
Savory, Asian inspired one pot goodness. Asian noodles, broccoli, carrots, peppers, simmered in sweet-savory butternut squash broth, topped with shiitake bacon is quick, delicious, exotic weeknight dinner .
Per serving (1/4 of dish): cal 487, fat 15g,sodium 687 mg, carbs 76g, fiber 5g, protein 17g
Common Allergens: soy, wheat, coconut
Gf option: Gf soy sauce

Cajun Sweet Potato Cakes over Triple Corn Grits
Southern staples-black eye peas,sweet potatoes, corn and grits. Earthy sweet potatoes, iron loaded black eye peas, cajun seasoning create vibrant,nutrient-packed, savory flavored cakes served over creamy, flavor loaded triple corn grits is a bowl full of southern comfort.
Per Serving(1/4 of dish): cal 488, fat 6.5g, carbs 93g, fiber 6.4g, protein 19g
Common Allergens: wheat, coconut
Gf option: gf cakes

Menu for week of October the 14th

Bacon Butternut Squash Pizza
Mouth- watering pizza of sweet winter squash roasted with thyme, tangy roasted garlic tomato pizza sauce, and smoky maple marinated tofu on crispy crust baked golden is full of Fall flavors.
Per Serving (1/4 of dish): cal 498, fat 10.8g, sodium 770 mg, carbs 78.9g, fiber 10.7, protein 27.6g, 
Common Allergens: wheat, soy
GF option:GF pizza crust

Hash Brown Casserole
Hearty, rich, cheesy dish of hash browns potatoes, carrots, chickpeas, kale, baked in vegan cheese sauce till golden, drizzled with roasted peppers tomato sauce turns to instant comfort Southern style dish.
Per serving( 1/4 of dish): cal 230, fat 11.2g,sodium 628 mg. carbs 38.4g, fiber 8.1g, protein 13.6g
Common Allergens: soy, cashews, almonds

Singapore Noodles
Flavorful Chinese-American dish of  stir-fried noodles and veggie medley of peppers, cabbage and carrots in perfect sweet and spicy curry infused sauce.
Per serving (1/4 of dish): cal 354, fat 8g, sodium 1300 mg, carbs 60.g, fiber 7g, protein 7g
Common Allergens: soy, wheat
GF Option: rice noodles, GF soy sauce

Sloppy Joes Wrap with Mango Salsa
This rich, sweet-savory, smoky wraps will leave you wanting more. Protein loaded lentils, onions, peppers are simmered perfectly sweet tomato based sauce wrapped in whole wheat tortilla with mango salsa and your favorite greens makes quick healthy dinner. 
Per serving(1/4 of dish): cal 468, fat 10.9g, sodium 614 mg, carbs 75.3g, fiber 23.4g, protein 22.9g
Common Allergens: wheat, soy
Option: GF tortilla 

Southern Corn Fritters Bowl 
Healthy flavorful bowl full of vegetables and southern seasoning.  Brown rice, peppers, beans, celery simmered in tomato sauce with southwestern spices, topped with sweet and savory corn fritters, drizzled with spicy ranch dressing.
Per serving(1/4 dish): cal 664, fat 5g, sodium 900 mg, carbs 135g, fiber 15g, protein 17g
Common Allergens: sesame

Menu for week of October the 7th

Lentil Meatloaf with Tomato Gravy
This comforting savory lentil loaf, packed with rich hearty flavours, come with a hidden nutritional powerhouse of lots of veggies and lentils, served with tomato gravy makes a fabulous plant-based family-friendly version of the classic recipe..
Per serving(1/4 of dish): cal 357, fat 7.1g, sodium 1100 mg carbs 45.7g, fiber 28g, protein 30g
Common Allergens: soy, wheat
Gf option: GF loaf with gravy

Mac' n' Cheese
Tender pasta with creamy, comforting, cheesy, velvety sauce topped with panko bread crumbs, baked till golden.
Per serving (1/4 of dish): cal 629, fat 28.1g, sodium 700mg, carbs 77.2g, fiber 11.2g, protein 23.8g
Common Allergens: soy, wheat, cashews, almonds
Gf Option: GF pasta, GF bread crumbs

Curried Broccoli Dal 
Light, energizing,warming dish with lots of green broccoli power.Split red lentils, broccoli, onions and Indian spices simmered vegetable broth with splash of coconut, served over  basmati rice.
Per serving (1/4 of dish): cal 435, fat 21g,sodium 516 mg, carbs 58g, fiber 7g, protein 15g
Common Allergens:  coconut

Korean Tofu Bowl
Enjoy sweet and savory fare of smoky, custardy blackened baked tofu, saucy sweet heat Gochujang stir fried brussel sprouts, served over bed of hot brown rice sprinkled with peanuts is a bowl full of flavor.
Per serving(1/4 of dish): cal 503, fat 20g,sodium 921mg, carbs 63g, fiber 7g, protein 22g
Common Allergens: soy, peanuts, wheat
Gf Option: GF soy sauce

Harvest Stew
Sweet, smoky, deliciously healthy, protein loaded stew of sweet potatoes, peppers, black beans, corn, quinoa and tomatoes brings wonderful fall flavors to the table.
Per serving (1/4 of dish): cal 433, fat 3g, sodium 526 mg. carbs 87.2g, fiber 12.2g, protein 15g
No Common Allergens

Menu for week of September the 30th

Beet Burger
Roasted red beets, smoky black beans,brown rice and spices create deep, robust, savory flavored burger. Served on pretzel bun with slice of vegan cheese.
Per Serving(1/4 of dish): cal 664, fat 6.9g, sodium 800mg, carbs 86.8g, fiber 24.3g, protein 38.8g,
Common Allergens: wheat
Gf option: Schar buns

Broccoli Quinoa Burrito
Zesty, hearty burrito stuffed with protein loaded quinoa, broccoli, red beans, and velvety vegan cream sauce, all tucked in flour tortilla, served with salsa.
Per serving(1/4 of dish): cal 357, fat 15.1g,sodium 599mg, carbs 45.7g, fiber 8.9g, protein 15.1g
Common Allergens: wheat, almonds, cashews
Gf option: GF tortilla

Red Lentil Curry
Healthy, simple, rich and hearty protein filled vegan lentil curry is absolutely amazing. Nutritious lentils simmered with onions in tomato sauce with anti-inflammatory spices and red curry, served over bowl of basmati rice.
Per serving: cal 407, fat 17g, sodium 562mg, carbs 49.3g, fiber 15.5g, protein 17.9g
No Common Allergens

General Tso's Chickpeas 
Garbanzo beans marinated in sweet soy sauce mixture, and then stir-fried with peppers,  and broccoli with general Tso's sauce for divine Asian inspired dish, served over bowl of hot brown rice.
Per serving(1/4 of dish): cal 581, fat 12.6g, sodium 980mg, carbs 98.5g, fiber 17.6g, protein 24g 
Common Allergens: wheat, soy, peanuts. sesame
Gf Option: GF sauce

Italian Orzo with Tempeh Sausage
Delicious, satisfying, simple hearty pasta dish. Orzo pasta, sun dried tomatoes, and spinach tossed in garlic broth sauce, topped with tempeh sausage crumbles makes quick healthy dinner.
Per serving (1/4 of dish): cal 386, fat 16g,sodium 920 mg, carbs 40.6g, fiber 7g, protein 18g
Common Allergens: wheat, soy
Gf option: Gf tempeh, Gf pasta

Menu for week of September the 23rd

Southwestern Tater Casserole
Little comfort food and family pleaser. Tater Tots tossed in house vegan Nacho cheese, topped with smoky black beans,and baked to perfection, served with home made vegan sour cream sauce and chunky salsa.
Per serving(1/4 of dish): cal 603, fat 18.8g,sodium 628 mg, carbs 86.8g, fiber 18.5g, protein 29.9g
Common Allergens: wheat, cashews
Gf option: GF tater tots

Creamy Fajita Pasta
Rich, super flavorful dish of tender pasta tossed with peppers, onions, chickpeas, fajita spices and creamy tomato sauce pleases every pasta lover.
Per serving (1/4 of dish): cal 433, fat 13g,sodium 780mg, carbs 56g, fiber 8g, protein 13g
Common Allergens: wheat, coconut
Gf option: Gf pasta

Greek Baked Lima Beans over Polenta
Extremely tasty, very nutritious and easy to make. Creamy beans baked in bubbly, tangy sweet tomato sauce with Mediterranean herbs served over creamy or crispy polenta.
Per serving(1/4 dish): cal 409, fat 13g, sodium 828 mg, carbs 57g, fiber 9.g, protein 11g
Common Allergens: soy

Stir Fried Garlic Tempeh with Forbidden Rice
Aromatic,nutrient-dense and flavourful dish of crispy tempeh, garlic, peppers stir fried in bold Asian flavoured sauce served over black rice.
Per serving(1/4 of dish): cal 581, fat 12.6g, sodium 1028 mg,carbs 98.5g, fiber 17.6g, protein 24g
Common Allergens: wheat, soy
GF Option: GF soy product

Chickpeas Eggplant Peanut Stew
A hearty, rich, earthy, delicious, protein-fiber loaded stew brimming with chickpeas, tomatoes, green beans and eggplant in delicious peanut sauce, served over brown rice.
Per Serving (1/4 of dish): cal 517, fat 10g, sodium 669 mg, carbs 97g, fiber 33g, protein 25g
Common Allergens: peanuts

Menu for week of September the 16th

Gnocchi Cacciatore
Mediterranean-inspired rustic, comforting dish. Fluffy potato gnocchi simmered in an aromatic tomato sauce with mushrooms, carrots, herbs, olives and capers result convenient and flavorful one pot meal
Per serving (1/4 of dish): cal 629, fat 28.1g,sodium 762mg, carbs 77.2g, fiber 11.2g, protein 23.8g
Common Allergens: wheat
Gf Option: GF gnocchi

Summer Noodle Soup
Asian inspired, flavorful spicy and tangy vegetable loaded soup. Corn, carrots, chickpeas, broccoli, and tomatoes simmered in vegetable broth with exotic spices, rice noodles and splash of coconut.
Per serving: cal 460, fat 12g, sodium 450 mg, carbs 78g, fiber 13g, protein 16g
Common Allergens: coconut

Sweet Potatoes Quesadillas
Healthy, sweet and savory, tasty quesadillas, wheat flour tortillas filled with sweet potatoes, black beans, smoky spices, and corn baked golden crisp, then served with cashews sour cream makes insanely delicious easy weeknight dinner.
Per serving: cal 355, fat 14g, sodium 622mg, carbs 52g, fiber 16g, protein 12g
Common Allergens: wheat, cashews
Gf option: GF tortilla 

Tikka Tempeh Pizza
Hearty exotic pizza is offering well rounded new flavors. Flatbread topped with creamy, tomato goodness of meaty curried tempeh, peppers, and onions is amazing fusion that entices your taste buds.
Per Serving (1/4 of dish): cal 538, fat 28.5g, carbs 55.1g, fiber 13.1g, protein 22.3g
Common Allergens: wheat, coconut, soy
Gf option: GF pizza crust

Pad Thai
Iconic dish from Thailand, perfect balance of sweet, sour, and spice. Stir-fried broccoli, peppers, carrots, edamame, and peanuts with Asian noodles and amazing Pad Thai sauce.
Per serving (1/4 of dish): cal 354, fat 8.5g, carbs 60.1g, fiber 7.7g, protein 18.2g
Common Allergens: soy, wheat, peanuts
GF Option: rice noodles, GF sauce 

Menu for week of September the 9th

Buffalo Tempeh Bowl
Hearty bowlful of brown rice, corn, and kale topped with zesty buffalo marinated tempeh, drizzled with house tahini ranch dressing.
Per Serving (1/4 of dish): cal 446, fat 20g, sodium 680mg, carbs 42g, fiber 7g, protein 20g
Common Allergens: sesame, wheat, soy
GF option:GF tempeh

Mushroom Stroganoff
Rich, silky and creamy, you'd never guess it's dairy-free. Juicy mushrooms, creamy tomato sauce tossed with tender pasta is sure to be a crowd-pleaser..
Per serving(1/4 of dish): cal 421, fat 13g,sodium 550 mg, carbs 58g, fiber 4g, protein 15g
Common Allergens: cashews, whea, soy
GF option: Gf pasta 

Cauliflower Chickpeas Tacos
Simple, mildly spicy tacos are delicious, flavorful and filling! Riced cauliflower, peppers and  chickpeas tossed with Caribbean spices, tucked toasty in corn tortilla are a quick healthy dinner .
Per serving(1/4 of dish): cal 433, fat 9g, sodium 641 mg, carbs 64g, fiber 22g, protein 13g
No Common Allergens

Curried Quinoa Veggie Bowl
This vibrant healthy vegetable quinoa bowl is a fantastic way to eat your daily dose of vegetables! Nutty, fluffy quinoa cooked with curry spices, garlic and ginger, topped with sauteed vegetables and creamy curried peanut butter dressing.
Per Serving(1/4 of dish): cal 455, fat 10g, sodium 459 mg, carbs 71g, fiber 5.4, protein 17g
Common Allergens: peanuts, soy

Southern Style Sloppy Joes 
This rich, sweet- savory, smoky sandwiches will leave you wanting more.Iron loaded black eye peas, quinoa, onions, carrots, peppers and kale are simmered perfectly sweet tomato based sauce with Cajun spices, served in whole wheat thins makes quick healthy dinner.
Per serving (1/4 of dish): cal 486, fat 16g,sodium 529 mg, carbs 40g, fiber 7g, protein 11g
Common Allergens: wheat
Gf option: Gf buns

Menu for week of September the 2nd