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7

THU

8

FRI

9

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10

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11

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12

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6

CHIA & BERRY

OVERNIGHT OATS

3 min Super easy

5818 people are cooking this

95% would make again

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BREAKFAST

ROASTED RED PEPPER

HUMMUS WRAP

5 min Super easy

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LUNCH

PORTOBELLO “STEAKS”

WITH POTATOES & BROCCOLI

25 min Medium

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10 mins Super easy

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Orange & Kale Salad with Almonds

10 mins Easy

To keep your whole grain pasta interesting, you need to mix it up every now and then! This recipe features a creamy and protein-rich extra firm tofu ricotta and nutrient-packed kale to provide just the right fuel, while adding some variety to your whole grain pasta dishes. Extra firm tofu, made from soy, is known for its plant-based protein content while containing zero dietary cholesterol And superfood kale is off-the-charts in vitamins and goodness! Boring whole grain pasta need not apply!

1. Cook the whole grain pasta according to the directions on the box.

2. Produce Prep: Rinse the kale and chop it into tiny bite-sized pieces. Peel the garlic.

3. Blend the sunflower seeds, dried basil, garlic, nutritional yeast, olive oil, and water in a high-powered blender or food processor. (Feel free to omit the oil for an oil-free version).

4. In a bowl, mash the extra firm tofu with a fork. Pour the sunflower seed seasoning mixture over the extra firm tofu and stir to combine. (Depending on the water content of the extra firm tofu, your 'ricotta' may require extra liquid. Add olive oil and/or unsweetened soy/nut/rice milk for extra flavor and liquid, and salt to taste.)

5. Add a little bit of water to a pot, pan or wok with a tight-fitting lid. Bring up to medium heat. Add kale and cover to cook for 2-3 minutes.

6. Add the 'ricotta' mixture to the pan (pour it over the kale in the pan or wok), and then cover. Reduce heat to low and heat until the ricotta is warm throughout (3-5 minutes).

7. Top the whole grain pasta with the kale and 'ricotta' mixture. Salt and pepper to taste. Enjoy!

KALE & 'RICOTTA' PASTA SALAD

INGREDIENTS DIRECTIONS

Makes 2 medium servings

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1 cup

1 bunch

2 cloves

1/4 cup

1 tsp

1/4 cup

1 tbsp

1/2 cup

1/2 block

1 tbsp

Optional

Pasta (whole-grain

or gluten-free)

Kale

Garlic

Sunflower seeds

Dried basil

Nutritional yeast

Olive oil

Water

Extra firm tofu

Unsweetened

soy/nut/rice milk

Salt & pepper

to taste

This Nicoyan interpretation of the Spanish staple is full of vegetables found in Costa Rican gardens. A one-cup serving is equal to two servings of vegetables.

1. Produce Prep- Peel and dice the tomatoes. Chop the peppers. Peel and dice the garlic. Thinly slice the scallions. Finely chop the cilantro and parsley (if using).

2. Place the tomatoes, bell peppers, scallions, tomato sauce, lime juice, garlic, salt, pepper, and cayenne in a large bowl. Stir until the tomato paste dissolves and everything is well blended.

3. Ladle half the mixture into a food processor fitted with the chopping blade or a large blender. Cover and process or blend until fairly smooth, less than 1 minute. Pour back into the bowl and stir well.

4. Cover and refrigerate for at least 2 hours or up to 2 days. Stir in additional tomato sauce if the soup becomes too thick. Ladle into bowls and garnish each with cilantro, parsley, and lime wedges.Heat beans and season with salt and pepper to taste. Serve on the side with toast and avocado (optional).

Tip: To peel tomatoes, drop them in boiling water until the skins crack, about 1 minute. Transfer to a bowl of ice water and cool to room temperature, then slip off the skins with your fingers. Or buy a serrated tomato peeler, available at many cookware stores and their online outlets.

COSTA RICAN GAZPACHO

INGREDIENTS DIRECTIONS

Makes 2 medium servings

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4

1

1 clove

2

1/4 cup

1/4 cup

1/2

2 pinches

1 can

2 slices

Optional

2 tbsps

to taste

1/2

Tomatoes

Yellow pepper

Garlic

Scallions

Cilantro

Tomato sauce

Lime

Cayenne pepper

No-salt canned pinto beans

Bread (whole-grain or

gluten-free)

Fresh parsley

Salt & pepper

Avocado

Eggplant is a customary topping for pizza in Sardinia, and wafer-thin pane carasau makes a healthy crust. If you can’t find this type of Sardinian flat bread, substitute a whole-grain English muffin for a quick lunch or breakfast for one. Just slice off a few extra pieces of eggplant when making one of the suggested blue zones eggplant recipes and save it to make this pizza for breakfast or lunch the next day.

1. Preheat the oven to 400˚F/200˚C.

2. Rinse the eggplant. Slice it into thin circles.

3. Warm the oil in a small skillet set over medium heat. Add the eggplant and cook, turning once, until soft, about 4 minutes.

4. Saute bread crumbs over medium heat with a couple teaspoons of olive oil and some salt and pepper. Heat for 2-3 minutes until the crumbs are coated and seasoned.

5. Put the pane carasau or english muffin with the cut side up on a baking sheet. Top each half with the eggplant slices, 1½ tablespoons of the tomato sauce per english muffin half, 1 tablespoon of the seasoned breadcrumbs, and a pinch of dried oregano. Sprinkle with non-dairy cheese, if using.

6. Bake until hot and bubbling, about 5 minutes. Cool a minute or two before enjoying.

SARDINIAN-STYLE PIZZA WITH EGGPLANT

INGREDIENTS DIRECTIONS

Makes 2 medium servings

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1

1/4 cup

1 tbsp + 1 tsp

2

1/3 cup + 2 tsps

1/2 tsp

Optional

2 tbsps

Eggplant

Whole-grain bread crumbs

Olive oil

Whole wheat english muffins

Tomato sauce

Dried oregano

Daiya mozzarella style shreds

We developed this smoothie while working on our first Blue Zones Project in Albert, MN, where we instituted principles from the blue zones regions into an American city. We served it to 300 people during a breakfast one Fourth of July. It all disappeared! Enjoy with toast and peanut butter on the side for a full breakfast.

1. Place the blueberries, non-dairy milk, and cinnamon in a blender. Cover and blend until smooth and creamy.

2. Serve with a side of toast and peanut butter.

BLUE ZONES SMOOTHIE

INGREDIENTS DIRECTIONS

Makes 2 medium servings

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1 cup

1 cup

2 pinches

1/4 cup

2 slices

Frozen blueberries

Unsweetened almond milk

Cinnamon

Peanut butter

Bread (whole-grain or gluten-free)