Breakfast:

Maple peanut butter overnight oats (3 portions)

Prep time: 10 minutes
Cook time: N/A (soak over night)
Skill level: Easy

Equipment needed:
Measuring cups and spoons and three small mason jars

Ingredients:
1 1/2 cups rolled oats
1 1/2 cups unsweetened almond milk
6 tablespoons peanut butter
3 tablespoons maple syrup
3 tablespoons chia seeds

Method:
In each mason jar place the following: 2 tablespoons of peanut butter, 1 tablespoon of maple syrup, 1 tablespoon of chia seeds, 1/2 cup of almond milk and 1/2 cup rolled oats. Stir thoroughly, cover with lid and place in the fridge overnight.

Greek yogurt and berry parfait (2 portions)

Prep time: 5 minutes
Cook time: N/A
Skill level: Easy

Equipment needed:
Measuring cups and spoons, two mason jars, a mixing bowl and a whisk

Ingredients:
2 cups 2% Greek yogurt
2 cups fresh mixed berries (we used blackberries and raspberries)
1 teaspoon vanilla extract
6 drops of stevia (or other sweetener of your choice)

Method:
Place the yogurt in a mixing bowl and top with vanilla extract and stevia. Whisk to combine. Distribute the mixture evenly in the mason jars, alternating layers with the berries.

Sprouted bread french toast (single serving as it's best made fresh to order)

Prep time: 5 minutes
Cook time: 10 minutes
Skill level: Easy

Equipment needed:
Measuring cups and spoons, a mixing bowl, a whisk, a non-stick saute pan and a spatula

Ingredients:
3 slices sprouted whole grain bread
2 eggs
1 tablespoon maple syrup
1/2 teaspoon vanilla extract
1 teaspoon butter
Pinch of salt

Method:
In a mixing bowl whisk together the eggs, maple syrup, vanilla extract and salt. Dip the bread in this mixture, and place in a heated pan coated with butter. Cook for 30-45 seconds per side or until golden brown.

Entrees:

Chickpea and vegetable curry (4 portions)

Prep time: 20 minutes
Cook time: 60 minutes
Skill level: Easy

Equipment needed:
Measuring cups and spoons, a medium-sized pot, a knife and a cutting board

Ingredients:
3 carrots
4 ribs of celery
1 onion
1/2 head cauliflower
1 head broccoli
1 cup frozen peas
1 can coconut milk
1 can chickpeas
1L vegetable or chicken broth
2 tablespoons curry powder
1 tablespoon coconut oil
Salt and pepper to taste

Method:
Chop all the vegetables into bite-sized pieces and set aside. In a medium-sized pot saute chopped onions in coconut oil until caramelized. Add the curry powder and continue to cook for one more minute.

Add all the remaining ingredients, except for the peas. Stir thoroughly to combine and simmer for 45-60 minutes or until all vegetables are tender and sauce is thickened.

Remove from heat and add the peas.

Bun-less burger with sweet potato wedges (4 portions)

Prep time: 20 minutes
Cook time: 60 minutes
Skill level: Easy

Equipment needed:
Measuring cups and spoons, a knife, a cutting board, a baking sheet lined with parchment paper and a large mixing bowl

Ingredients:
1 lb lean ground beef
4 sweet potatoes
1 beefsteak tomato
1/2 red onion
1 pickle
3 tablespoons olive oil
2 tablespoon yellow mustard
1 teaspoon garlic powder
1 tablespoon steak spice
Salt and pepper to taste

Method:
Divide the ground beef into 4 portions and press into burger patties. Season the patties with steak spice and grill for 4-6 minutes per side over medium-high heat or until desired doneness.

Preheat the oven to 400°. Chop sweet potatoes into wedges and season with salt, pepper, garlic powder and olive oil. Roast in the oven for 30-45 minutes.

Spanish frittata (4 portions)

Prep time: 30 minutes
Cook time: 15 minutes
Skill level: Intermediate

Equipment needed:
Measuring cups and spoons, a medium-sized pot, a non-stick saute pan, a large mixing bowl, a knife and a cutting board.

Ingredients:
8 free range eggs
2 chorizo sausages
4 yellow potatoes
1 onion
2 tablespoons chopped parsley
2 tablespoons olive oil
Salt and pepper to taste

Method:
Preheat the oven to 400°. Roast the sausages until crispy on the outside, then remove from oven and let cool. Slice into 1/4" pieces and set aside.

Dice the potatoes into 1/2" pieces and boil in salted water for 5-7 minutes or until potatoes are cooked through.

Peel and thinly slice the onion.

In the non-stick pan heat olive oil over medium-high heat and add the onion and season with salt and pepper. Cook for 5 minutes then add the boiled potatoes and sausage. Continue to cook for 5 additional minutes. Remove the pan from heat and set aside.

In a large bowl crack all eight free range eggs, season liberally with salt and pepper and add chopped parsley. Add in the contents of the non-stick pan and stir gently to combine. Let rest for 5 minutes.

While the mixture is resting rinse out your non-stick pan and place back on the stove over high heat for 1 minute. Add the mixture back to the pan and let saute for 1 minute.

Transfer the pan into the oven for 10-15 minutes or until eggs have set. Remove from oven, let cool and cut into 4 portions.

Tuna salad sandwich with carrot and cucumber sticks (2 portions)

Prep time: 15 minutes
Cook time: N/A
Skill level: Easy

Equipment needed:
Knife and chopping board, bowl, can opener

Ingredients:
2 cans tuna
8 slices sprouted whole grain bread
4 small dill pickles
2 ribs of celery
1/2 onion
2 tablespoons Dijon mustard
2 tablespoons mayo
Salt and pepper to taste

On the side:
4 carrots (cut into sticks)
1 cucumber (cut into sticks)

Method:
Open the tuna, drain the water and place into a mixing bowl. Finley chop and add the celery, onion and pickle, followed by the mustard and mayo. Season with salt pepper and mix thoroughly. Divide the mixture into 4 servings, placing each serving between two slices of bread.