blueberry cream pie

ingredients:
3 cups fresh or frozen blueberries
1 unbaked pie shell1 cup sugar
1/3 cup all-purpose flour
1/8 tsp salt
2 eggs, beaten
1/2 cup sour cream

crumb topping:
1/2 cup sugar
1/2 cup all-purpose flour
1/4 cup better

instructions
1. place fresh blueberries in pastry shell.  if using frozen blueberries, set out on paper towels until partially thawed.  then add to pie shell; set aside.
2.  combine 1 cup sugar, 1/3 cup flour, and salt.  add eggs and sour cream, stirring until well blended.
3.  spoon over berries.
4.  combine remaining sugar and flour.  cut in butter with a pastry blender until mixture resembles coarse meal.  to do this easier, combine all the ingredients in a tupperware bowl with a tight fitting lid.  shake like crazy until the mixture is the required consistency.
5.  sprinkle the crumble evenly over the sour cream mixture.
6.  bake at 350 degrees F for 55-65 minutes or until lightly browned.  

panera copy black bean soup

ingredients:
1 onion, chopped
2-3 garlic cloves, minced
2 stalks celery, chopped small
1/2 bell pepper, chopped small
1 small carrot, diced small
1.5 tsp cumin
1 cup dry black beans, rinsed
3 cups vegetable broth
1 tsp salt (+ more to taste)
1/2 lemon juiced (2 tbsp)

instructions:
1. set instant pot to sautee on high.  fry the onions and garlic with a tbsp of olive oil or water (2-3 minutes).  add in the celery, red bell pepper, carrots, and cumin and cook for another 3 minutes.

2.  add in the dry black beans, vegetable broth, and salt.  give it one good mix.

3.  press cancel.  then set to manual on high for 30 minutes.  once the time is up, release the pressure manually.

4.  using a ladle with open holes, scoop out 1-1.5 cups of black beans.  add in the lemon juice and bland the rest of the soup using an immersion blender or in a blender. 

5.  pour the blended soup back into the instant pot and add in the reserved black beans  mix together, taste and add more salt or cumin to taste.  serve immediately.  garnish with cilantro, avocado, salsa and serve on its own or with some bread or rice.  

blueberry oatmeal breakfast bars

base layer:
1 ripe banana, mashed
1/4 cup brown rice syrup maple syrup
1 tbsp unsweetened applesauce
1 tbsp unsweetened applesauce
1 tbsp unrefined coconut oil (not melted)
1 1/2 tsp vanilla extract
2 cups rolled oats
1 tsp ground cinnamon
1/2 tsp sea salt

topping:
1/2 cup rolled oats
2 tbsp chia seeds
2 tbsp flax seeds
1/4 tsp ground cinnamon
2 tbsp maple syrup
2 tbsp fresh lemon juice
1 cup fresh blueberries
1/4 cup crushed almonds (or any kind nut)


1. preheat oven to 320 degrees F.  line a 9x9 in square pan with parchment paper and lightly grease with nonstick spray or coconut oil.

2.  in a mixing bowl, using a hand mixer, mix the banana, maple syrup, applesauce, coconut oil and vanilla extract until smooth. mix in the oats, cinnamon and salt until well combined.  mixture will be wet.  transfer the base layer into the square pan.  smooth it out with a spatula and press down evenly.  bake for 9-11 minutes. 

3.  in the same mixing bowl, combine all the ingredients for the topping layer until well combined.  remove the pan from oven.

4.  pour topping layer over and spread it out evenly,  pressing it down into the base layer with a spatula.  bake for an additional 15 minutes.  allow the bars to cool and set for 15-20 minutes before slicing the squares.  store in refrigerator. 

10 minute white bean parmesan spinach soup

1 tbsp olive oil
1 yellow onion diced
6-8 cloves garlic minced
6 cups vegetable broth (stock)
15 oz can diced tomatoes, drained
1 tsp sugar
1 tbsp italian dried herbs
1 tsp kosher salt
1/2 tsp black pepper
4  15 oz cans white beans (cannellini beans), drained and rinsed
4 cups baby spinach
3/4 cup fresh grated parmesan cheese (for serving)
3 tbsp chopped fresh flat-leaf parsley

instructions:
1.  in a large pot or saucepan, heat olive oil over medium high heat.  add onion and garlic; cook until onions are translucent and garlic is fragrant (about 2-3 minutes), while stirring occasionally.  add in the broth, tomatoes, sugar, italian herbs, salt and pepper.
2.  bring to a boil, reduce heat and simmer for 5 minutes to combine all of the flavours together.
3.  stir in the beans and spinach.  continue to simmer gently until the spinach has wilted, (about 2 minutes).
4.  take off heat.  stir through the parmesan cheese.  taste test, adjust salt and pepper if needed.

serve immediately.

ham salad filling

1 cup ground cooked ham
1/3 cup finely chopped celery
2 tbsp drained pickle relish
1/4 cup mayonniase
1/2 tsp prepared horseradish 

hawaiian haystack cream sauce - potato sauce

ingredients:
1 large onion - chopped
1 large garlic clove - diced
4 smaller/medium sized potatoes - peeled and chopped
2 cups vegetable (or chicken) broth - divided
1/2 cup water
1/3 c raw cashews (or almonds)
1 tsp himalayan salt
1/4 tsp coriander
1/4 tsp garlic powder
1/4 tsp onion powder

directions:
add onion, garlic, and 1/2 cup water to saute pan.  saute over medium-high heat until fragrant and starting to soften.  add potatoes and 1 cup veggie broth.  bring to a light boil, then reduce heat to medium-low, cover with tight fitting lid, and cook until potatoes are soft (about 15 minutes).  stir occasionally.  when potatoes are soft, transfer all contents to blender.  add the remaining cup of veggie broth.  add cashews, salt, coriander/garlic powder/onion powder to the blender.  blend on high until smooth and creamy.  pour sauce on top of brown rice and add desired toppings to make your haystack.

*if the liquid on your potatoes happens to dry up, just add a little extra vegetable broth.  

lentils and quinoa

ingredients:
2 tbsp olive oil
1 large shallot, chopped
1 cup carrots, chopped
2 cups mushrooms
2-3 garlic cloves, minced
1/2 tsp red pepper flakes
1 tsp dried oregano
1/2 tsp dried thyme
1/2 tsp dried rosemary
2 bay leaves
1 cup lentils
2 cups vegetable broth
2 1/2 cups water divided
1 tsp miso paste optional*
1/2 cup red quinoa or variety of choice, uncooked
4-5 cups fresh spinach
salt + pepper to taste
olive oil fresh herbs and grated cashews* to garnish

instructions:
heat the oil over medium heat in a large dutch oven or cast iron pot. 
add shallots and carrots and cook until the carrots have started to soften, about 3-4 minutes. 
add mushrooms and continue to cook until mushrooms are juicy and tender, another 5 minutes. 
add garlic, red pepper flakes and herbs.
stir around until the whole mixture becomes fragrant, about 1 minute.
pour in lentils, broth, 2 cups of water and miso (if using).
bring the mixture to a boil, recover and reduce to simmer for another 15 minutes. 
remove pot from heat, uncover and add spinach, gently stirring to combine.
taste and season with salt and pepper.

note:
the miso adds a great umami flavor, but you can just use sea salt if you don't have miso.  you can also totally use parmesan if you want.