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Honduran Coconut Rice and Beans
$0.00 Cooking FeeRated 5 out of 5 based on 1 review.
Rated 5 out of 5
Up to 10 servings
Honduran Coconut Rice and Beans

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Recipe adapted from:
Mayumi Tavalero

Rated 5 out of 5 based on 5 customer ratings
(1 customer review)

$0.00 Cooking FeeRated 5 out of 5 based on 1 review.
Serving Size: about 1 cup

Dairy Free Egg Free Gluten Free Nut Free Refined Sugar Free Soy Free Vegan Vegetarian
Rich and delicious on it's own, this dish can also be paired with Cuban Ropa Vieja (Shredded Beef in Tomato Sauce). Both are freezer friendly.
http://www.ForkandKnifeCreations.com

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http://www.ForkandKnifeCreations.com

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Instructions
Place coconut oil in a medium saucepan and set over medium-high heat. When hot add the garlic, onion, and bell pepper. Saute for a minute or two until onion is translucent.
Add rice and saute another minute, making sure to coat the grains with the coconut oil and vegetables.
Pour in the vegetable stock, coconut milk, and salt, stirring just to combine.
Bring to a boil, cover and turn down to a simmer. Cook until rice is tender, about 20 minutes.
Stir in beans and cilantro; let sit 10 minutes before serving.

Cook Times

Active Prep10

Hands-On Cook5

Hands-Off Cook30

Passive0

Total Time45 minutes

Recipe Serving Size10 servings

Ingredients

Ingredients
2 tablespoon coconut oil
4 clove garlic chopped
1/2 cup onion finely chopped
1/2 cup bell pepper finely chopped
4 cup long grain rice
4 cup vegetable stock
28 ounce canned full-fat coconut milk
2 teaspoon Kosher salt
28 ounce canned black beans or red beans, rinsed and drained
1/2 cup fresh cilantro chopped

Cooking Tools Required
Can Opener, Cutting board, Measuring cups and spoons, Mixing spoon, Saucepan, Spatula, Top Stove

Reheating/Serving Instructions
Heat, covered in microwave on high power until heated through.

Nutrition
Calories: 561kcal | Carbohydrates: 80g | Protein: 12g | Fat: 22g | Saturated Fat: 19g | Sodium: 1163mg | Potassium: 575mg | Fiber: 9g | Sugar: 4g | Vitamin A: 487IU | Vitamin C: 15mg | Calcium: 65mg | Iron: 3mg

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Roasted Garlic Hummus
$0.00 Cooking Fee
Rated 0 out of 5
Up to 10 servings
Roasted Garlic Hummus

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Recipe adapted from:
Mayumi Tavalero

Rated 0 out of 5

$0.00 Cooking Fee
Serving Size: 5 tablespoons

Dairy Free Egg Free Gluten Free Nut Free Soy Free Vegan Vegetarian
This homemade hummus is made with chickpeas, roasted garlic, and fresh lemon juice. Serve it with pita chips (fresh or crispy), or your favorite vegetables.

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Adjust the ingredients measurement scale here by changing this number. 10

Instructions
Preheat oven to 400 degrees
Slice the garlic head in half across the middle (crosswise) and place both halves onto a large piece of foil (large enough to wrap around both parts). Drizzle the raw garlic with olive oil and seal the tin foil around the pieces to create a mini oven. Roast for about 30 minutes, opening up foil during last 5 minutes of cookingtime. Remove from oven and allow to cool until you are able to squeeze the cloves of garlic from the peel. Use more or less cloves to taste.
To make the hummus, add the chickpeas, lemon juice, roasted garlic, tahini paste, half of the olive oil, cumin, and salt to a blender. Blend until smooth, scraping down sides of bowl as needed. Add water a tablespoon or two at a time to blender until hummus has lightened in color and is to the desired consistency.
Place hummus in a shallow bowl, drizzle with remaining olive oil and sprinkle with ground paprika.

Cook Times

Active Prep15

Hands-On Cook0

Hands-Off Cook30

Passive0

Total Time45 minutes

Recipe Serving Size10

Ingredients

Ingredients
For the roasted garlic:
1 head garlic halved
2 teaspoon extra virgin olive oil
For the hummus:
30 ounce canned chickpeas drained and rinsed
6 tablespoon fresh lemon juice
1/2 cup tahini paste
4 tablespoon extra virgin olive oil
1 teaspoon ground cumin
1 teaspoon Kosher salt more or less to taste
6-8 tablespoon water
½ teaspoon ground paprika

Cooking Tools Required
Baking sheet, Blender, Can Opener, Colander, Cutting board, Kitchen towels, Measuring cups and spoons, Oven, parchment paper, Pastry brush, Sharp Knives, Spatula

Nutrition
Calories: 274kcal | Carbohydrates: 28g | Protein: 10g | Fat: 15g | Saturated Fat: 2g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 8g | Sodium: 244mg | Potassium: 329mg | Fiber: 7g | Sugar: 4g | Vitamin A: 84IU | Vitamin C: 6mg | Calcium: 67mg | Iron: 3mg

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Quinoa Crackers
$0.00 Cooking Fee
Rated 0 out of 5
Up to 10 servings
Quinoa Crackers

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Recipe adapted from:
Customer

Rated 0 out of 5

$0.00 Cooking Fee
Serving Size: 3 small crackers

Dairy Free Egg Free Gluten Free Paleo Refined Sugar Free Soy Free Vegan Vegetarian
These tasty home-baked crackers contain quinoa, chia seeds, sesame seeds, flax seeds and oat. A great alternative to store bought.

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Instructions
Preheat oven to 300 degrees.
Crush almonds in food processor in short pulses.
Add remaining ingredients and process to get a homogenous mixture. If mixture is too thick, add a teaspoon of water at a time until a firm dough is achieved.
Using a rolling pin, roll dough between two pieces of parchment paper to 1/16 inch thick, or cracker thickness. Remove top sheet of parchment paper, then trasfer to a heavy duty baking sheet. Score if desired.
Bake for 30 minutes. Allow to cool, then break into pieces.

Cook Times

Active Prep15

Hands-On Cook0

Hands-Off Cook30

Passive0

Total Time45 minutes

Recipe Serving Size10

Ingredients

Ingredients
2 tablespoon chia seeds soaked in water for 15 minutes
½ cup quinoa soaked in water for 15 minutes
½ cup almonds
½ cup quick cooking oats
½ cup sesame seeds
¼ cup flax seed
¼ cup raw tahini
2 tablespoon water
2 tablespoon extra virgin olive oil
1 teaspoon Kosher salt
¼ teaspoon freshly ground black pepper

Cooking Tools Required
Food Processor, Heavy duty rimmed baking sheet, Measuring cups and spoons, parchment paper, Rolling Pin, Spatula

Nutrition
Calories: 189kcal | Carbohydrates: 14g | Protein: 6g | Fat: 13g | Saturated Fat: 2g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 6g | Trans Fat: 1g | Sodium: 236mg | Potassium: 194mg | Fiber: 5g | Sugar: 1g | Vitamin A: 4IU | Vitamin C: 1mg | Calcium: 125mg | Iron: 2mg

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Coconut Chive Flatbread
$0.00 Cooking Fee
Rated 0 out of 5
Up to 10 servings
Coconut Chive Flatbread

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Recipe adapted from:
KaiaFit

Rated 0 out of 5

$0.00 Cooking Fee
Serving Size: 1 flatbread

Dairy Free Egg Free Gluten Free Nut Free Refined Sugar Free Soy Free Vegan Vegetarian
This flat bread is made with coconut flour for a gluten and grain free alternative to regular flatbread.
www.kaiafitfolsom.com

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www.kaiafitfolsom.com

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Instructions
In a mixing bowl, combine the flour, psyllium husk, dried chives, baking soda and salt.
Add the oil and water. Knead with your hands and form a ball. The texture should be soft and elastic, but not sticky. If the dough is too wet, add more psyllium husk. If it is too dry, add water.
Cut the dough into the according number of recipe servings. Roll into balls.
Place one dough ball between two sheets of parchment paper and use a rolling pin to roll it out evenly to approximately 8 inches wide. Repeat until the remaining balls of dough are shaped.
Very lightly grease a cast iron or non-stick pan and place over medium-high heat. Cook for 2 to 3 minutes. Flip and cook for another 1 to 2 minutes. Grease the pan as needed and repeat until all servings are cooked. Enjoy!

Notes
Leftovers
Stack between layers of parchment paper and refrigerate in an airtight container or storage
bag for up to five days. Freeze for up to one month. Reheat on a pan or in the oven for best
results.
Serving Size
One serving is equal to one 8-inch flatbread.
More Flavor
Add your choice of herbs or spices to the flour before mixing.
Serve it With
Grilled chicken, tofu, roasted chickpeas, fresh veggies and tzatziki sauce.

Cook Times

Active Prep10

Hands-On Cook20

Hands-Off Cook0

Passive0

Total Time30 minutes

Recipe Serving Size10

Ingredients

Ingredients
1 1/4 cup coconut flour
5 1/2 tablespoon psyllium husk powder
1/2 cup dried chive
1/2 teaspoon baking soda
1 1/2 teaspoon sea salt
2 1/2 tablespoon extra virgin olive oil
2 1/2 cup warm water
For greasing the pan:
2 tablespoon extra virgin olive oil

Cooking Tools Required
12-inch nonstick skillet, Cast iron pan, Cutting board, Measuring cups and spoons, Mixing bowls, Mixing spoon, parchment paper, Rolling Pin, Top Stove

Reheating/Serving Instructions
Heat in a hot pan set over medium heat, or in the microwave until warm.

Nutrition
Calories: 136kcal | Carbohydrates: 13g | Protein: 2g | Fat: 8g | Saturated Fat: 3g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Sodium: 438mg | Potassium: 5mg | Fiber: 9g | Sugar: 1g | Vitamin A: 109IU | Vitamin C: 1mg | Calcium: 3mg | Iron: 1mg

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Persian Khoresht Sabzi (Herb and Bean) Stew
$0.00 Cooking Fee
Rated 0 out of 5
Up to 10 servings
Persian Khoresht Sabzi (Herb and Bean) Stew

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Recipe adapted from:
Customer

Rated 0 out of 5

$0.00 Cooking Fee
Serving Size: 2 1/2 cups

Dairy Free Egg Free Gluten Free Refined Sugar Free Soy Free Vegan Vegetarian
This recipe was contributed by a Foodom customer, so it could be included in their weekly meal prep.

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Adjust the ingredients measurement scale here by changing this number. 10

Instructions
Pre heat broiler to low and broil eggplants about 15 minutes per side. Place in colander and allow to drain.
Meanwhile, in a large pot, heat the olive and add the sliced leeks, sauteing until golden. Add green onions and sauté a couple more minutes, then add the celery root, celery, and sunchokes, sauteing an additional 10 minutes.
Add the chard, saute for a few minutes, then all the herbs, reserved eggplant, beans, spices, Persian lemon (if using), and water. Bring to a boil, turn down to a high simmer and cook for 45 minutes. Add lemon juice.

Cook Times

Active Prep20

Hands-On Cook15

Hands-Off Cook45

Passive0

Total Time1 hour 20 minutes

Recipe Serving Size10

Ingredients

Ingredients
14 ounce canned red kidney beans rinsed and drained
5 eggplant medium
1/4 cup extra virgin olive oil
2 leek white parts only, sliced into half circles
1 bunch green onion finely chopped
2 celery root small dice
4 stalk celery with leaves, chopped
5 sunchoke (Jerusalem artichoke) chopped
1 bunch chard roughly chopped
1 bunch Italian parsley chopped
1 bunch fresh cilantro chopped
1 bunch fresh dill chopped
16 cup water
1/4 cup fresh lemon juice
3 bay leaf
1 1/2 tablespoon Kosher salt
1/3 cup fresh mint
1 1/2 teaspoon ground coriander
1/2 teaspoon freshly ground black pepper
3/4 teaspoon ground turmeric
pinch ground cardamom
1/4 cup fresh lemon juice
Optional:
3 dried Persian lemon pounded

Cooking Tools Required
Cutting board, Kitchen towels, Measuring cups and spoons, Sharp Knives, Stock pot or >5 Qt pot, Top Stove, Wooden Spatula

Reheating/Serving Instructions
Heat in the microwave on high power until heated through or in a pot over medium-high heat.

Nutrition
Calories: 219kcal | Carbohydrates: 37g | Protein: 8g | Fat: 7g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Sodium: 1387mg | Potassium: 1278mg | Fiber: 13g | Sugar: 13g | Vitamin A: 2889IU | Vitamin C: 41mg | Calcium: 150mg | Iron: 4mg

*No time to shop? For an additional fee, ask the cook to buy the ingredients for you, during checkout.
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* Do you have allergies or special requests?

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Honduran Coconut Rice and Beans

Honduran Coconut Rice and Beans

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Roasted Garlic Hummus

Roasted Garlic Hummus

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Ingredients

For the roasted garlic:

For the hummus:

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Quinoa Crackers

Quinoa Crackers

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Coconut Chive Flatbread

Coconut Chive Flatbread

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Ingredients

For greasing the pan:

Cooking Tools Required

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Persian Khoresht Sabzi (Herb and Bean) Stew

Persian Khoresht Sabzi (Herb and Bean) Stew

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Cooking Tools Required

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