Roasted Sweet Potatoes

Time: about 30 minutes
Servings: 2-3

Ingredients
2 sweet potatoes
2-4 Tbsp butter, olive oil, or walnut oil
Salt and pepper to taste
1 tsp dried rosemary or thyme
1/4 tsp garlic powder or 2 cloves, minced
Pinch cinnamon

Preheat the oven to 375 F.

Peel the sweet potatoes and cut them into cubes or fingers. Place them on an ungreased baking sheet. Place slices of butter (or pour the oil) over the potato cubes. Sprinkle on the seasonings. Stir the potatoes and seasonings together. I use my hands, but a spatula would work too. Place the baking sheet in the oven and bake for about 15 minutes. Turn the potatoes with a spatula. Bake another 5-10 minutes, until tender.

Banana Blueberry "Cereal"

Sometimes I want something drowning in milk. Like cereal. Only without the cereal.

Time: 5 minutes
Servings: 1

1 banana
1/4 c blueberries (or cherries or raspberries or whatever)
1 Tbsp chia seeds
1 Tbsp ground flax seeds
1 Tbsp toasted walnuts
2 Tbsp plain yogurt
Your favorite variety of milk

Chop the banana into the bowl. Add the blueberries, chia seeds, flax seeds, and walnuts. Top with the yogurt and pour in enough milk to make everything swim. Stir. Enjoy.

Basic Oatmeal

Servings: 1

Time: Overnight soak (optional but recommended); 5-15 minutes

Ingredients

1/4 c rolled or steel cut oats

1/2 tsp apple cider vinegar or lemon juice

1 c water (for soak)

1 Tbsp ground flax seeds

1 tsp chia seeds

Add-in Ideas

• Blueberries, toasted almonds, cinnamon
• Banana, toasted pecans, unsweetened coconut flakes
• Apple or pumpkin butter, milk
• Unsweetened applesauce, toasted walnuts, cinnamon, nutmeg 
• Bananas, dark chocolate pieces
• Blueberries, strawberries, yogurt
• Peaches, unsweetened coconut flakes, toasted pecans, cinnamon

The night before, put the oats, vinegar, and water in a bowl. Let soak overnight. In the morning, pour off the water and rinse the oats. Return them to the bowl (for microwave cooking) or the pot (for stovetop cooking) and add 1/2 c water. Cook in the microwave or on the stovetop until most of the water is evaporated and the oats are softened to your preferred texture. Rolled oats will take 2-5 minutes. Steel cut oats more like 10-15 minutes. 

When done, stir in the flax and chia seeds with any add-ins.

Stovetop Mac & Cheese

Time: 15 minutes
Servings: 4 as a side dish

1⁄2 lb small shaped pasta like shells or macaroni
2 Tbsp butter
2 Tbsp sour cream
1⁄2 c sharp cheddar cheese, shredded
1⁄2 c Monterey Jack cheese, shredded
1/4 c milk, more or less as needed
Salt and pepper to taste

Cook pasta according to package directions. 

In a small saucepan over medium-low heat, melt the butter. Whisk in the sour cream until smooth. Shred the cheeses into the pot. Add the milk. Stir occasionally until melted. Taste and add salt and pepper to taste. A dash of garlic powder and onion powder can be used in addition to salt. 

When the pasta is al dente, drain, reserving 1⁄2 c of the pasta water. Stir the pasta into the cheese sauce. If the sauce is too thick, add some pasta water until you reach your preferred consistency.

PDF version

Creamy White Bean Salad

Time & Servings

• About 15 minutes
• 4 servings

Ingredients

4 c white beans (1 1/2 c dried, soaked, and cooked; or 2 cans, drained and rinsed)

3 medium cucumbers, peeled and chopped

1 small red onion, diced

3/4 c plain yogurt

3 Tbsp olive oil

1 lemon, juiced

Fresh dill to taste

Salt and pepper to taste

Toss all of the ingredients in a large bowl. Serve with crusty sourdough bread or over a bed of salad greens.