The Emily Fast by emily-posey

THE EMILY FAST

Written + illustrated by Emily Catlin

INTRODUCTION To help her prepare for a time of prayer and fasting, my friend and formerroommate, Carlieann, asked me to send her a few of my favorite vegetarian recipes. She specified that she wanted â&#x20AC;&#x153;no meat and no sweets.â&#x20AC;? This happened at the end of last semester, just before my winter break began. Unlike most of the students in my program, I decided to stay in Sant Cugat for the entire break, which left me with ample time to compile recipes. So, as my ambitious mind dreamt one night, this request for a few simple recipes soon turned into an entire cookbook. As I quickly began this project the next day, I referenced many of my favorite cookbooks for recipes and other inspiration. Not only did I choose recipes to include, but I also began reflecting on my life and those who have helped me become who I am today. This includes me meeting my soon-to-be husband the last year of high school, moving 500 miles (then 5,000) away from home to study architecture, finding InterVarsity Christian Fellowship, becoming vegetarian, moving from Illinois to Indiana to Oklahoma to Kentucky (where I met Carlieann) and soon to Spain, and ultimately growing closer to God through all of it. When I first started college, I intended to study architecture for four years, get married, study architecture for two more years, then become a well-known architect somewhere in the United States. However, studying architecture has challenged my plans and revealed what matters most in my life. While some other architecture students fill their free moments with more chaos and less sleep, I have dedicated my free moments to cooking nutritious food, reading my Bible, drawing for fun, and resting each night. It was only when I shifted my focus away from my studies that I began to thrive in my studies. I found the time, community, joy, and hope to persevere through this seemingly-eternal four-year stage of my life. So, for this collection of recipes, I have included the most nutritious and delicious ones that have gotten me through college. I grew up eating well and enjoying vegetables, but it was not until I started reading cookbooks and cooking for myself that I understood the value of cooking with the best, most simple ingredients. As a vegetarian, I do not think eating certain meats or cheese on occasion is terrible. I do think, however, that whatever you put in your body should nourish the body that God gave you. We all eat three times a day, so why not nourish your body and enjoy it while doing so?

DEDICATED TO CARLIEANN ------ my super spunky roommate from Love Thy Neighborhood in Louisville, Kentucky, USA --------When you asked me for a few vegetarian recipes, I got excited. First because you wanted vegetarian recipes. Then I realized that I had never compiled my favorite recipes into a single place. After being so far from home for a few months, I realized how spread out my favorite recipes were in cookbooks across multiple continents. So. . . I got the wild idea to start my own cookbook as a Christmas present to you. I had several days of time, with no one to see and nowhere to be, so I decided that this would be the perfect time. God's showed me a lot this semester about myself and the world. . . one major thing is that this summer in Louisville was perfect preparation for me to be in Spain, where I could use my gifts of hospitality and creativity to serve others like Jesus. Thanks for pushing and pulling me so much this summer. I couldn't have asked for a better roommate. Enjoy your cookbook (even though it has several bean-y recipes). :)

These four images highlight my summer serving with Love Thy Neighborhood in Louisville, KY. From top to bottom. . . 1. The home where I met Carlieann 2. Scarlet Hope, the non-profit ministry I served with 3. An inspirational art project 4. Scarlet's Bakery, the place where God taught me peace and patience

TABLE of CONTENTS

BREAKFAST....... . . . . . . pg. 6-12 · Banana bread · Chia seed doughnuts · Savory oatmeal + lentil bowl · Overnight oats · Chia seed pudding · Banana waffles · Maribeth's pancakes MAIN DISHES....... . . . . . pg. 15-24 · Carrot hot dogs · Chickpea salad sandwiches · Falafel with tzatziki · Lentil-walnut loaf · Chickpea sloppy joes · Zucchini noodles · Veggie burger · Stuffed peppers · Quinoa chili · Quinoa bowl with hummus + vegetables

SOUPS.... . . . . . . . . . . pg. 27-30 · Lentil curry soup · Potato + leek soup · Portuguese kale soup · Tortilla soup SIDES + SUCH...... . . . . pg. 33-43 · Simple hummus · Strawberry-mango guacamole · Sweet potato casserole · Mashed potatoes + mushroom gravy · Quinoa salad · Eggplant "meatballs" · Kale chips · Roasted Brussels sprouts + sweet potatoes · Roasted broccoli · Sweet potato fries · Walnut parmesan DESSERT.. . . . . . . . . pg. 46-49 · My favorite smoothie · Bread pudding · Apple crumble · My mommy's chocolate chip cookies UNIT CONVERSIONS. . . . pg. 50

BREAKFAST Banana bread...... . . . . . . . . . . . 6 Chia seed doughnuts..... . . . . . . 7 Savory oatmeal + lentil bowl...... 8 Overnight oats..... . . . . . . . . . . 9 Chia seed pudding. . . . . . . . . 10 Banana waffles.... . . . . . . . . . 11 Maribeth's pancakes... . . . . . . 12

BANANA BREAD This particular recipe brings back many memories. I searched awhile for a good vegan banana bread recipe, and I finally found this one my junior year of college. Since then I've made it for many people - the 20 girls I lived with in Louisville, KY for a summer, my family In Oklahoma, and now my fellow architecture students in Spain. Who doesn't love a nice, warm, wholesome piece of banana bread?

Ingredients · 2 cups flour (I prefer spelt or 100% whole wheat) · 3/4 cup natural sugar · 3/4 teaspoon baking soda · 1/2 teaspoon salt · 1/2 cup walnuts, chopped (optional) · 3 ripe bananas, peeled · 6 Tablespoons vegetable oil · 1/3 cup vegan buttermilk or yogurt* · 1 Tablespoon lemon juice or apple cider vinegar · 2 teaspoons vanilla extract (optional) · 1/2 cup chocolate chips (optional)

* To make vegan buttermilk, simply use 1 teaspoon citric acid (such as apple cider vinegar or lemon juice) for every 1/3 cup of non-dairy milk (soy milk works especially well). Start with the teaspoon of vinegar, filling the rest of the measuring cup with the milk. Stir and let sit for a few minutes until the milk thickens in texture.

Instructions 1. Mix together the flour, sugar, baking soda, and salt. Fold in the walnuts, if using. 2. In a food processor (or small highspeed blender, such as NutriNinja or MagicBullet), pulse the bananas until mostly smooth, leaving a few chunks. Add the oil, buttermilk, lemon juice, and vanilla and pulse to combine. 3. Preheat the oven to 350 F (180 C). 4. Gently fold the wet ingredients into the flour mixture, stirring until just combined. Fold in chocolate chips, if using. 5. Transfer the batter to a prepared loaf pan and smooth the top. Bake until the top is firm and deep golden, about 50-60 minutes, rotating the pan halfway through. 6. Let the bread cool in the pan for 10 minutes, then remove from the pan to continue cooling on a rack. It is best to let cool for 30 minutes or so, but most of the time it's too hard to wait that long. . . feel free to dig in whenever, as long as you don't mind a pile of warm banana bread crumbles.

CHIA SEED DOUGHNUTS I stumbled upon this recipe several years ago and quickly came to love it. The texture seems odd at first, but they are surprisingly delicious! You can top them with a simple frosting, dip them in cinnamon or cocoa, or enjoy them straight out of the pan.

Ingredients · 3/4 cup oat flour (can simply be ground from oats at home) · 1/2 cup chia seeds · 1 1/2 teaspoons baking powder · 1/4 teaspoon sea salt · 1/4 teaspoon cinnamon · 1/3 cup liquid sweetener, such as maple syrup or agave nectar · 1/3 cup non-dairy milk · 1 teaspoon vanilla extract (optional) · Cinnamon-sugar, cocoa powder, melted chocolate, or something else for topping (optional)

Instructions 1. In a large bowl, combine the oat flour, chia seeds, baking powder, salt, and cinnamon. 2. Add the the maple syrup, milk, and vanilla and stir until combined. The batter will be very runny, but this is normal. 3. Preheat the oven to 330 F (150 C). 4. While the oven is preheating, spoon the batter into a prepared doughnut pan (or muffin pan, if that's what you have), filling each cavity to the top. 5. Bake the doughnuts for 22-26 minutes, until firm to the touch. A toothpick (or fork or knife) inserted into a doughnut should come out clean. 6. Cool the doughnuts in the pan for about 10 minutes, and then carefully invert the pan onto a cooling rack. The doughnuts should pop right out - if they don't, let them cool a bit more and gently run a butter knife along the edges of the wells to loosen them. Cool the doughnuts completely on the rack. 7. Brush with a little coconut oil and sprinkle with cinnamon-sugar or cocoa powder, or drizzle melted chocolate on top, if desired.

SAVORY OATMEAL + LENTIL BOWL In my quest to find recipes for Carlieann, I chose to include at least one savory breakfast recipe.. Although I grew up eating freshly baked goods or oatmeal with brown sugar for breakfast, this recipe is a variation of oatmeal that satisfies my desire for a warm and wholesome breakfast into a single bowl, even if it's not sweet.

Ingredients · 1/3 cup rolled oats · 1/4 cup red lentils · 1 1/2 vegetable broth · 1 clove garlic, minced · 1 small shallot or 2-3 Tablespoons onion, chopped · Sea salt and freshly ground black pepper, to taste. · Sliced avocado, salsa, green onion, hummus, crackers, or another preferred topping

Instructions 1. In a medium saucepan, combine the oats, lentils, broth, garlic, and shallot. Bring the mixture to a low boil over medium-high heat, then reduce the heat to medium-low and simmer, uncovered, for 8-12 minutes, or until thickened. Season with salt and pepper to taste 2. Spoon the oatmeal into a bowl, add your desired toppings, and enjoy. 3. Store any leftovers in an airtight container, and keep up to 3 days.

OVERNIGHT OATS This has been one of my favorite worry-free breakfasts to make for years. I usually combine all of the ingredients before bed, dirtying only 1-2 small dishes, then pull the chilled oats out to enjoy first thing the next morning. Simple, wholesome, and delicious - it's motivation to get out of bed!

Ingredients · 1/2 non-dairy milk · 1 Tablespoon chia seeds · 1-2 Tablespoons peanut butter (or another nut butter) · 1 Tablespoon liquid sweetener, such as maple syrup or agave nectar · 1/2 cup rolled oats · Nut butter, jam, or sliced fruit, to serve

Instructions 1. Measure the milk into a jar or another container with a lid. Set aside the measuring cup. 2. Add the chia seeds, nut butter, and liquid sweetener to the milk and stir until combined. Finally, use the same measuring cup to measure the oats, and combine into the liquid mixture. 3. Place a lid on the jar or container and refrigerator overnight or at least for 1-2 hours. 4. Remove from the refrigerator, top with more nut butter, jam, sliced fruit, or any other oatmeal topping that you prefer. Enjoy!

CHIA SEED PUDDING This pudding seems odd at first, but it grows on you the more you make it, especially if you add cocoa powder and a few of your favorite toppings. It is packed full of plant-based protein, which will keep you full throughout the morning.

Ingredients · 2 Tablespoons chia seeds · 2/3 cup non-dairy milk · 2 teaspoons liquid sweetener, such as maple syrup or agave nectar · 1 Tablespoon cocoa powder (optional) · Coconut, cocoa powder, cinnamon, dried fruit, or something else for topping

Instructions 1. In a small bowl, whisk together chia seeds and cocoa powder, if using. Add the milk and sweetener and stir until combined. 2. Cover and let sit in the refrigerator overnight or while you get ready for the day, as I usually do. 3. Serve with whatever toppings you prefer.

* If you want a larger portion, increase each ingredient proportionally.

BANANA WAFFLES I first made this waffle recipe for my InterVarsity friends in my humble apartment in Urbana, Illinois. We crowded around my one small table and enjoyed these fluffy yet crispy waffles together. The next time I made them was for my mom's birthday that same year. Both audiences approved!

Ingredients · 1 1/4 cups flour (preferably spelt, whole wheat, or a combination) · 2 tsp baking powder · 1/4 tsp salt · 1 1/4 cup non-dairy milk · 2 ripe bananas · 1 Tablespoon coconut oil · 1 teaspoon vanilla extract (optional) · Berries, nuts, coconut, chocolate chips, or any other preferred topping (optional) · Maple syrup, jam, or peanut butter to serve

Instructions 1. Turn on your waffle iron to begin heating. 2. Mix the flour, baking powder, and salt in a large bowl. In a blender, place the bananas and non-dairy milk and blend until smooth. 3. Pour the wet mixture into the mixing bowl. Add the coconut oil and vanilla extract, then whisk quickly to remove any lumps. 4. When your waffle iron is hot, pour out enough batter (usually around 1/3 cup per waffle) to cover the waffle iron. 5. Bake for around 8 minutes or until very golden brown and crispy. 6. Serve with your favorite waffle toppings.

MARIBETH'S PANCAKES Many times when I drove to and from college (Oklahoma to Illinois), I would stop at my friend Haley's house in St. Louis to spend a night on my long journey. Her mom would make these wholesome pancakes nearly every time, which still bring back fond memories. I suggest making these when you have time to sit, sip coffee, and enjoy time with family like I did.

Ingredients · 1/2 cup oats · 1 cup spelt flour · 2 Tablespoons baking powder · 2 Tablespoons raw sugar · 1/2 teaspoon cinnamon · 1/4 cup ground flax meal · 1/2 teaspoon salt · 4 eggs (or egg replacement, such as ground chia or flax*, chickpea juice, or Bob's Red Mill blend) · 1/2 cup applesauce · 1/4 cup coconut oil or butter, melted · 2 cups non-dairy milk · Berries, nuts, coconut, chocolate chips, or any other preferred pancake topping (optional) · Maple syrup, jam, or peanut butter to serve

Instructions 1. Combine the oats, flour, baking powder, sugar, cinnamon, flax meal, and salt in a large bowl. 2. In a separate bowl, whisk the eggs, applesauce, oil, and milk. Gradually add to the dry ingredients, mixing until just combined. Let the batter rest as you heat the stove to medium heat. 3. When the stove is hot, lightly grease a pan or griddle with coconut or another vegetable oil. Spoon the batter into small rounds, leaving space between each other. Sprinkle with toppings, if desired. 4. Cook until small bubbles form and the edges become lightly browned. Flip each pancake and cook for 2-3 minutes more, removing from the heat when completely set. 5. Place the pancakes on a large plate and serve with your favorite toppings and spreads.

"Give thanks to the Lord for He is good. His love endures forever." Psalms 136:1

MAIN DISHES Carrot hot dogs. . . . . . . . . . 15 Chickpea salad sandwiches....... . 16 Falafel with tzatziki..... . . . . . 17 Lentil-walnut loaf.. . . . . . . . . 18 Chickpea sloppy joes.... . . . . . 19 Zucchini noodles...... . . . . . . . . 20 Veggie burger. . . . . . . . . . . . 21 Stuffed peppers.... . . . . . . . 22 Quinoa chili...... . . . . . . . . . . . . 23 Quinoa bowl with hummus + vegetables...... . . . . . . . . . . . 24

CARROT HOT DOGS This recipe pleasantly surprises most anyone that I've made it for. They say, "A cooked carrot? That can't possibly taste like a hot dog." But, if cooked properly and eaten with hot dog toppings, these marinated carrots will impress just about anyone - even my aunt who hates cooked carrots!

Ingredients · 8 medium carrots · 1 cup low-sodium vegetable broth · ⅓1/3 cup cider vinegar · 3 Tablespoons reduced-sodium soy sauce or tamari · 1 Tablespoon mustard · 1 teaspoon garlic powder · 1 teaspoon smoked paprika · 8 whole wheat hot dog buns · Ketchup, mustard, sauerkraut, pickles, or your favorite hot dog toppings

Instructions 1. Peel carrots and trim to fit the length of your hot dog buns. Bring a couple inches of water to a boil in a large pot fitted with a steamer basket. Add carrots, cover, and steam until barely cooked through, 12-15 minutes. 2. Meanwhile, whisk broth, vinegar, soy sauce (or tamari), mustard, garlic powder, and paprika in a sealable jar or other deep container. Add the carrots, seal and place the container in the refrigerator, making sure that all of the carrots are covered. Marinate for at least 3 hours or up to 1 day, turning twice. 3. Preheat grill to high or heat a grill pan over high heat. 4. Remove the carrots from the marinade. Grill the carrots, turning once or twice, until they're hot and have grill marks, about 5 minutes. Serve on buns with your favorite condiments.

CHICKPEA SALAD SANDWICHES I didn't grow up eating much chicken salad. Mayonnaise wasn't my favorite, and the idea of eating it mixed with chicken chunks made me cringe. When my mom and I discovered this recipe several years ago, though, I gave it a try and loved it! It's a fresh twist on an American classic.

Ingredients · 1 can/15 oz chickpeas, drained and rinsed · 2 stalks celery, finely chopped · 3 green onions, thinly sliced · 1/4 cup finely chopped dill pickle · 1/4 cup finely chopped red bell pepper · 2-3 Tablespoons vegan mayonnaise (or regular, if you're cheating) · 1 clove garlic, minced · 1 1/2 teaspoons mustard · 2 teaspoons minced fresh dill (optional) · 1 1/2-3 teaspoons lemon juice, to taste · Freshly ground black pepper · Wholesome bread (toasted), crackers, tortillas, or lettuce for serving

Instructions 1. In a large bowl, mash the chickpeas with a potato masher until flaky in texture. 2. Stir in the celery, green onions, pickles, bell peppers, mayonnaise, and garlic until combined. 3. Stir in the mustard and dill and season with the lemon juice, salt, and black pepper, adjusting the quantities to taste. 4. Serve on toasted bread as a sandwich, with crackers as a dip, in a tortilla or lettuce as a wrap, or on a bed of greens as a salad.

FALAFEL with TZATZIKI I fell in love with falafel many years before I stopped eating meat. Eaten with cucumbers, lettuce, and pita, it's so fresh and delicious. This particular recipe was a favorite of my mom's, and because it's baked rather than fried, you can be even more guilt-free!

Ingredients FOR THE FALAFEL · 2 cloves garlic · 1 15oz can chickpeas, drained and rinsed · 1/4 cup all-purpose flour · 1/4 cup fresh parsley leaves · 2 Tablespoons tahini (or nut butter, if that's what you have) · 1 teaspoon baking powder · 1 teaspoon ground cumin · 1 teaspoon grated lemon zest · 1/2 teaspoon sea salt · 1/2 teaspoon freshly ground black pepper · 2 Tablespoons olive oil · Lettuce, sriracha, and pita bread, for serving (optional)

Instructions 1. Make the falafel: With a food processor (or small high-speed blender, such as NutriNinja or MagicBullet), process the garlic until minced.. 2. Add the chickpeas and next 8 ingredients to the food processor, and process until the chickpeas are finely ground. Shape the mixture into patties, whatever size you'd prefer. 3. Heat the oil in a large skillet over medium-high heat. Add the patties to the pan and cook 4 minutes on each side or until browned. 4. Make the tzatziki: Combine all ingredients in a bowl. 5. Serve falafel in pita bread with lettuce and sriracha. Dip in tzatziki and enjoy.

FOR THE TZATZIKI · 1 1/2 cups English cucumber, coarsely chopped · 3/4 cup plain low-fat yogurt · 1/2 cup chopped fresh mint (optional) · 1 Tablespoon fresh lemon juice

LENTIL-WALNUT LOAF Meatloaf was almost like chicken salad for me. . . "Why would you want to eat smashed up meat covered in ketchup?" I thought. Then my mom and I tried lentil loaf and my opinion quickly changed. Full of plant protein and complex flavors, this recipe is definitely worth the effort it takes to make.

Ingredients FOR THE LOAF · 1/2 cup dry brown (green) lentils · 1 1/3 cup water · 1 bay leaf · 1 Tablespoon olive oil or avocado oil · 1/2 large onion (about 1 heaping cup), chopped · 3 cloves garlic, minced · 1 stalk of celery, chopped · 1 carrot, peeled and chopped · 1/2 cup chopped walnuts · 1 cup rolled oats · 3 Tablespoons tamari · 3 Tablespoons tomato paste · 2 Tablespoons ground flaxseed · 2 Tablespoons nutritional yeast · 2 teaspoons pure maple syrup · 1 teaspoon apple cider vinegar · 1/4 teaspoon dried thyme · 1 teaspoon dried oregano · 1 teaspoon dried basil · 1/4 teaspoon cayenne pepper · 1/4 teaspoon ground pepper · 1/4 teaspoon sea salt FOR THE GLAZE · 2 Tablespoons tomato paste · 1 1/2 Tablespoons pure maple syrup · 1 Tablespoon balsamic vinegar · pinch of sea salt

Instructions 1. Pre-heat oven to 375 °F (190 C). 2. Prepare lentils by rinsing them and adding to a pot with water and a bay leaf. Bring the water to a boil, then reduce heat down and simmer covered until all the liquid is absorbed and lentils are tender (about 1520 minutes). Remove from heat, discard the bay leaf, and set the lentils aside to cool. This step can be done in advance. 3. In the meantime, toast walnuts by spreading them onto a baking sheet and toasting in the oven for about 8-10 minutes. Remove from oven and let cool. 4. Heat oil over medium heat in a medium sauceé pan and cook onions, garlic, carrots, and celery until they’'ve softened and become fragrant, about 5-10 minutes. Once cooked remove from stovetop to cool. 5. Add lentils (reserve 1/2 cup for later), cooked veggies, toasted walnuts, oats, tamari, tomato paste, ground flaxseed, nutritional yeast, maple syrup, apple cider vinegar, thyme, oregano, basil, cayenne pepper, ground pepper, and sea salt to the food processor. Pulse until mixture is just combined and the texture is to your liking. You want the mixture to be combined enough to stick together, but you don’t want it to be completely pulverized. 6. Stir in the reserved lentils and press mixture into parchment lined loaf pan. 7. In a small bowl, stir together glaze ingredients and spread the glaze over top of the loaf. 8. Bake covered with foil for 25 minutes. Uncover and bake for about 8 more minutes. Let the loaf rest 15 minutes before cutting and serving. 18

CHICKPEA SLOPPY JOES This recipe is another makeover of an American standard. Crushed chickpeas, when mixed with the right vegetables and spices, resemble the meaty version quite impressively. I can almost taste the soggy hamburger bun with tomato sauce now!

Ingredients · 4 cups cooked chickpeas, or 2 15oz cans, rinsed and drained · 1 teaspoon extra virgin olive oil · 1/2 medium red onion, diced · 2-3 cloves garlic, minced · 1/2 red bell pepper, diced · 1 15oz can unsalted, diced fireroasted tomatoes, with liquid · 1/4 cup tomato paste · 3 Tablespoons tamari or soy sauce · 2 Tablespoons sriracha or another hot sacue · 1 Tablespooon maple syrup or agave nectar · 2 teaspoons dried oregano · 1 1/2 teaspoons cumin · 1 teaspoon smoked paprika · 1 teaspoon dried thyme · 1 teaspoon liquid smoke (optional) · 1 Tablespoon nutritional yeast (optional) · Salt + pepper, to taste · Whole wheat hamburger buns, for serving

Instructions 1. In a medium bowl, mash the chickpeas with a fork into small chunks or shreds. Set aside. 2. Heat the olive oil in a large shallow saucepan over medium heat. Add the onion and garlic, and saute until the onions are translucent and the garlic is fragrant. Add the bell pepper and mashed chickpeas, and saute about 2 minutes more. 3. Add the tomatoes, tomato paste, soy sauce, sriracha, maple syrup, oregano, cumin, paprika, thyme, liquid smoke, nutritional yeast, salt, and pepper. Simmer, stirring occasionally, for 10-15 minutes, until heated through and slightly thickened. If it sticks, add a little water to deglaze the pan and lower the heat. 4. Toast the buns in a separate pan over the warm stove. Scoop the chickpea mixture onto the toasted buns and enjoy.

ZUCCHINI NOODLES It wasn't until a couple years into college that I tried this new technique. I had resisted the spiralizing fad for so long, but finally gave in after my mom kept mentioning these fresh noodles over the phone! I soon got myself a simple handspiralizer, tried it for myself, and have made these simple and delicious noodles many times since.

Ingredients · 1-2 large zucchinis · 1 Tablespoon olive oil · 1 clove garlic · 1/2 medium onion · 1 Tablespoon oregano

Instructions 1. To prepare the zucchini, cut the ends off each and slice into 3-4 inch long pieces, making sure that the ends are flat and circular. 2. WIth a spiralizer or the proper food processor attachment, spiralize according to the manufacturer's directions. Pat the zucchini noodles dry with a clean towel and set aside. 3. Heat the oil in a large frying pan, then saute the onion and garlic until translucent. Add the zucchini noodles to the pan and cook until tender, about 4-6 minutes. Stir often. Sprinkle with dried oregano and combine. 4. Serve the noodles with tomato sauce, eggplant meatballs (see recipe) or simply with a drizzle of olive oil and fresh tomatoes.

VEGGIE BURGER What's better than a big juicy burger? A big juicy veggie burger, of course topped with a rainbow of fresh toppings! My mom and I have tried many different veggie burger recipes, but this one stands out as one of the easiest and most reliable. Sorry Carlieann, it's full of beans. . . I think you'll like it anyway!

Ingredients · 2 cans (15oz each) seasoned black beans · 1 cup seasoned breadcrumbs · 1/4 cup white onion, grated · 1 egg · 1/2 teaspoon chili powder · Hot sauce, to taste · Salt + pepper, to taste · Olive Oil, for grilling · Whole wheat hamburger buns, mayonnaise, mustard, hot sauce, lettuce, sliced tomato, or any other burger topping you prefer

Instructions 1. Drain, but do not rinse, the black beans. Place them in a bowl and use a fork to mash them. Keep mashing until they're mostly broken up, but still have some whole beans visible. Add the breadcrumbs, onion, egg, chili powder, salt, pepper, and hot sauce. Stir until everything is combined, then let the mixture sit for 5 minutes. 2. Heat a tablespoon or two of olive oil in a skillet over medium-low heat. Form the bean mixture into patties slightly larger than the buns you're using (the patties will not shrink when they cook.) Place the patties in the skillet and cook them for about 5 minutes on the first side. Flip them to the other side, place a slice of cheese onto each patty, if using, and continue cooking them for another 5 minutes, or until the burgers are heated through. (Place a lid on the skillet to help the cheese melt if needed). 3. Grill the buns on a griddle with a little olive oil until golden. Assemble the burgers with whatever toppings you prefer and enjoy.

STUFFED PEPPERS These wonderfully warm and seasoned peppers bring back memories from my childhood. I have always enjoyed how colorful vegetables can be, and how delicious they can also be!

Ingredients · 4 large bell peppers - tops, seeds, and membranes removed · 1 Tablespoon olive oil · 1/2 cup chopped onion · 2 cups cooked brown rice · 1 (15oz) can black beans, drained and rinsed · 1 (15oz) can chili-style diced tomatoes · 1 teaspoon chili powder · 1 teaspoon garlic salt · 1/2 teaspoon ground cumin · 1/2 teaspoon salt · 1 (8oz) package shredded Mexican cheese blend

Instructions 1. Bring a large pot of lightly salted water to a boil; cook green bell peppers in the boiling water until slightly softened, 3 to 4 minutes. Drain. 2. Heat olive oil in a skillet over medium heat; cook and stir onion in the hot oil until softened and transparent, 5 to 10 minutes. 3. Mix rice, black beans, tomatoes, and cooked onion in a large bowl. Add chili powder, garlic salt, cumin, 1/2 teaspoon salt; stir until evenly mixed. Fold 1 1/2 cups Mexican cheese blend into rice mixture. 4. Preheat oven to 350 F (175 C). 5. Spoon rice mixture into each bell pepper; arrange peppers in 9x9-inch baking dish. Sprinkle peppers with remaining Mexican cheese blend. 6. Bake until cheese is melted and bubbling, about 30 minutes.

QUINOA CHILI THAT IS NOT SILLY This particular chili recipe has been a goto for my mom and I for several years now. The texture of quinoa takes on that of ground meat without all of the unwanted grease, and the sweet potatoes add a nice bit of sweetness. I've taken this chili to several chili dinners, and people are always impressed - even picky college students!

Ingredients · 2 Tablespoons extra virgin olive oil · 1 yellow onion, chopped · 4 cloves garlic, minced · 2 red bell pepper, chopped · 2 medium sweet potatoes, cut into small chunks · 2 Tablespoons chili powder · 2 teaspoons ground cumin · 1 28oz can whole tomatoes · 1 15oz can kidney beans, drained and rinsed · 1 15oz can cannellini beans (or another white bean), drained and rinsed · 1 Tablespoon cider vinegar or red wine vinegar · 1 1/2 teaspoons sea salt · 1/4 teaspoon freshly ground black pepper, or to taste · 1/2 cup quinoa · 1/4 cup fresh parsley, chopped (optional)

Instructions 1. In a large pot, heat the oil over medium heat. Add the onion and garlic and cook until softened, about 5-6 minutes. 2. Add the bell peppers and sweet potato to the pot and cook for 2 minutes. Add the chili powder and cumin and stir for 1 minute. Add the tomatoes and break them up with a spoon. Add the beans, vinegar, salt, pepper, and 2 cups water. 3. Increase the heat to high and bring to a boil, then reduce to medium and simmer for 10 minutes, stirring occasionally. Stir in the quinoa and simmer for about 15 minutes or until the quinoa and sweet potato are soft, stirring often. 4. If the chili becomes too thick, you can add more water until the desired consistency is reached. Stir in the parsley and serve.

QUINOA BOWL VEGETABLES

with HUMMUS +

One day when I was babysitting, I made the kids chicken nuggets, then looked at the vegetables and hummus in the refrigerator and quinoa on the counter top. As I began to cook a pot of quinoa, it occured to me that I could saute the veggies and eat them on top. I plopped the hummus on top, crunched a few sweet potato chips, and have enjoyed this wholesome meal many times since.

Ingredients · Quinoa, cooked (1/2 grain with 1 cup water, per serving) · Olive oil · Vegetables, such as sweet potatoes, Brussels sprouts, onions, peppers, kale, spinach (see roasted broccoli + Brussels sprouts recipes for inspiration) · Herbs and spices, such as salt, pepper, oregano, garlic powder, paprika, curry powder, or whatever flavor combination you're in the mood for · Hummus and olive oil, for serving

Instructions 1. Cook the quinoa: place quinoa and water in a pot, bringing to a boil. Reduce the heat and simmer until the water is absorbed, 10-15 minutes. 2. Drizzle olive oil in a frying pan, heat, then saute onions and garlic until translucent. Add whichever vegetables appeal to you, starting with the ones that need to cook longer and ending with the leafy greens until wilted. Season with whichever spices you prefer (salt, pepper, garlic powder, and oregano is always tasty, in my opinion). 3. Assemble the bowls:

"...but whoever wishes to become great among you must be your servant, and whoever wishes to be first among you must be slave of all. For the Son of Man came not to be served but to serve, and to give his life as a ransom for many." Mark 10:43-45

SOUPS Lentil curry soup..... . . . . . . . 27 Potato + leek soup...... . . . . . 28 Portuguese kale soup.. . . . . 29 Tortilla soup.... . . . . . . . . . . . 30

LENTIL CURRY SOUP I've made this soup many times, and it has never disappointed. On my first grocery trip abroad, I bought ingredients for it since its so simple. It soon became my first home-cooked meal in Spain quick, delicious, and full of nutrients.

Ingredients · 1 Tablespoon coconut or olive oil · 1 yellow onion, diced · 2 large cloves garlic, minced · 1 Tablespoon fresh ginger, peeled and minced (optional) · 1-2 Tablespoons curry powder, to taste · 1 1/2 teaspoons ground coriander (optional) · 1 teaspoon ground cumin · 6 cups vegetable broth (or part water if you're trying to be frugal) · 1 cup uncooked red lentils (other types work well too) · 1 medium cauliflower, chopped into bite-size florets · 1 medium sweet potato, diced · 2 large handfuls of spinach, kale, or another leafy green · 3/4 teaspoon sea salt, or to taste · Freshly ground black pepper · Cilantro, pumpkin seeds, and/or wholesome bread for serving

Instructions 1. In a large saucepan, heat the oil over medium heat. Add the onion and garlic and saute for 5-6 minutes, until translucent. 2. Stir in the ginger, 1 Tablespoon of the curry powder, coriander, and cumin and saute for 2 minutes more, until fragrant. 3. Add the broth or water and lentils and stir to combine. Bring the mixture to a low boil, then reduce the heat and simmer for 5 minutes more. 4. Stir in the cauliflower and sweet potato. Cover and reduce the heat to medium-low. Simmer for 20-25 minutes, until the cauliflower and sweet potato are tender. Season with the salt and pepper, and add more curry powder, if desired. Stir in the greens and cook until wilted. 5. Top with cilantro and seeds, and serve with a side of wholesome bread.

POTATO + LEEK SOUP I've always loved a simple bowl of potato and leek soup, especially with good crusty bread. On my first trip to London, I found the soup in a little cafe in an old crypt on a cool autumn day. As I ate it, I was brought back to the times I used to enjoy this soup with my mom and grandparents.

Ingredients · 1-2 Tablespoons olive oil · 1-2 large leeks, white and light green parts only, roughly chopped · 2 cloves garlic, minced · 2 pounds Yukon Gold potatoes (or sweet potatoes, if you're me), roughly chopped into 1/2inch pieces · 3-4 cups low sodium vegetable broth (or part water if you're trying to be frugal) · 2 bay leaves · 3 sprigs fresh thyme (or dried, if that's all you have) · 1 teaspoon salt · 1/4 teaspoon ground black pepper, or to taste · 1/2 cup coconut cream · Chives, pumpkin seeds, and/or wholesome bread, for serving

Instructions 1. Heat the oil over medium heat in a large soup pot. Add the leeks and garlic and cook, stirring regularly, until soft and wilted, about 10 minutes. Adjust the heat as necessary so as not to brown. 2. Add the potatoes, broth, bay leaves, thyme, salt, and pepper to the pot and bring to a boil. Cover and turn the heat down to low. Simmer for 15 minutes, or until the potatoes are very soft. 3. Fish out the thyme sprig and bay leaves, then puréee the soup with a hand-held immersion blender until smooth. Add the cream and bring to a simmer. Taste and adjust seasoning with salt and pepper. If the soup is too thin, simmer until thickened. If it's too thick, add water or stock to thin it out. Garnish with chives or fresh herbs if desired.

PORTUGUESE KALE SOUP This recipe is so simple yet so delicious! It is originally from a book called "Twelve Months of Monastery Soups," which has amazingly simple recipes for every season of the year. The first time I made it, I only had sweet potatoes, but they ended up making the soup that much tastier.

Ingredients · 1 cup white beans · 10 cups water, or to desired consistency · 2 large onions, chopped · 1 pound kale, chopped · 2 sweet potatoes, cubed · 6oz tomato paste · 1 teaspoon vinegar · 4 cloves garlic, minced · Salt + pepper, to taste · Wholesome bread, for serving

Instructions 1. Soak the beans overnight, then rinse in cold water. 2. Pour the water into a large soup pot and bring it to a boil. Add the beans, onions, kale, potatoes, tomato paste, vinegar, and garlic. Bring to a boil and cook until the potatoes and kale are tender, about 30-45 minutes. Stir occasionally so nothing sticks to the bottom of the pot. 3. When the soup is finished, add the seasonings and let rest for a few minutes. 4. Serve with freshly ground black pepper on top and wholesome bread for dipping.

TORTILLA SOUP This soup is so fresh, especially when made in the summer when all of the vegetables are in season. The first time I made this soup was in Urbana, Illinois after returning from the Urbana Sweet Corn Festival. I couldn't have used all of that fresh corn for anything better!

Ingredients · 1 Tablespoon extra-virgin olive oil · 1 onion, diced · 3 large cloves garlic, diced · Freshly ground black pepper · 1 large red bell pepper (or any other color you have on hand) · 1 jalape~o, diced (optional) · 2 ears fresh corn kernels or 1 1/2 cups frozen corn kernels · 1 medium zucchini, chopped · 1 jar or can crushed tomatoes · 3 cups vegetable broth · 2 teaspoons ground cumin · 1/2 teaspoon chili powder · 1/4 teaspoon cayenne pepper · 1 teaspoon sea salt, or to taste · 1 can black beans, drained and rinsed · Sliced avocado, tortilla strips, lime juice, cilantro, or other preferred toppings

Instructions 1. In a large saucepan, heat the oil over medium heat. Add the onion and garlic and saute for about 5 minutes. Season with salt and pepper. 2. Stir in the bell pepper, jalape~o, corn kernels, and zucchini. Raise the heat to medium-high and saute for 10 minutes more. 3. Add the crushed tomatoes, broth, cumin, chili powder, and cayenne and stir well. Season with salt and pepper. 4. Bring the soup to a low boil and reduce the heat to medium. Simmer, uncovered, for 10-15 minutes, until the vegetables are tender. Stir in the black beans and simmer for 2 minutes more. 5. Ladle the soup into bowls and garnish with your choice of toppings.

For in hope we are saved. But hope that Is seen is no hope at all. Who hopes for what they already have?

SIDES + SUCH Simple hummus...... . . . . . . . . . 33 Strawberry-mango guacamole. . . ... . . . . . . . . . . . . . . . . . . . 34 Sweet potato casserole.. . . 35 Mashed potatoes + mushroom gravy.... . . . . . . . . . . . . . . . 36 Quinoa salad..... . . . . . . . . . . . 37 Eggplant "meatballs". . . . . . . 38 Kale chips... . . . . . . . . . . . . . 39 Roasted Brussels sprouts + sweet potatoes....... . . . . . . 40 Roasted broccoli.. . . . . . . . . . 41 Sweet potato fries.... . . . . . 42 Walnut parmesan..... . . . . . . . 43

SIMPLE HUMMUS After you make this hummus, you won't want to go back to the storebought stuff. It's so easy, and you can add ingredients and seasonings to make it exactly how you like it. Make sure to enjoy it with plenty of fresh vegetables and pita bread!

Ingredients · 3 cups cooked chickpeas (freshly made or canned) · 2 cloves garlic · 1/3 cup tahini or nut butter (optional) · 1/4 cup lemon juice, or to taste · 1 teaspoon sea salt, or to taste · 1 teaspoon cumin (optional) · Olive oil, freshly ground black pepper, hot sauce, or your favorite hummus toppings · Carrots, bell peppers, pitas chips, or your favorite dipping foods

Instructions 1. Drain the chickpeas, reserving the liquid. 2. With a food processor (or small highspeed blender, such as NutriNinja or MagicBullet), mince the garlic. 3. Add the chickpeas, tahini, lemon juice, salt, and cumin, and process until combined. Adjust the quantities as needed to taste. Add 4-6 Tablespoons of the reserved chickpea juice or water to reach the desired consistency. Process until smooth, scraping down the bowl as needed.

STRAWBERRY-MANGO GUACAMOLE Even though regular homemade guacamole is delicious, adding fresh fruit makes it even better. I was pleasantly surprised the first time my mom and I made this recipe. . . the little bits of sweetness in contrast to the avocado and cilantro made me want to eat it with a spoon!

Ingredients · 2 medium avocados, pitted and roughly chopped · 1/2 cup finely chopped red onion · 1 fresh mango, pitted, peeled, and finely chopped · 1 1/2 cups finely chopped strawberries · 1/4 cup fresh cilantro leaves, roughly chopped · 1-2 Tablespoons lime juice, to taste · Sea salt · 1 jalape~o, diced (optional) · Chips, tortillas, quesadillas, or your favorite dipping food

Instructions 1. In a medium bowl, gently mash the avocado, leaving some chunks for texture. 2. Rinse and drain the chopped onion in a strainer to wash off the sulfurous compounds. This makes the taste of the raw onion more pleasant. Fold the mango, strawberries, onion, and cilantro into the avocado. Season with the lime juice and salt to taste. 3. Serve immediately with your favorite chips or other dipping food.

SWEET POTATO CASSEROLE After looking for an alternative to this typically-sugary Thanksgiving side dish, my mom found this one and has made it for many holidays since. Even with twice as many potatoes, this version is sweet yet healthy enough to eat without guilt. I made it for an international Thanksgiving meal this year, and my Spanish friends were impressed!

Ingredients · 8 cups sweet potato, cubed · 1/2 cup granulated sugar · 2 eggs, beaten · 1/2 teaspoon salt · 4 Tablespoons butter or coconut oil, softened · 1/2 cup milk · 1/2 teaspoon vanilla extract (optional) · 1/2 cup packed brown sugar · 1/3 cup all-purpose flour · 3 tablespoons butter or coconut oil, softened · 1/2 cup chopped pecans

Instructions 1. Put sweet potatoes in a medium saucepan with water to cover. Cook over medium high heat until tender; drain and mash. 2. In a large bowl, mix together the sweet potatoes, sugar, eggs, salt, butter, milk, and vanilla extract. Mix until smooth. Transfer to a 9x13 inch baking dish. 3. Preheat oven to 325 F (165 C). 4. In medium bowl, mix the brown sugar and flour. Cut in the butter until the mixture is coarse. Stir in the pecans. Sprinkle the topping over the sweet potato mixture. 5. Bake for 30 minutes or until the topping is lightly brown.

MASHED POTATOES + MUSHROOM GRAVY This recipe takes me back to my humble apartment above Jimmy John's in Urbana, Illinois. My friend Katelyn and I crowded around my little stove to watch a pile of mushrooms simmer into a delicious gravy. I suggest eating this side with lentil loaf or a nice, warm veggie burger.

Ingredients FOR THE MASHED POTATOES · 2 pounds yellow potatoes (or a combination of yellow and sweet potatoes), peeled or unpeeled, cut into small chunks · 1 small head cauliflower, chopped into bite-size florets · 2 Tablespoons olive or coconut oil · 1 teaspoon sea salt, or to taste · Freshly ground black pepper · 1 clove garlic, minced · Non-dairy milk FOR THE GRAVY · 1 1/2 teaspoons extra-virgin olive oil · 1 onion, finely chopped · 2 large cloves garlic, minced · Sea salt and freshly ground black pepper · 3 cups sliced cremini mushrooms · 1 teaspoon minced fresh rosemary (or other preferred herbs or spices) · 2 Tablespoons plus 1 1/2 teaspoons all-purpose flour · 1 1/4 cups vegetable broth · 2 Tablespoons low-sodium tamari or soy sauce, to taste

Instructions 1. Place the potatoes in a very large saucepan and add water to cover. Bring the water to a boil and cook the potatoes for 10 minutes, uncovered. 2. After 10 minutes, add the cauliflower to the saucepan with the potatoes. Boil both vegetables for 10 minutes more, uncovered, until they are fork-tender. 3. Drain the potatoes and cauliflower and return them to the saucepan. Mash with a potato masher or large fork (or blend with an immersion blender) until smooth, adding the oil, salt, pepper, and garlic as you mash. Resist the urge to add milk right away. . . the cauliflower will release some water and thin out the mixture as it is mashed. You can add milk in the end until the desired consistency is reached. 4. Make the gravy: in a skillet or saucepan, heat the oil and saute the onion and garlic for 3-4 minutes. Add the salt and pepper. 5. Add the mushrooms and herbs, and raise the heat to medium-high. Saute for 8-9 minutes more, or until most of the water released by the mushrooms has cooked off. Stir in the flour until all the vegetables are coated. 6. Add the broth and tamari and stir quickly to smooth out any clumps of flour. Bring the mixture to a simmer and cook for 5 minutes, stirring often. 7. When the gravy has thickened to your liking, remove from the heat and serve atop the mashed potatoes. 36

QUINOA SALAD My best friend Kacie shared this recipe with me back in middle school, before I knew much about quinoa. I thought her family was so sophisticated, eating this fancy grain tossed with oil and vinegar. Many years later, however, this recipe seems fairly simple to me, yet still as nutritious. Try it for yourself! You'll find it easier than it might seem.

Ingredients · 1 cup quinoa, cooked · Salt to taste · 2 cups cucumber, diced · 1 small red onion, finely minced (optional) · 2 cups tomatoes, diced · 1-2 jalape~os, chopped · 1/2 cup cilantro, plus more for garnishing · 2 Tablespoons fresh lime juice · 1 Tablespoon vinegar (red wine, sherry, or apple cider) · 3 Tablespoons extra virgin olive oil · 1 avocado, sliced, for serving

Instructions 1. Place the diced cucumber in a colander and sprinkle with salt. Toss and allow to sit for 15 minutes. Rinse the cucumber with cool water and drain on paper towels. If using the onion, place in a bowl and cover with cool water. Let sit for 5 minutes, then rinse and drain on paper towels. 2. Combine the tomatoes, jalape~o, cilantro, vinegar, lime juice, and olive oil in a bowl. Add the cucumber and onion, season with salt, and toss with the quinoa until combined. Adjust the seasonings to taste. 3. Serve garnished with avocado and cilantro.

EGGPLANT "MEATBALLS" "Meatless meatballs? Those can't possibly taste good," my brothers said. However, after the work of roasting the vegetables and rolling the meat-like mixture for the first time, my mom and I sat down and were amazed at how delicious these were. It's definitely worth the effort!

Ingredients · 1 eggplant, peeled and cut into 1-inch cubes · 1/2 head of cauliflower, cut into bite size florets · 1 red bell pepper, chopped · 4 cloves garlic, minced · 1/4 cup extra virgin olive oil · 1 teaspoon sea salt · 1/4 teaspoon freshly ground black pepper · 1/4 teaspoon red pepper flakes · 1/2 cup farro · 1/2 cup panko bread crumbs · 1/2 cup grated Parmesan cheese · Marinara sauce and pasta, for serving

Instructions 1. Preheat the oven to 400 F (200 C). Line a rimmed sheet pan with parchment paper. 2. To another sheet pan or large rimmed baking dish, add the eggplant, cauliflower, bell pepper, and garlic. Drizzle with the oil and sprinkle with the salt, black pepper, and red pepper flakes. Toss together and arrange in a single layer. Roast for about 45 minutes, or until the vegetables are tender. 3. Meanwhile, fill a medium saucepan with water and bring to a boil. Add the farro and cook for about 20 minutes, or until tender. Drain into a strainer and run under cold water to cool. 4. Put the roasted vegetables in a food processor and pulse until finely chopped but not smooth. Scrape into a large bowl and stir in the bread crumbs, Parmesan, and farro. 5. Shape the mixture into balls about 2 inches in diameter. Space them 1 inch (2.5cm) apart on the prepared pan. Bake for 20 minutes, or until slightly browned and crisp on the outside and heated through. Serve atop whole wheat pasta or zucchini noodles with marinara sauce.

KALE CHIPS These are a perfect thing to make if you have a plethora of kale in your refrigerator (or in your garden, if you're like my uncle!). Simple tear and wash the leaves, then toss them with your favorite seasonings and enjoy straight out of the oven.

Ingredients · 1 bunch kale (or however much you have around), stems removed and leaves torn · 1 Tablespoon extra-virgin olive oil · 1/4-1/2 teaspoon sea salt · 1/4-1/2 teaspoon freshly ground black pepper · Spices or seasonings of choice (oregano, garlic powder, herbs de provence, paprika, curry powder. . .)

Instructions 1. Wash the kale leaves and dry them completely in a salad spinner. Preheat the oven to 300 F (150 C). 2. Line two large rimmed baking sheets with parchment paper, or simply drizzle with a little oil to avoid creating waste. 3. Place the kale leaves in a large bowl and drizzle with the oil. Massage the oil into the kale with your hands until the leaves are thoroughly coated with the oil. 4. Place the kale in a single layer on the prepared baking sheets. Sprinkle with salt, pepper, and other spices or seasonings. Bake for 10 minutes, then rotate the pans and bake for 7-10 minutes more, until the leaves are crispy but not burned. 5. Serve the kale chips with a side of ketchup, sriracha, or your favorite salad dressing. Leftover kale chips don't keep their crispiness very well, so these are best consumed immediately.

ROASTED BRUSSELS SPROUTS with SWEET POTATOES I'm not sure that I had ever had Brussels sprouts before I tried this recipe in college. Even though my mom had raised me to enjoy my vegetables, I had assumed that Brussels sprouts were as scary as the kids in books make them sound. So, if you think you don't like Brussels sprouts, give this recipe a try. It might change your mind.

Ingredients · 1 3/4 pounds sweet potatoes (or fingerling potatoes, if you prefer) · 3 cups Brussels sprouts · 3 cloves garlic, minced · 2 Tablespoons minced fresh rosemary (or other preferred herbs or spices) · 4 teaspoons extra-virgin olive oil · 1 1/2 teaspoons granulated sweetener · 3/4 teaspoon sea salt, plus more as needed · Freshly ground black pepper · 1/4 teaspoon red pepper flakes (optional)

Instructions 1. Scrub the potatoes and pat them dry. Chop them into thin chunks, and place them in a very large bowl. 2. Trim the stems off the Brussels sprouts and remove loose leaves. Rinse the Brussels sprouts and pat them dry. Slice the Brussels sprouts in half through the stem end and place them in the bowl with the potatoes. 3. Preheat the oven to 400 F (200 C). Line a large rimmed baking sheet with parchement paper, or simply drizzle with a little oil to avoid creating waste. 4. Add the garlic, rosemary, oil, sugar, salt, pepper, and red pepper flakes and stir until the potatoes and Brussels sprouts are coated in the mixture. Transfer the mixture to the prepared baking sheet. 5. Roast for 35-38 minutes, stirring once halfway through, until the potatoes are golden and the Brussels sprouts are slightly charred. Season with more salt and pepper, if desired, and serve immediately.

ROASTED BROCCOLI I grew up eating a lot of broccoli, but for some reason I never had it roasted until very recently. My mom and I wanted to make something special to go with a simple bowl of spaghetti, so we tossed it with a little oil and spices, then put it in the oven for a short time. Pretty soon I found myself trying not to eat the entire pan of it. . . it was so good!

Ingredients 路 I head broccoli, cut into bite size florets 路 2 tablespoons extra-virgin olive oil 路 1 teaspoon garlic powder 路 Salt + freshly ground black pepper, to taste

Instructions 1. Preheat the oven to 425 F (220 C). Lightly oil a large, rimmed baking sheet. 2. On the prepared baking sheet, toss the broccoli with the oil until all of the florets are lightly coated. Arrange them in an even layer across the pan, then sprinkle garlic powder, salt, and pepper on top. 3. Bake for 18 to 22 minutes, tossing halfway, or until the florets are turning deeply golden on the edges. Season to taste with additional salt and pepper, if necessary, and serve warm.

SWEET POTATO FRIES It might just be because I have a big sweet-tooth, but I'd choose a sweet potato fry over a regular French fry any day. They add a perfect amount of sweetness to a savory veggie burger or carrot dog, and when baked instead of fried, they can do it without the added grease or guilt!

Ingredients · 2 pounds sweet potatoes (about 2 medium-large or 3 medium) · 1 Tablespoon cornstarch · 1/2 teaspoon fine sea salt · 2 Tablespoons extra-virgin olive oil · Freshly ground black pepper, rosemary, cayenne pepper, garlic powder, and/or any other preferred spices

Instructions 1. Preheat the oven to 425 F (220 C). Prepare two large rimmed baking sheets with parchment paper or oil. 2. Wash and dry the sweet potatoes and cut them into thin, fry-shaped pieces. Try to cut them into similarly sized pieces so the fries will bake evenly. Place the pieces in a large bowl. 3. Sprinkle with the cornstarch and salt. Toss until the fries are lightly coated in powder. Drizzle the olive oil over the fries, sprinkle with desired seasonings, and toss until the fries are lightly and evenly coated in oil, and no powdery spots remain. 4. Transfer half of the uncooked fries to one baking sheet, and the other half to the other baking sheet. Arrange them in a single layer to avoid overcrowding. This allows them to become crispy. Bake for 30-40 minutes, flipping halfway through and swapping the position of the pans in the oven. 5. When the surface of the fries change from shiny orange to a more matte, puffed-up texture, they are finished. Remove from the oven as soon as this happens, as the fries change from crisp to burnt quickly. 6. Serve warm, either plain or with your favorite dip.

WALNUT PARMESAN When I started eating less and less cheese, I started looking for alternatives, mainly to eat with salads and pastas. Who doesn't love a little cheese sprinkled on top of a bowl of pasta? I soon found this plant-based parmesan and had my mom and I hooked. It doesn't melt like cheese does, but these crumbles taste surprisingly similar to the dairy version!

Ingredients 路 1 cup raw walnuts 路 2 Tablespoons nutritional yeast 路 1 clove garlic 路 1/2 teaspoon sea salt

Instructions 1. In a food processor (or small highspeed blender, such as NutriNinja or MagicBullet), pulse the walnuts until mealy in texture. 2. Add the nutritional yeast, garlic, and sea salt. Pulse again a few times to mix well.

Whoever dwells in the shelter of the Most High will rest in the shadow of the Almighty. I will say of the Lord,

"HE IS MY REFUGE AND MY FORTRESS, MY GOD, IN WHOM I TRUST." Surely he will save you from the fowler's snare and from the deadly pestilence. He will cover you with His feathers, and under His wings you will find refuge; His faithfulness will be your shield and rampart.

PSALMS 91: 1-4

DESSERT My favorite smoothie... . . . . 46 Bread pudding... . . . . . . . . . . 47 Apple crumble. . . . . . . . . . . 48 My mommy's chocolate chip cookies.... . . . . . . . . . . . . . . 49

MY FAVORITE SMOOTHIE THAT'S GOOD ENOUGH TO BE ICE CREAM Even though I eat well 95% of the time, I could never go without some form of ice cream. That's why I started experimenting with banana-cream (pretty much vegan soft-serve). After trying many different smoothie recipes, I decided that my favorite thing to do was make a simple, creamy banana base and add different ingredients to it to get the ice cream flavors I wanted. I still do eat regular ice cream on occasion, but this recipe has saved me from eating it more than I should. Try making your favorite flavors!

Ingredients · Frozen banana chunks (approximately 1 banana) · 1/4 cup non-dairy milk, or to desired consistency (I use very little, as I prefer an ice cream texture) · 1 Tablespoon nut butter (optional) · 1 teaspoon vanilla extract (optional)

Instructions 1. To create the base, use an immersion blender (or small high-speed blender, such as NutriNinja or MagicBullet) to blend the bananas, milk, nut butter, and vanilla. Start with a few splashes of milk, blend, then add until the desired consistency is reached.. 2. Add whichever combination of other ingredients to create your favorite flavor of smoothie or ice cream.

FLAVOR SUGGESTIONS. . . Chocolate cherry · 1-2 teaspoons agave · Frozen cherries in place of bananas · 1/2 ripe avocado · 1-2 Tablespoons cocoa powder, to taste Chocolate-peanut butter (my personal favorite) · 1-2 Tablespoons cocoa powder, to taste · Extra peanut butter Gingerbread · 1-2 teaspoons cinnamon · 1/4 teaspoon ground ginger · 1-2 Tablespoons molasses Pumpkin pie · 1-2 teaspoons cinnamon · 1/8-1/4 cup pumpkin puree Super citrus-y (and full of nutrients) · 1 orange (this usually has enough liquid that milk is not needed) · Small handful of spinach or kale · 1 Tablespoon chia seeds Very berry · 1/2 cup frozen berries of any sort, or to taste · 1-2 Tablespoons oatmeal · 1 Tablespoon chia seeds

BREAD PUDDING This recipe has been a staple in my family for years. Whenever we had extra bread around, my mom would cut it up, toss it with a few simple ingredients, and bake it into this wonderful dessert. If you use wholesome bread and other good ingredients, it can even make a decent breakfast!

Ingredients · 2 eggs (or egg replacement, such as ground chia or flax*, chickpea juice, or Bob's Red Mill blend), lightly beaten · 2 cups milk (non-dairy, if preferred) · 3 Tablespoons brown sugar · 1 teaspoon vanilla extract (optional) · 1/2 teaspoon cinnamon · 5 cups dry bread cubes · 2 medium bananas, sliced into small rounds · 1/2 cup chopped nuts (optional) · 1/2 cup chocolate chips (optional)

Instructions 1. Preheat the oven to 350 F (180 C). In a medium bowl whish together eggs, milk, brown sugar, vanilla, and cinnamon. 2. In a baking dish, toss together bread cubes, banana slices, nuts, and chocolate chips. Pour the egg and milk mixture evenly over the bread mixture. Toss until bread is moistened. 3. Bake for 35-40 minutes or until a knife inserted comes out clean. Cool slightly before serving.

*For one vegan egg, simply mix 1 Tablespoon ground chia or flax seeds with 2 Tablespoons water, stir well, and allow to sit until an egg-y texture is reached. Alternatively, 3 Tablespoons of liquid from a can of chickpeas will do the same. 47

APPLE CRUMBLE Baked apples are the perfect dessert to satisfy a wide range of people. Whether you're a chocolate-lover like me or a guy who doesn't like to eat his fruits and vegetables, this recipe is as delicious as a warm, buttery, cinnamon-y dish can get. Try it for your next get-together!

Ingredients FOR THE FILLING · 6-7 apples, chopped · 1 tablespoon lemon juice · 1 Tablespoon starch, such as cornstarch or arrowroot · 1/3 granulated sugar · 1 Tablespoon chia seeds (optional) · 1 teaspoon cinnamon FOR THE TOPPING · 1 cup rolled oats · 1 cup chopped nuts (optional) · 1/3 cup almond or oat flour · 1/4 cup liquid sweetener, such as maple syrup or agave nectar · 1/4 cup coconut oil, melted · 2 Tablespoons shredded coconut · 1 teaspoon cinnamon · 1/4 teaspoon sea salt

Instructions 1. Make the apple filling: place the apples in a large bowl and toss with lemon juice to prevent browning. In a small bowl, combine the starch, sugar, chia seeds, and cinnamon. Sprinkle on the apples and toss until coated. Pour this mixture into a prepared baking dish and smooth it evenly. 2. Preheat the oven to 375 F (190 C). 3. Make the topping: in a large bowl (you can use the same one from the apples), stir together the oats, nuts, flour, liquid sweetener, coconut oil, coconut, cinnamon, and salt until thoroughly mixed. 4. Sprinkle the oat mixture on top of the apple mixture in an even layer. 5. Cover the dish with foil and poke a couple of air holes in the foil. Bake for 35-45 minutes, until the apples are just fork-tender. Uncover the dish and bake for 10-15 minutes more, until the topping is golden and fragrant.

MY MOMMY'S CHOCOLATE CHIP COOKIES My mom made this recipe so often that I grew up thinking a chocolate chip cookie was supposed to be good for you. This recipe really is amazing, though. Even with all whole wheat flour and lots of oats, these cookies are soft and chewy yet delicious enough to feed a crowd. Ask anyone who has tried them!

Ingredients · 2 cups rolled oats, finely ground · 8 ounces semisweet chocolate (optional) · 1 cup unsalted butter or coconut oil · 1 cup brown sugar · 1 cup granulated sugar · 2 large eggs (or egg replacement, such as ground chia or flax*, chickpea juice, or Bob's Red Mill blend) · 2 teaspoons vanilla extract (optional) · 2 cups flour (spelt, whole wheat, all-purpose, or a combination) · 1 teaspoon salt · 1 teaspoon baking powder · 1 teaspoon baking soda · 2 cups semi-sweet chocolate chips · 1 cups walnuts, chopped (optional)

Instructions 1. Grind the oats and 8 ounces of chocolate together in a food processor. Set aside. 2. In a large mixing bowl, cream together the butter, sugars, eggs, and vanilla. 3. In a separate bowl, whisk together the flour, salt, baking powder, baking soda, and the reserved oat mixture. Add the dry ingredients and stir to combine. 4. Stir in the chocolate chips and nuts, if using. 5. Preheat the oven to 350 F (180 C). 6. Use a tablespoon cookie scoop to drop the dough onto the cookie sheet, leaving space between so it can spread. 7. Bake for 12 minutes; don't overbake, or they'll be hard. 8. Remove from the oven and transfer to a rack to cool.

METRIC-IMPERIAL CONVERSIONS WET INGREDIENTS 3 teaspoons (t) - 1 Tablespoon (T) - 15 2 T --------------- 1/8 cup --------- 30 4 T ---------------- 1/4 cup -------- 60 8 T ---------------- 1/2 cup -------- 120 12 T --------------- 3/4 cup ------- 175 16 T ---------------- 1 cup --------- 235

mL mL mL mL mL mL

1 1/2 cups --------------------------- 355 mL 2 cups ------------------------------- 475 mL 3 cups ------------------------------- 710 mL 4 cups ------------------------------------ 1 L

DRY INGREDIENTS 1/8 cup ------------- 16 g -------- 0.563 1/4 cup ------------ 32 g ------------ 1.13 1/3 cup ------------ 43 g ------------ 1.5 1/2 cup ------------ 170 g ------------- 6 2/3 cup ----------- 227 g ------------- 8 3/4 cup ----------- 255 g ------------ 9 1 cup -------------- 340 g ------------ 12

oz oz oz oz oz oz oz

TEMPERATURES 225 F -------------- 110 C 250 F ------------- 120 C 275 F -------------- 135 C 300 F ------------- 150 C 325 F -------------- 160 C 350 F -------------- 180 C 375 F -------------- 190 C 400 F ------------- 200 C 425 F ------------- 220 C 450 F ------------- 230 C 475 F ------------- 245 C

THANK YOU As I began this project, I realized that I have a lot of people to thank for helping me become the hospitable, artistic introvert that God created me to be. First, I want to thank my mom for nourishing me with both food and wisdom throughout my life. Thank you for instilling in me a love of cooking, baking, and reading cookbooks, and for teaching me how to serve others. Similarly, great thanks go to my grandmother, whose ambitions and love for Jesus have inspired me to use my gifts for what matters the most. Next, I must thank my friends. Kacie, thank you for befriending me so many years ago and challenging me to draw, cook, and eat good food. Thank you Alison and Katelyn for being my friends and mentors throughout my time at the University of Illinois. I always enjoyed sharing my food and thoughts with you. And of course, I must thank my friend and former-roommate, Carlieann. Without you, this book would not exist! Thank you to several families from Twin City Bible Church in Urbana, Illinois and the Gomez family from the International Church of Barcelona. You have shown me what it means to be hospitable and loving, and you provided me with a home away from home. Thank you for pointing me to Jesus and encouraging me through college. I am excited to use what youâ&#x20AC;&#x2122;ve taught me to serve people like me in the future. Finally, thank you, Caleb, my soon-to-be husband and editor-in-chief. Words cannot express how impactful you have been in my life and will continue to be in the future. You get an extra special thanks for proofreading this cookbook so many times and for staying by my side, even when we are living 5,000 miles apart. I am more than excited to spend the rest of my life with you, wherever God may take us.