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Starting with a $125 minimum cooking fee for labor plus the cost

Starting with a $125 minimum cooking fee for labor plus the cost of groceries, you can now book a week's worth of wholesome meals for the family at a fantastic value. These chefs are pros and can cook anything on the menu!

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Add quick side dishes that your chef can make while your main meal gets prepared to get the most value for your money at little or no extra labor fee! Meet the chefs.

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Paneer Makhanwala
$0.00 Cooking Fee
Rated 0 out of 5
8 servings
Paneer Makhanwala

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Recipe adapted from:
Dassana Amit

Rated 0 out of 5

$0.00 Cooking Fee
Serving Size: 5 ounces

Brain Food Egg Free Gluten Free Keto Lower Carb Nut Free Postpartum Pregnancy Soy Free Vegetarian
This Paneer Makhanwala has soft paneer cubes (Indian cottage cheese) in a buttery, creamy, tangy, lightly sweet gravy made with onion, tomato, cashews, herbs and spices.
https://www.vegrecipesofindia.com/paneer-makhanwala-recipe

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https://www.vegrecipesofindia.com/paneer-makhanwala-recipe

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Adjust the ingredients measurement scale here by changing this number. 8

Instructions
Making makhani paste
First mix chopped onions, tomatoes, ginger, garlic, cashews, mace, cinnamon, cloves and cardamoms with 1 cup water in a medium saucepan.
Cook everything without a lid till the tomatoes and onions soften. Cook for about 14 to 15 minutes on a medium flame. Allow this mixture to cool.
When the ingredients are warm or cool, add everything including the stock (the water in which the ingredients were cooked) in a good blender or grinder. Grind to a smooth and fine paste.
Remember there should be no small pieces of cashews or spices. Everything should be ground very well till fine and smooth.
Making paneer makhanwala
Heat butter in the same pan or another pan. Make sure the pan is dry when you add the butter. Add tejpatta (Indian bay leaf) and sauté for a few seconds.
Add the ground makhani paste. Stir well to mix with the butter
Add kashmiri red chili powder which gives a good color and is less spicy. You can also use deghi mirch or sweet paprika
Stir well and saute the masala on a medium heat.
Keep stirring often. You have to sauté the masala till you see the butter leaving the sides. It has to sautéed really well. This takes time but patience is the key.
Sauteing the masala paste takes about 20 to 22 mins on a medium to medium-high heat. Check the step by step photos (picture number 9) for the consistency of how the masala paste should be before you proceed to the next step.
Add slit green chilies, salt and water. Again stir very well to make an even curry mixture. Cook for 4 to 5 minutes.
Then add sugar and again stir. If you want to add honey instead of sugar then kindly check the notes section below.
Add the paneer cubes. Mix gently and switch off the heat.
Lastly add the light cream, crushed kasuri methi (dry fenugreek leaves) and garam masala powder.
Mix very well and switch off the heat. Check the taste of gravy and add more salt or sugar as needed.
Serve paneer makhanwala garnished with cream, grated paneer, ginger julienne, and cilantro leaves, hot or warm with naan or roti.

Cook Times

Active Prep20

Hands-On Cook30

Hands-Off Cook0

Passive0

Total Time50 minutes

Recipe Serving Size8

Ingredients

Ingredients
For makhani paste
2 small onion
3 medium tomato chopped
2 teaspoon fresh ginger chopped
6 clove garlic chopped
4 strand mace
2 green cardamom
2 inch cinnamon stick
2 cup water
Other Ingredients
4 tablespoon butter softened
2 bay leaf
2 teaspoon kashmir red chili powder
2 green chili
1 teaspoon Kosher salt more or less to taste or to dietary preference
3 cup water more or less as required
18 ounce Paneer cut into cubes or squares
1/2 cup light cream
1 1/2 teaspoon dry fenugreek leaves
1/2 teaspoon Garam Masala
1 teaspoon sugar
For Garnish
2 tablespoon light cream
4 tablespoon grated paneer - optional
2 inch piece ginger- julienne
4 tablespoon cilantro chopped

Cooking Tools Required
Cutting board, Ladle, Measuring cups and spoons, Saucepan, Saute pan, Sharp Knives, Spatula

Reheating/Serving Instructions
Heat in the microwave or pan over medium heat until heated through.

Nutrition
Calories: 347kcal | Carbohydrates: 10g | Protein: 12g | Fat: 30g | Saturated Fat: 18g | Polyunsaturated Fat: 0.5g | Monounsaturated Fat: 3g | Trans Fat: 0.2g | Cholesterol: 83mg | Sodium: 373mg | Potassium: 208mg | Fiber: 2g | Sugar: 3g | Vitamin A: 917IU | Vitamin C: 11mg | Calcium: 384mg | Iron: 1mg

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Coconut Fish Curry with Broccolini and Rice
$0.00 Cooking Fee
Rated 0 out of 5
1-10 servings
Coconut Fish Curry with Broccolini and Rice

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Recipe adapted from:
Jasmine and Melissa Hemsley

Rated 0 out of 5

$0.00 Cooking Fee
Serving Size: 3.5 oz cooked fish + 4 oz curry sauce

Brain Food Egg Free Gluten Free Lower Carb
Sisters Jasmine and Melissa Hemsley's approach to healthier eating is straightforward, healthy and refreshing: they use only natural, wholesome ingredients. Service this delicious coconut fish curry with or sautéed broccolini and basmati rice.

Coconut Fish Curry with Broccolini and Rice quantity

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Instructions
Cook the rice per package instructions. Set a side when ready.
In a food processor, blend the spice paste ingredients together until smooth – you might need to pulse a few times first.
Cut the fish into 2 inch cubes and season with a little salt and pepper. In a medium saucepan, gently toast the mustard seeds until they pop then add the ghee; add the paste. Turn up the heat and fry for about a minute, stirring regularly to stop the bottom from catching.
Add the coconut milk and bring to a medium simmer, put the lid on for 5 minutes. Add the fish cubes to the sauce and gently poach, covered, for about 3-4 minutes, until cooked through.
Meanwhile, trim the tenderstem broccolini and cook it in lightly salted boiling water for no more than 3 min so it's still tender. Drain and chill so it stopps cooking and maintain the bright green color.
Turn off the heat, add the tamari and squeeze over lots of lime juice. Season to taste, adding the maple syrup if you think it needs a little sweetness for balance. Serve topped with the reserved cilantro leaves, with steamed broccoli florets or sautéed bok choy and basmati rice.
Be careful not to over cook the fish. If overcooked, it becomes tough and will not taste as good.

Cook Times

Active Prep15

Hands-On Cook5

Hands-Off Cook15

Passive0

Total Time35 minutes

Recipe Serving Size10

Ingredients

Ingredients
3 pound cod fillet or pollock or other white fish
2 teaspoon mustard seeds
4 teaspoon ghee or butter or avocado oil
27 ounce canned full-fat coconut milk
2 teaspoon tamari sauce gluten-free soy
3 lime
1 teaspoon maple syrup to taste
26 ounce broccolini
2 cup aged basmati rice
FOR THE SPICE PASTE
3 teaspoon ground turmeric
2 teaspoon ground cumin
2 onion large halved
2 fresh red chili double if you want more kick
4 clove garlic
2 ½ inch fresh ginger piece
1 ½ ounce fresh cilantro leaves and stalks kept separate – use the stalks only in the paste (reserve the leaves for later)
2 tablespoon water

Cooking Tools Required
Cutting board, Dutch Oven, Food Processor, Measuring cups and spoons, Sharp Knives

Reheating/Serving Instructions
This dish doesn't freeze well, if frozen, the fish will become more tough. To reheat we'd recommend using either your stovetop or your oven. Set the oven to around 275 degrees fahrenheit, place the fish curry into a casserole or oven proof dish, cover with tinfoil and reheat for around 10 - 15 minutes.

Nutrition
Calories: 474kcal | Carbohydrates: 43g | Protein: 32g | Fat: 20g | Saturated Fat: 16g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Cholesterol: 64mg | Sodium: 180mg | Potassium: 913mg | Fiber: 2g | Sugar: 4g | Vitamin A: 1741IU | Vitamin C: 89mg | Calcium: 120mg | Iron: 5mg

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Sweet Potato and Butternut Squash with Parsley and Thyme (Ayurvedic)
$0.00 Cooking Fee
Rated 0 out of 5
1-10 servings
Sweet Potato and Butternut Squash with Parsley and Thyme (Ayurvedic)

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Recipe adapted from:
An Le

Rated 0 out of 5
(0 customer reviews)

$0.00 Cooking Fee
Serving Size: 1 cup

Dairy Free Egg Free Gluten Free Nut Free Refined Sugar Free Soy Free Vegan Vegetarian
Soothing and easily digestible, this simple dish is nourishing as it is tasty.

Sweet Potato and Butternut Squash with Parsley and Thyme (Ayurvedic) quantity

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Instructions
Heat the oil in a sauce pan over medium heat. Add the leek and saute until leeks are soft.
Stir in the asafetida, then the sweet potato and squash. Saute, stirring frequently, until contents are evenly covered.
Add the parsley, thyme, lemon juice, stock
Bring liquid to a boil, then reduce the heat to low, cover, and simmer until the vegetables are tender for about 20 minutes.
Stir in coconut milk (or cream) and season with salt and pepper. Cook until thoroughly heated.

Cook Times

Active Prep10

Hands-On Cook10

Hands-Off Cook20

Passive0

Total Time40 minutes

Recipe Serving Size10

Ingredients

Ingredients
2 tablespoon extra virgin olive oil or ghee
2 stalk leek white parts
½ teaspoon asafetida
2 each sweet potato large peeled and cut into cubes
3 cup butternut squash cut into cubes
4 tablespoon Italian parsley chopped
2 tablespoon fresh thyme
3 tablespoon fresh lemon juice or lime juice
32 ounce vegetable stock
5 tablespoon canned full-fat coconut milk cream
2 teaspoon Kosher salt
½ teaspoon freshly ground black pepper

Cooking Tools Required
Cutting board, Dutch Oven, Food storage containers, Kitchen towels, Measuring cups and spoons, Saucepan, Sharp Knives, Stock pot or >5 Qt pot, Top Stove, Vegetable Peeler

Reheating/Serving Instructions
Microwave or stove top heating

Nutrition
Calories: 118kcal | Carbohydrates: 19g | Protein: 2g | Fat: 5g | Saturated Fat: 3g | Cholesterol: 8mg | Sodium: 395mg | Potassium: 371mg | Fiber: 3g | Sugar: 4g | Vitamin A: 11568IU | Vitamin C: 18mg | Calcium: 53mg | Iron: 2mg

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Delish Chicken Lo Mein
$0.00 Cooking Fee
Rated 0 out of 5
6 servings
Delish Chicken Lo Mein

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Recipe adapted from:
Drive me hungry blog

Rated 0 out of 5

$0.00 Cooking Fee
Serving Size: 16 ounce

Dairy Free Nut Free
This delish high rated chicken lo mein is made with fresh Chinese egg noodles, tender chicken & tossed in a savory lo mein sauce! Tip: If you can't find lo mein noodles, you can use spaghetti, linguine, or fettuccine noodles instead. Use a wheat based noodle as they can hold up better to the sauce.

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Adjust the ingredients measurement scale here by changing this number. 6 people

Instructions
Lo mein sauce: Add the ingredients for the lo mein sauce in a medium-sized bowl and stir together until the sugar dissolves.
Marinate chicken: Marinate the chicken with one tablespoon of the prepared sauce while prepping the vegetables.
Boil noodles: Boil the noodles until they are al dente, 1 or 2 minutes shy of the package instructions. Rinse under cold water and drizzle on a tiny amount of oil to prevent them from sticking.
Stir fry chicken and vegetables: Heat a wok or pan over medium-high heat and add the oil. Cook the chicken until fully cooked and then remove it from the pan and set it aside.
Add the vegetables and stir fry for 2 to 3 minutes or until tender but crisp.
Add noodles and sauce: Add the noodles and sauce to the pan and toss to combine for 1 to 2 minutes. The sauce should become shiny, glossy, and thick.
Add the chicken back in and combine together.
Garnish with chopped green onions and sesame seeds.
Notes
Fresh noodles: You can tell if fresh noodles are cooked or raw by the presence of flour. Uncooked fresh noodles are dusted with flour while pre-cooked fresh noodles come vacuum packed, lightly coated with oil.
Vegetables for stir fry: I used carrots, red bell pepper, onions, shiitake mushrooms, and snow peas. Use any you have on hand.
Leftovers: Store leftovers in an airtight container in the fridge for up to 3 days or freeze them for up to one month.

Cook Times

Active Prep10

Hands-On Cook10

Hands-Off Cook0

Passive0

Total Time20 minutes

Recipe Serving Size6 people

Ingredients

Ingredients
For the stir fry
24 ounce Chinese egg noodles Or substitute with dried lo mein noodles, spaghetti, linguine, or fettuccine
1.5 pound boneless skinless chicken thigh cut to bite-size pieces
1.5 tablespoon avocado oil
2 carrot sliced ¼ inch thick
1 red bell pepper sliced ¼ inch thick
1 onion sliced ¼ inch thick
4 ounce fresh shiitake mushroom sliced ¼ inch thick
1/2 cup snow peas sliced ¼ inch thick
2 stalk scallion chopped for garnish
3 teaspoon sesame seeds toasted for garnish
For the Low Mein sauce
0.75 cup chicken stock substitute with vegetable stock or water
3 Tablespoon oyster sauce
2 Tablespoon dark soy sauce
2.5 Tablespoon low sodium soy sauce
1.5 teaspoon cornstarch
1.5 teaspoon toasted sesame oil
1.5 teaspoon brown sugar
1.5 teaspoon ginger grated
4.5 clove garlic minced
Make it spicy (optional)
1 teaspoon chili garlic sauce it's salty, use sparingly. Add more or less per hotness preference

Cooking Tools Required
Cutting board, Measuring cups and spoons, Saute pan, Sharp Knives, Top Stove, Wooden Spatula

Reheating/Serving Instructions
Leftovers: Store leftovers in an airtight container in the fridge for up to 3 days or freeze them for up to one month.

Nutrition
Calories: 438kcal | Carbohydrates: 49g | Protein: 31g | Fat: 13g | Saturated Fat: 3g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 5g | Trans Fat: 0.02g | Cholesterol: 109mg | Sodium: 1218mg | Potassium: 586mg | Fiber: 5g | Sugar: 6g | Vitamin A: 4175IU | Vitamin C: 34mg | Calcium: 51mg | Iron: 4mg

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Saag Paneer with Tofu
$0.00 Cooking Fee
Rated 0 out of 5
FSA/HSA
1-10 servings
Saag Paneer with Tofu

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Recipe adapted from:
Kaiser Permanente

Rated 0 out of 5

$0.00 Cooking Fee
Serving Size: 8 ounces

FSA/HSA eligible Details On Foodom, qualified customers can pay for these dishes using most FSAs (Flexible Spending Accounts) and HSAs (Health Savings Accounts). Qualifying conditions include any type of diabetes, such as prediabetes, type 1 or 2 diabetes, gestational diabetes, LADA.

Select this option at checkout if you have a card, or pay with another method and request reimbursement from your benefits administrator later.
Shop FSA/HSA eligible dishes when qualified

Dairy Free Diabetes Friendly Egg Free Refined Sugar Free Soy Free Vegan Vegetarian
Tofu takes the place of paneer in this lighter version of saag paneer, a classic Indian dish made with fresh spinach sautéed in plenty of ginger, cumin, garam masala, chiles, coriander and turmeric.

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Instructions
Make tofu paneer:
Mix together the lemon juice, water, salt, and nutritional yeast in a glass bowl.
Chop tofu into 1⁄2 inch cubes and add to lemon juice mixture and stir well. Set aside and let marinate at least 1 hour.
Preheat oven to 400. Pour the tofu mixture on a baking sheet and spread out so none of them are touching each other. Bake tofu for 20-25 minutes, stirring halfway through, until browned and crispy on edges.
Make the cashew cream:
Soak the cashews in the 1⁄2 cup boiling water for at least 5-10 minutes (longer if possible).
Place the cashews and water in a food processor or blender and blend until pureed totally smooth.
Make Saag:
Bring 1 1⁄2 cups of water to boil in a large pan. Add spinach and place lid on top. Cook spinach for 2-3 minutes and then stir and cook another 1-2 minutes until spinach is wilted and cooked.
Transfer to a food processor with the water and puree until smooth.
Chop the onion and poblano pepper and set aside.
Heat a large pan until hot. Once hot, add oil, chopped onion and chopped peppers. Saute for 6-8 minutes until the onion is brown and tender.
Add the ginger and garlic and stir well. Cook another 1-2 minutes until browned and fragrant.
Add the garam masala, cumin, coriander, and pepper flakes and cook for 1 minute or until fragrant.
Add the tomatoes, salt, and lime juice to the pan and stir well. Add the cashew cream and pureed spinach and stir well. Cook for another 5 minutes or until mixture is thick.
Add tofu paneer on top of saag mixture to serve (or mix in).

Cook Times

Active Prep30

Hands-On Cook25

Hands-Off Cook25

Passive0

Total Time1 hour 20 minutes

Recipe Serving Size10

Ingredients

Ingredients
Tofu “Paneer”:
35 ounce extra firm tofu
5 tablespoon fresh lemon juice
7 1/2 tablespoon water
7 1/2 tablespoon nutritional yeast
1/2 teaspoon sea salt
Saag:
40 ounce baby spinach
3 3/4 cup water
2 1/2 teaspoon avocado oil
2 poblano pepper diced and seeds removed
2 large yellow onion chopped
2 1/2 tablespoon fresh ginger grated
7 clove garlic minced or pressed
37 ounce canned diced tomatoes
1/2 teaspoon sea salt
2 1/2 teaspoon garam masala
2 1/2 teaspoon cumin
5 teaspoon ground coriander
1/2 teaspoon crushed red pepper
2 1/2 tablespoon fresh lemon juice
Cashew cream:
1/2 cup raw cashews
1/2 cup boiling water

Cooking Tools Required
12-inch nonstick skillet, 5-quart saucepot, Baking Pan, Cutting board, Food Processor, Measuring cups and spoons, Mixing bowls, Non stick saute pan, Oven, Sharp Knives, Top Stove

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

Nutrition
Calories: 193kcal | Carbohydrates: 21g | Protein: 16g | Fat: 7g | Saturated Fat: 1g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 3g | Sodium: 546mg | Potassium: 1262mg | Fiber: 7g | Sugar: 6g | Vitamin A: 10881IU | Vitamin C: 68mg | Calcium: 206mg | Iron: 7mg

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Chinese Chicken and Broccoli Stir-Fry-Diabetes Friendly
$0.00 Cooking Fee
Rated 0 out of 5
FSA/HSA
6 servings
Chinese Chicken and Broccoli Stir-Fry-Diabetes Friendly

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Recipe adapted from:
Mayumi Tavalero

Rated 0 out of 5

$0.00 Cooking Fee
Serving Size: 4 ounce

FSA/HSA eligible Details On Foodom, qualified customers can pay for these dishes using most FSAs (Flexible Spending Accounts) and HSAs (Health Savings Accounts). Qualifying conditions include any type of diabetes, such as prediabetes, type 1 or 2 diabetes, gestational diabetes, LADA.

Select this option at checkout if you have a card, or pay with another method and request reimbursement from your benefits administrator later.
Shop FSA/HSA eligible dishes when qualified

Dairy Free Diabetes Friendly Egg Free Gluten Free Heart Healthy Nut Free
This dish will easily outdo your local Chinese take out both in taste and quality of ingredients.

Chinese Chicken and Broccoli Stir-Fry-Diabetes Friendly quantity

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Adjust the ingredients measurement scale here by changing this number. 6

Instructions
Place the chicken slices in a medium bowl. Add the marinade ingredients and mix thoroughly. Let chicken marinate at room temperature for 15 minutes.
Meanwhile, in a small bowl whisk together the sauce ingredients. Set aside.
Heat a large sauté pan or wok over medium-high heat. Add half the oil, then carefully place chicken pieces in pan, spreading them out. Cook without stirring for a minute or so, then stir-fry until meat is about 80 percent done. Remove chicken from pan and reserve.
To the same pan add remaining oil. Add the ginger and garlic and cook for a minute or less, just until garlic is pale gold.
Add onion and stir-fry for a minute or two, then add the broccoli to the pan. Cook for an additional minute.
Add the cooked reserved chicken including any accumulated juices, mixing well to combine.
Pour sauce over chicken and broccoli, cover and cook for several minutes or until broccoli is tender crisp. Add additional water if sauce is too thick and adjust seasonings if needed.

Cook Times

Active Prep15

Hands-On Cook10

Hands-Off Cook0

Passive15

Total Time40 minutes

Recipe Serving Size6

Ingredients

Ingredients
1 ½ pound boneless skinless chicken breast sliced against the grain into strips about 1/8 inch thick and 2 inches long
Marinade:
2 1/2 teaspoon gluten free soy sauce more or less to taste, or dietary preference
1 ½ tablespoon dry sherry
3 tablespoon corn starch
Sauce:
¼ cup water
1 tablespoon gluten free soy sauce more or less to taste, or dietary preference
1 ½ tablespoon brown sugar packed
1 ½ tablespoon sesame oil
1 ½ tablespoon corn starch
1 ½ tablespoon rice vinegar
2 teaspoon Kikkoman oyster sauce (gluten free) more or less to taste, or dietary preference
2 tablespoon avocado oil
2 tablespoon fresh ginger finely chopped
5 clove garlic finely chopped
1 onion large, sliced lengthwise into strips about ¼ inch thick
6 cup broccoli florets

Cooking Tools Required
Cutting board, Measuring cups and spoons, Top Stove, Wok

Reheating/Serving Instructions
Microwave on medium power until heated through.

Nutrition
Calories: 288kcal | Carbohydrates: 18g | Protein: 28g | Fat: 12g | Saturated Fat: 2g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 6g | Trans Fat: 1g | Cholesterol: 73mg | Sodium: 527mg | Potassium: 773mg | Fiber: 3g | Sugar: 5g | Vitamin A: 602IU | Vitamin C: 85mg | Calcium: 63mg | Iron: 1mg

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Sesame Jasmine Rice
$0.00 Cooking Fee
Rated 0 out of 5
1-10 servings
Sesame Jasmine Rice

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Recipe adapted from:
Beth - Budget Bytes

Rated 0 out of 5

$0.00 Cooking Fee
Serving Size: 1 cup

Dairy Free Egg Free Gluten Free Nut Free Refined Sugar Free Soy Free Vegetarian
This simple but flavorful rice pairs well with any of your Southeast Asian inspired meals, and can really make your meal pop. Pair with chicken yakitory or stir fry dishes.

Sesame Jasmine Rice quantity

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Instructions
Mince the garlic and add it to a medium sauce pot with the butter. Sauté the garlic for 1-2 minutes over medium heat, or just until the garlic begins to soften and becomes very fragrant.
Add the rice to the pot and continue to stir and cook for 2-3 minutes more to toast the rice.
Carefully add the water and soy sauce, then give the pot a brief stir to combine. Place a lid on the pot, turn the heat up to high, and allow it to come to a full boil. Once boiling, reduce the heat to low and let it simmer for 15 minutes.
After 15 minutes, turn the heat off and let the rice rest, undisturbed and with the lid in place, for 5 minutes. After 5 minutes, remove the lid and fluff the rice with a fork. Drizzle the toasted sesame oil over top, add the sesame seeds, and gently fold the rice until the sesame oil and seeds are distributed throughout.
Garnish with green onion, and serve warm.

Cook Times

Active Prep5

Hands-On Cook0

Hands-Off Cook30

Passive0

Total Time35 minutes

Recipe Serving Size10

Ingredients

Ingredients
3 cup jasmine white rice
4 cup water
3 tablespoon butter
3 tablespoon soy sauce
3 clove garlic minced
1.5 tablespoon sesame oil
3 teaspoon sesame seeds
Garnish
2 stalk green onion

Cooking Tools Required
Cutting board, Fine-Mesh Strainer, Measuring cups and spoons, Saucepan, Sharp Knives, Top Stove

Reheating/Serving Instructions
Heat in microwave, covered, on high heat until warm.

Nutrition
Calories: 260kcal | Carbohydrates: 45g | Protein: 5g | Fat: 6g | Saturated Fat: 3g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Trans Fat: 1g | Cholesterol: 9mg | Sodium: 337mg | Potassium: 89mg | Fiber: 1g | Sugar: 1g | Vitamin A: 129IU | Vitamin C: 1mg | Calcium: 30mg | Iron: 1mg

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Tofu & Cauliflower Fried Rice
$0.00 Cooking Fee
Rated 0 out of 5
1-10 servings
Tofu & Cauliflower Fried Rice

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Recipe adapted from:
KaiaFit

Rated 0 out of 5

$0.00 Cooking Fee
Serving Size: 2 cups

Dairy Free Egg Free Gluten Free Refined Sugar Free Soy Free Vegan Vegetarian
This KaiaFit recipe is part of the 7-day Spring cleanse for 2022.
https://clients.mindbodyonline.com/classic/ws?studioid=-35430&stype=41&sTG=45&prodId=101242

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https://clients.mindbodyonline.com/classic/ws?studioid=-35430&stype=41&sTG=45&prodId=101242

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Instructions
Cook the rice according to package directions.
Meanwhile, add the tofu to a bowl with 1/4 of the tamari sauce and the rice vinegar. Stir to combine and ensure the tofu is well coated.
Heat the sesame oil over medium heat. Add the seasoned tofu and cook for five to six minutes or until browned. Transfer to a plate or bowl and set aside.
To the same pan add the carrots, edamame, and water. Cover with a lid and steam for about five minutes until the carrots are just tender.
Add the garlic and half of the green onion and stir to combine then add the remaining tamari and sriracha. Stir well and ensure the tamari is bubbling before adding the cauliflower rice, cooked brown rice, and tofu to the pan. Stir to combine and continue to cook for two to three minutes or until the cauliflower rice is tender.
Stir in the remaining green onions. Season with additional tamari or salt if needed.
Divide between plates or bowls and enjoy.

Cook Times

Active Prep15

Hands-On Cook20

Hands-Off Cook20

Passive0

Total Time55 minutes

Recipe Serving Size10

Ingredients

Ingredients
2 1/2 cup brown rice cooked according to package directions
32 ounce medium firm tofu extra-firm, pressed then crumbled into pieces
10 tablespoon tamari sauce divided
15 teaspoon rice vinegar
8 teaspoon sesame oil
5 carrot medium, peeled and chopped
2 1/2 cup frozen edamame thawed and shelled
1 1/2 cup water
10 clove garlic minced
15 stalk green onion sliced, divided
8 teaspoon Sriracha sauce
5 cup frozen riced cauliflower fresh

Cooking Tools Required
Cutting board, Kitchen towels, Measuring cups and spoons, Mixing bowls, Mixing spoon, Saucepan, Sharp Knives, Skillet, Spatula, Top Stove

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

Nutrition
Calories: 332kcal | Carbohydrates: 49g | Protein: 16g | Fat: 9g | Saturated Fat: 1g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 3g | Sodium: 1146mg | Potassium: 569mg | Fiber: 5g | Sugar: 4g | Vitamin A: 5280IU | Vitamin C: 47mg | Calcium: 180mg | Iron: 3mg

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Naked Wonton Soup
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4 servings
Naked Wonton Soup

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Recipe adapted from:
Mayumi Tavalero

Rated 0 out of 5

$0.00 Cooking Fee
Serving Size: 8 ounces

FSA/HSA eligible Details On Foodom, qualified customers can pay for these dishes using most FSAs (Flexible Spending Accounts) and HSAs (Health Savings Accounts). Qualifying conditions include any type of diabetes, such as prediabetes, type 1 or 2 diabetes, gestational diabetes, LADA.

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Dairy Free Diabetes Friendly Egg Free Heart Healthy Keto Lower Carb Refined Sugar Free
Enjoy this simple no-wrapper, fiber-rich, and satisfying Naked Wonton Soup. It's sure to warm you up without the extra carbs!

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Instructions
In a large pan, heat sesame oil over medium heat. Add ground turkey, breaking it apart with a spoon. Cook until fully browned (about 6-8 minutes).
Add garlic and ginger to the pan with the turkey. Stir and cook for another 1-2 minutes until fragrant.
In a large pot, bring the chicken broth to a simmer over medium heat. Add the cooked turkey mixture, soy sauce, and rice vinegar. Stir to combine. Add the sliced mushrooms, shredded carrots, and kale. Simmer for 5-7 minutes until the vegetables are tender.
Ladle the soup into bowls. Garnish with chopped green onions. Serve immediately and enjoy this heart-healthy, filling soup!

Cook Times

Active Prep10

Hands-On Cook12

Hands-Off Cook0

Passive0

Recipe Serving Size4

Ingredients

Ingredients
1 pound lean ground turkey
4 cup low-sodium chicken broth
1 tablespoon sesame oil
2 clove garlic minced
1 tablespoon fresh ginger grated
1 cup kale chopped
1/2 cup white mushroom sliced
1 tablespoon low-sodium soy sauce
1/4 cup green onion chopped
1/2 cup carrot shredded
1 tablespoon rice vinegar

Cooking Tools Required
12-inch saute pan, 5-quart saucepot, Cutting board, Ladle, Measuring cups and spoons, Sharp Knives, Spatula, Top Stove

Reheating/Serving Instructions
Heat soup in a small pot on medium-high heat until just simmering or in the microwave on high power.

Nutrition
Calories: 215kcal | Carbohydrates: 6g | Protein: 33g | Fat: 7g | Saturated Fat: 2g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 3g | Trans Fat: 0.02g | Cholesterol: 62mg | Sodium: 289mg | Potassium: 690mg | Fiber: 1g | Sugar: 2g | Vitamin A: 3288IU | Vitamin C: 8mg | Calcium: 41mg | Iron: 2mg

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Lite Chicken Lo Mein
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6 servings
Lite Chicken Lo Mein

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Recipe adapted from:
Drive me hungry blog

Rated 0 out of 5

$0.00 Cooking Fee
Serving Size: 16 ounce

Dairy Free Lower Carb Nut Free
This delish high rated chicken lo mein is made with miracle low carb noodles, tender chicken breast & tossed in a savory lo mein sauce!

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Adjust the ingredients measurement scale here by changing this number. 6 people

Instructions
Lo mein sauce: Add the ingredients for the lo mein sauce in a medium-sized bowl and stir together until the sugar dissolves.
Marinate chicken: Marinate the chicken with one tablespoon of the prepared sauce while prepping the vegetables.
Boil noodles: Boil the noodles until they are al dente, per packaging instructions.
Stir fry chicken and vegetables: Heat a wok or pan over medium-high heat and add the oil. Cook the chicken until fully cooked and then remove it from the pan and set it aside.
Add the vegetables and stir fry for 2 to 3 minutes or until tender but crisp.
Add noodles and sauce: Add the noodles and sauce to the pan and toss to combine for 1 to 2 minutes. The sauce should become shiny, glossy, and thick.
Add the chicken back in and combine together.
Garnish with chopped green onions and sesame seeds.
Notes
Fresh noodles: You can tell if fresh noodles are cooked or raw by the presence of flour. Uncooked fresh noodles are dusted with flour while pre-cooked fresh noodles come vacuum packed, lightly coated with oil.
Vegetables for stir fry: I used carrots, red bell pepper, onions, shiitake mushrooms, and snow peas. Use any you have on hand.
Leftovers: Store leftovers in an airtight container in the fridge for up to 3 days or freeze them for up to one month.

Cook Times

Active Prep10

Hands-On Cook10

Hands-Off Cook0

Passive0

Total Time20 minutes

Recipe Serving Size6 people

Ingredients

Ingredients
For the stir fry
20 ounce drained shirataki noodles OR Miracle Noodles
1.5 pound boneless skinless chicken breast cut to bite-size pieces
1.5 tablespoon avocado oil
2 carrot sliced ¼ inch thick
1 red bell pepper sliced ¼ inch thick
1 onion sliced ¼ inch thick
4 ounce fresh shiitake mushroom sliced ¼ inch thick
1/2 cup snow peas sliced ¼ inch thick
2 stalk scallion chopped for garnish
3 teaspoon sesame seeds toasted for garnish
For the Low Mein sauce
0.75 cup chicken stock substitute with vegetable stock or water
3 Tablespoon oyster sauce
2 Tablespoon dark soy sauce
2.5 Tablespoon low sodium soy sauce
1.5 teaspoon cornstarch
1.5 teaspoon toasted sesame oil
1.5 teaspoon monk fruit sweetener
1.5 teaspoon ginger grated
4.5 clove garlic minced
Make it spicy (optional)
1 teaspoon chili garlic sauce it's salty, use sparingly. Add more or less per hotness preference

Cooking Tools Required
Cutting board, Measuring cups and spoons, Saute pan, Sharp Knives, Top Stove, Wooden Spatula

Reheating/Serving Instructions
Leftovers: Store leftovers in an airtight container in the fridge for up to 3 days or freeze them for up to one month.

Nutrition
Calories: 254kcal | Carbohydrates: 16g | Protein: 29g | Fat: 9g | Saturated Fat: 1g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 4g | Trans Fat: 0.01g | Cholesterol: 73mg | Sodium: 1055mg | Potassium: 726mg | Fiber: 2g | Sugar: 4g | Vitamin A: 4182IU | Vitamin C: 36mg | Calcium: 46mg | Iron: 1mg

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Veggie and Tofu Stir Fry-Low FODMAP
$0.00 Cooking FeeRated 5 out of 5 based on 1 review.
Rated 5 out of 5
FSA/HSA
6 servings
Veggie and Tofu Stir Fry-Low FODMAP

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Recipe adapted from:
Mayumi Tavalero

Rated 5 out of 5 based on 5 customer ratings

$0.00 Cooking FeeRated 5 out of 5 based on 1 review.
Serving Size: 1 1/4 cups

FSA/HSA eligible Details On Foodom, qualified customers can pay for these dishes using most FSAs (Flexible Spending Accounts) and HSAs (Health Savings Accounts). Qualifying conditions include any type of diabetes, such as prediabetes, type 1 or 2 diabetes, gestational diabetes, LADA.

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Shop FSA/HSA eligible dishes when qualified

Dairy Free Diabetes Friendly Egg Free Gluten Free Heart Healthy Low FODMAP Lower Carb Nut Free Vegan Vegetarian
Veggie and Tofu Stir-Fry gives you that delicious seared, slightly smoky taste that you enjoy in a good Chinese restaurant.

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Instructions
Cut tofu lengthwise into 4 equal pieces; cut each piece crosswise into 1/2-inch squares. Place tofu on several layers of paper towels; cover with additional paper towels. Let stand 10 minutes, pressing down occasionally.
Combine tofu, salt, pepper, and cornstarch in a medium bowl; toss to coat.
Heat a large wok or skillet over medium high heat. Add avocado oil to pan; swirl to coat.
Add tofu to pan; stir-fry 8 minutes, turning to brown on all sides. Remove tofu from pan with a slotted spoon; place in a medium bowl.
Add chives and ginger to pan; adding additional oil if needed and stir-fry 1 minute. Remove from pan; add to bowl with tofu.
Add additional oil to pan; swirl to coat.
Add carrots; stir-fry 3 minutes. Add bok choy and zucchini, stir-fry 3 minutes.
Add tofu back to pan. Whisk together all the sauce ingredients and pour over tofu. Mix well to combine, lifting from the bottom of the pan, being careful not to break up the tofu.

Cook Times

Active Prep10

Hands-On Cook20

Hands-Off Cook0

Passive10

Total Time40 minutes

Recipe Serving Size6

Ingredients

Ingredients
For the tofu:
14 ounce extra-firm tofu drained
1 tablespoon avocado oil
1/3 teaspoon freshly ground black pepper
1 tablespoon corn starch
For the aromatics:
1 bunch fresh chive chopped 1/4 inch
1 1/2 tablespoon fresh ginger grated
For the vegetables:
1 tablespoon avocado oil
3 carrot large, peeled and julienne-cut
4 head baby bok choy cut into 2 inch lengths
3 zucchini cut into 2 inch lengths about 1/2 inch wide
For the sauce:
1 tablespoon corn starch
3 tablespoon dry sherry or Shaoxing wine
1/3 cup vegetable broth
2 tablespoon gluten free soy sauce more or less to taste or dietary preference
3 tablespoon brown sugar
2 teaspoon sesame oil

Cooking Tools Required
Colander, Cutting board, Measuring cups and spoons, Mixing bowls, Mixing spoon, Saute pan, Sharp Knives, Spatula, Tongs, Top Stove, Vegetable Peeler, Whisk, Wok

Reheating/Serving Instructions
Heat in microwave on high power until heated through or stir fry over medium heat.

Nutrition
Calories: 164kcal | Carbohydrates: 17g | Protein: 7g | Fat: 8g | Saturated Fat: 1g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 4g | Sodium: 461mg | Potassium: 492mg | Fiber: 2g | Sugar: 11g | Vitamin A: 5378IU | Vitamin C: 20mg | Calcium: 55mg | Iron: 1mg

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Chinese Fried Rice-Low FODMAP
$0.00 Cooking Fee
Rated 0 out of 5
6 servings
Chinese Fried Rice-Low FODMAP

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Recipe adapted from:
Mayumi Tavalero

Rated 0 out of 5

$0.00 Cooking Fee
Serving Size: about 2/3 cup

Gluten Free Low FODMAP Nut Free Postpartum Refined Sugar Free Vegetarian
This recipe may be simple but it's so delicious! Leftovers heat quickly in the microwave. Please note: This Low FODMAP version contains no onions or peas.

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Adjust the ingredients measurement scale here by changing this number. 6 people

Instructions
Cook rice according to package instructions. Remove from heat and let stand 5 minutes without lifting the lid. Fluff with a fork before using.
Heat wok or sauté pan over medium-high heat.
When pan is hot add oil then the diced carrots. Saute for a couple minutes. Add the eggs chopping them into small pieces as they cook.
Add the rice, breaking up any large chunks.
Add the bean sprouts, Pour soy sauce over rice mixture and continue to stir-fry until rice is uniform in color.
Add pepper; taste and correct seasonings.
Remove from heat and add sesame oil to finish.

Cook Times

Active Prep10

Hands-On Cook10

Hands-Off Cook25

Passive0

Total Time45 minutes

Recipe Serving Size6 people

Ingredients

Ingredients
2 cup long grain white rice cooked according to package directions
1 tablespoon avocado oil or favorite high heat oil
2 egg lightly beaten
1 carrot diced
1 tablespoon gluten free soy sauce more or less to taste
1/4 teaspoon freshly ground black pepper more or less to taste
1 teaspoon sesame oil
1/2 cup bean sprouts

Cooking Tools Required
Cutting board, Measuring cups and spoons, Saute pan, Sharp Knives, Skillet, Spatula, Top Stove, Wok

Reheating/Serving Instructions
Heat in microwave, covered, on full power.

Nutrition
Calories: 281kcal | Carbohydrates: 51g | Protein: 7g | Fat: 5g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Trans Fat: 1g | Cholesterol: 55mg | Sodium: 199mg | Potassium: 144mg | Fiber: 1g | Sugar: 1g | Vitamin A: 1780IU | Vitamin C: 2mg | Calcium: 31mg | Iron: 1mg

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Goan Chickpea Curry
$0.00 Cooking Fee
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1-10 servings
Goan Chickpea Curry

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Recipe adapted from:
KaiaFit

Rated 0 out of 5

$0.00 Cooking Fee
Serving Size: 1 cup

Dairy Free Egg Free Gluten Free Nut Free Refined Sugar Free Soy Free Vegan Vegetarian
This KaiaFit recipe is part of the 7-day Spring cleanse for 2022.
https://clients.mindbodyonline.com/classic/ws?studioid=-35430&stype=41&sTG=45&prodId=101242

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https://clients.mindbodyonline.com/classic/ws?studioid=-35430&stype=41&sTG=45&prodId=101242

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Instructions
Heat a skillet over medium heat. Toast the coriander and cumin seeds until fragrant, about one minute. Remove from heat.
Using a mortar and pestle or small food processor, crush the coriander and cumin along with the ginger, salt, paprika, and turmeric into a paste. Set aside.
Heat the oil in the same skillet over medium heat. Cook the onion for five minutes, then stir in the spice paste for another minute. Add the tomato and cook until soft, about two minutes.
Stir in the tamarind, coconut milk, and chickpeas. Bring to a gentle simmer and season with more salt if needed. Divide into bowls and enjoy!

Cook Times

Active Prep30

Hands-On Cook10

Hands-Off Cook0

Passive0

Total Time40 minutes

Recipe Serving Size10

Ingredients

Ingredients
5 teaspoon coriander seeds
2 1/2 teaspoon cumin seeds
8 teaspoon fresh ginger minced
1 1/2 teaspoon sea salt more or less to taste
1 1/2 teaspoon paprika
1 1/2 teaspoon ground turmeric
3 1/2 teaspoon coconut oil
2 yellow onion large, diced
3 tomato small, diced
5 teaspoon tamarind paste
30 ounce canned full-fat coconut milk
45 ounce canned chickpeas rinsed and drained

Cooking Tools Required
Can Opener, Colander, Cutting board, Kitchen towels, Measuring cups and spoons, Mortar and Pestle, Sharp Knives, Skillet, Top Stove

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

Nutrition
Calories: 448kcal | Carbohydrates: 47g | Protein: 14g | Fat: 25g | Saturated Fat: 20g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 2g | Sodium: 376mg | Potassium: 779mg | Fiber: 13g | Sugar: 12g | Vitamin A: 497IU | Vitamin C: 11mg | Calcium: 101mg | Iron: 6mg

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Sweet Potato Paratha
$0.00 Cooking Fee
Rated 0 out of 5
1-10 servings
Sweet Potato Paratha

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Recipe adapted from:
Kaiser Permanente

Rated 0 out of 5

$0.00 Cooking Fee
Serving Size: 1-2 parathas

Dairy Free Egg Free Nut Free Refined Sugar Free Soy Free Vegan Vegetarian
Sweet Potato Paratha is a delicious Indian flatbread prepared with mashed sweet potato, wheat flour, and Indian spices.
https://thrive.kaiserpermanente.org/care-near-you/northern-california/santaclara/sweet-potato-paratha/

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https://thrive.kaiserpermanente.org/care-near-you/northern-california/santaclara/sweet-potato-paratha/

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Instructions
Boil potatoes (cook until soft enough to be mashed).
To make the dough, mix the flour and nigella seeds in a bowl. Add a little water at a time and knead the dough by hand or in a food processor with half-moon shaped blades, by pulsing. Cover dough and set it aside.
When potatoes are cooked, mash in a bowl or pot. Add all the rest of the stuffing ingredients and mix well.
Divide the dough into however many balls for the servings selected and flatten them into dough-patties by smearing them with dry flour.
Divide filling into the number of servings selected and then fill each patty and bring the edges together in the center to make balls.
Flatten them and roll them out with a rolling pin, keeping them ½ cm thick.
Preheat a flat griddle. Place paratha on heated griddle and cook until browned on one side. Flip and cook until browned on the other side.
Optional for serving:
Chutney

Cook Times

Active Prep30

Hands-On Cook20

Hands-Off Cook0

Passive0

Total Time50 minutes

Recipe Serving Size10

Ingredients

Ingredients
Dough:
4 cup whole wheat flour
2 cup water
1/2 teaspoon Nigella seeds
Filling:
4 each sweet potato peeled and cubed
1/2 teaspoon ground turmeric
1/2 teaspoon garam masala
1/2 teaspoon ground cumin regular or roasted
2 stalk green onion
2 tablespoon fresh cilantro
2 teaspoon fresh lemon juice
1 teaspoon sea salt

Cooking Tools Required
12-inch nonstick skillet, 5-quart saucepot, Cutting board, Food Processor, griddle, Measuring cups and spoons, Mixing bowls, Potato Masher, Rolling Pin, Sharp Knives, Top Stove

Reheating/Serving Instructions
Heat in the oven at 350 degrees for 10 minutes or on the cooktop in a pan over medium heat.

Nutrition
Calories: 244kcal | Carbohydrates: 53g | Protein: 8g | Fat: 1g | Saturated Fat: 0.2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 0.2g | Sodium: 286mg | Potassium: 492mg | Fiber: 8g | Sugar: 4g | Vitamin A: 12860IU | Vitamin C: 3mg | Calcium: 49mg | Iron: 2mg

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Fried Rice with Soy Sauce and Eggs 2
$0.00 Cooking Fee
Rated 0 out of 5
6 servings
Fried Rice with Soy Sauce and Eggs 2

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Recipe adapted from:
Jun Cai

Rated 0 out of 5

$0.00 Cooking Fee
Serving Size: 2 cups

Nut Free Vegetarian
This hearty dish includes bok choy, onion, and ginger, and was submitted by Foodom platform Chef Jun Cai who serves the San Franciso East Bay Area and Sonoma/Napa Areas.

Fried Rice with Soy Sauce and Eggs 2 quantity

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Instructions
1. Cook rice according to package instructions. Remove from heat and let stand 5 minutes without lifting the lid. Fluff with egg yolk before using.
2. Heat wok or sauté pan over medium-high heat, add half onion, ginger, red chili, soy sauce, dark soy sauce stew 5 minutes filter
3. When pan is hot add oil then the diced carrots and half onion, Saute for a couple minutes. Add the egg white chopping them into small pieces as they cook.
4. Add the rice, breaking up any large chunks.
5. Add the bok choy Pour soy sauce over rice mixture and continue to stir-fry until rice is uniform in color.
6. Add white pepper; chicken bouillon powder, taste and correct seasonings.
7. Remove from heat and add sesame oil and green onion

Cook Times

Active Prep20

Hands-On Cook15

Hands-Off Cook35

Passive10

Total Time1 hour 20 minutes

Recipe Serving Size6

Ingredients

Ingredients
2 cup long grain white rice
3 tablespoon avocado oil
3 each egg
2 each carrot
3 head baby bok choy
3 tablespoon soy sauce
1.5 teaspoon dark soy sauce
2 teaspoon sesame oil
3 each dry red chili
3 stalk green onion
1 teaspoon fresh ginger
1 each yellow onion
1 tablespoon white pepper
2 tablespoon chicken bouillon powder

Cooking Tools Required
Cutting board, Grater, Kitchen towels, Measuring cups and spoons, Mixing bowls, Mixing spoon, Pot with lid, Sharp Knives, Vegetable Peeler, Wooden Spatula

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

Nutrition
Calories: 362kcal | Carbohydrates: 55g | Protein: 9g | Fat: 11g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 7g | Trans Fat: 1g | Cholesterol: 82mg | Sodium: 1036mg | Potassium: 240mg | Fiber: 2g | Sugar: 3g | Vitamin A: 3613IU | Vitamin C: 4mg | Calcium: 54mg | Iron: 2mg

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Red Lentil Dahl-Diabetes Friendly
$0.00 Cooking Fee
Rated 0 out of 5
FSA/HSA
1-10 servings
Red Lentil Dahl-Diabetes Friendly

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Recipe adapted from:
Kate Hackworthy

Rated 0 out of 5

$0.00 Cooking Fee

FSA/HSA eligible Details On Foodom, qualified customers can pay for these dishes using most FSAs (Flexible Spending Accounts) and HSAs (Health Savings Accounts). Qualifying conditions include any type of diabetes, such as prediabetes, type 1 or 2 diabetes, gestational diabetes, LADA.

Select this option at checkout if you have a card, or pay with another method and request reimbursement from your benefits administrator later.
Shop FSA/HSA eligible dishes when qualified

Brain Food Dairy Free Diabetes Friendly Egg Free Gluten Free Heart Healthy Lower Carb Postpartum Pregnancy Reduced Fat Refined Sugar Free Vegan Vegetarian
This quick and easy red lentil dahl is packed with flavor! Vegan, vegetarian and gluten-free.
https://veggiedesserts.com/red-lentil-dahl/

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https://veggiedesserts.com/red-lentil-dahl/

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Instructions
Heat the oil in a large pan over medium heat. Add the onion and cook gently for 5 minutes. Add the garlic, ginger and red pepper flake and cook for a few minutes.
Grind the cumin, coriander and mustard seeds lightly in a pestle and mortar, then add to the pan, along with the turmeric and garam masala, and cook for 1 minute.
Add the lentils, tomatoes with their juice, coconut milk and broth, then stir to combine. Season with pepper and cook on medium-low for 15-20 minutes, until reduced and thick.
If you have time, you can leave it a little longer on very low heat for even more flavor (just stir often and check it doesn't scorch the bottom of the pan). Taste and add more seasoning if desired.
Stir in lemon juice and spinach until it wilts.

Cook Times

Active Prep5

Hands-On Cook5

Hands-Off Cook15

Passive0

Total Time25 minutes

Recipe Serving Size10

Ingredients

Ingredients
2 teaspoon extra virgin olive oil
3 cup onion diced, about 3 medium
6 clove garlic finely chopped
2 tablespoon fresh ginger peeled and grated
1 teaspoon crushed red pepper
1 teaspoon ground cumin
1 teaspoon coriander seeds
1 teaspoon mustard seeds
1 1/2 tablespoon ground turmeric
2 teaspoon garam masala
1 1/2 cup dry lentil
28 ounce canned diced tomatoes
28 ounce canned lite coconut milk
3 cup vegetable stock
1/2 teaspoon freshly ground black pepper more or less to taste
3 tablespoon fresh lemon juice
4 cup fresh spinach

Cooking Tools Required
Can Opener, Colander, Cutting board, Grater, Measuring cups and spoons, Mixing bowls, Mixing spoon, Sharp Knives, Skillet, Spatula, Top Stove, Vegetable Peeler

Reheating/Serving Instructions
Reheat to desired temperature using the stove top or microwave.

Nutrition
Calories: 221kcal | Carbohydrates: 30g | Protein: 9g | Fat: 7g | Saturated Fat: 6g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Sodium: 480mg | Potassium: 602mg | Fiber: 11g | Sugar: 5g | Vitamin A: 1443IU | Vitamin C: 18mg | Calcium: 74mg | Iron: 4mg

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Coconut Chive Flatbread
$0.00 Cooking Fee
Rated 0 out of 5
1-10 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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Aloo Paratha
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8 servings
Aloo Paratha

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Recipe adapted from:
Priya Krishna

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$0.00 Cooking Fee
Serving Size: 1 paratha

Dairy Free Egg Free Nut Free Refined Sugar Free Soy Free Vegan Vegetarian
Aloo paratha are Indian breakfast flatbreads made with whole wheat flour, mashed potatoes, spices and herbs. They are perfect for dipping into dals and stews or eating alongside assorted condiments. Note: This recipe requires 2 skillets for cooking the paratha.

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Instructions
Scrub russet potatoes, then pat dry. Pierce each potato 5 times on each side with a fork, then microwave in a microwave-safe bowl, turning over halfway through, 15-20 minutes. (Alternatively, place potatoes in a large saucepan without pricking and pour in water to cover. Bring to a boil, then reduce heat to medium and cook until a fork easily pierces flesh, 20–25 minutes. Drain, rinse under cold running water, and let cool 10 minutes.)
Peel potatoes (it’s best to do this when they are cool enough to handle but still fairly hot). Transfer to a medium bowl and mash with a potato masher, fork, spoon, or your hands until mostly smooth. Measure out 3 cups and transfer to a small bowl. If you have any extra, save for filling samosas or pierogi.
Mix whole wheat flour, 1/2 teaspoon of the oil, 1/2 teaspoon of the Kosher salt, and 1 cup room-temperature water in a medium bowl to combine, then knead until dough is smooth and no dry bits remain. Wrap in plastic (a bowl with a tight-fitting lid will also work) and chill 20 minutes.
Meanwhile, finely crush fennel seeds with a mortar and pestle or crush on a cutting board with a heavy object (like a cast-iron skillet) to as close to a powder as you can get.
Using a fork, mix ground fennel, chili powder, chopped cilantro, and remaining Kosher salt into mashed potatoes in small bowl. Use fork to break up any lumps; your aim is to get potatoes really smooth. (the dough will be hard to roll if the potatoes aren’t smooth enough). Divide into 8 equal portions and roll into balls.
Divide dough into 8 equal portions and roll into balls. Dust work surface with flour and coat each dough ball in flour. Roll each ball into a 6" circle, dusting with more flour if needed.
Working one at a time, place a potato ball in the center of a dough circle and bring sides of dough up and over ball like you’re enclosing a parcel, gathering edges at the top. Pinch together to seal. (Make sure it’s sealed well, otherwise filling will spill out during the rolling process.) Turn ball sealed side down and roll out to an 8" circle.
To cook paratha, pour vegetable oil in a small bowl. Heat a medium skillet over medium. Brush a paratha with some of the oil and carefully place, oiled side down, in the pan. (The easiest way to move parathas to the pan is to drape over your palm; this will keep them from losing their shape.) Cook 2 minutes, brush top side with oil, and turn over. Continue process of brushing and turning until both sides are golden brown, 2 or 3 more times. Repeat with remaining paratha.

Cook Times

Active Prep20

Hands-On Cook20

Hands-Off Cook15

Passive20

Total Time1 hour 15 minutes

Recipe Serving Size8

Ingredients

Ingredients
4 russet potato medium, about 20-22 ounces total
2 cup whole wheat flour plus more for dusting and rolling
3/4 cup avocado oil
1 teaspoon Kosher salt
1 teaspoon fennel seeds
1 bunch fresh cilantro chopped
1/2 teaspoon chili powder

Cooking Tools Required
Cutting board, Kitchen towels, Measuring cups and spoons, Microwave, Mixing bowls, Mixing spoon, Mortar and Pestle, Pastry brush, Peeler, Plastic food wrap, Potato Masher, Rolling Pin, Saute pan, Sharp Knives, Top Stove

Reheating/Serving Instructions
Heat in a sauté pan over medium heat until heated through.

Nutrition
Calories: 368kcal | Carbohydrates: 41g | Protein: 6g | Fat: 21g | Saturated Fat: 3g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 15g | Sodium: 299mg | Potassium: 565mg | Fiber: 5g | Sugar: 1g | Vitamin A: 109IU | Vitamin C: 6mg | Calcium: 28mg | Iron: 2mg

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Stuffed Aloo Tikki (Pressure Cooker Method)
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Rated 0 out of 5
8 servings
Stuffed Aloo Tikki (Pressure Cooker Method)

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Recipe adapted from:
Ashley Singh Thomas

Rated 0 out of 5

$0.00 Cooking Fee
Serving Size: 2 patties

Dairy Free Egg Free Nut Free Vegan Vegetarian
Aloo tikki is a popular Indian street food made with boiled potatoes, spices and sometimes (like in this recipe) it’s stuffed with lentils. Aloo tikki literally translates to potato cutlet. These pan-fried fritters are both crispy and creamy, thanks to the lentil filling. Serve with your favorite chutney if desired.
https://myheartbeets.com/stuffed-aloo-tikki/#wprm-recipe-container-17570

Stuffed Aloo Tikki (Pressure Cooker Method) quantity

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https://myheartbeets.com/stuffed-aloo-tikki/#wprm-recipe-container-17570

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Instructions
Soak the chana dal for 30 minutes. Drain and rinse.
Add the dal and water to the instant pot. Place the potatoes on top of the dal. Secure the lid, close the pressure valve and cook for 7 minutes at high pressure.
Naturally release pressure for 10 minutes.
Using tongs, place the potatoes into a bowl and set aside.
Drain the dal and put it into a bowl along with all of the ingredients listed under “dal stuffing,” mix well and set aside.
In a separate bowl, use a potato masher to mash the potatoes (there shouldn’t be any lumps).
With oil-greased hands, take one part of the potato mixture, flatten it and fill it with a tablespoon of dal stuffing, then close the potato around the stuffing and form into a patty. Repeat to make 16 tikkis.
Add oil to a frying pan (or dutch oven) on the stovetop over medium heat and once the oil heats up, shallow fry the tikkis on both sides until crisp and golden brown, about 3 minutes per side.

Notes
I suggest using gold potatoes when making tikki. They’re not as starchy as other potatoes and they make for sweet/smooth tikkis. The amount of flour suggested is for gold potatoes. If you use a different type of potato, you’ll need to adjust the amount of flour and they may not turn out as well as what you see here.

Cook Times

Active Prep30

Hands-On Cook15

Hands-Off Cook25

Passive0

Total Time1 hour 10 minutes

Recipe Serving Size8

Ingredients

Ingredients
3 pound yukon gold potato peeled
½ cup chana dal (dried baby chickpeas) soaked for 30 minutes
2 cup water
1 cup avocado oil for frying
Dal Stuffing:
½ cup fresh cilantro chopped
2 green serrano chile minced, more or less to taste
2 teaspoon amchur green mango powder OR lemon juice
1 teaspoon ground coriander
1 teaspoon Kosher salt
½ teaspoon freshly ground black pepper
½ teaspoon ground cumin
½ teaspoon fennel seeds
¼ teaspoon cayenne pepper
6 tablespoon rice flour or 2 tablespoon cornstarch
Optional:
1 cup mango chutney purchased

Cooking Tools Required
Cast iron pan, Cutting board, Electric Pressure Cooker, Fine-Mesh Strainer, Kitchen towels, Measuring cups and spoons, Mixing bowls, Potato Masher, Sharp Knives, Tongs, Top Stove, Vegetable Peeler

Reheating/Serving Instructions
Heat in a saute pan with a little oil over medium heat until heated through.

Nutrition
Calories: 492kcal | Carbohydrates: 59g | Protein: 4g | Fat: 28g | Saturated Fat: 3g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 19g | Sodium: 318mg | Potassium: 765mg | Fiber: 4g | Sugar: 22g | Vitamin A: 99IU | Vitamin C: 38mg | Calcium: 37mg | Iron: 2mg

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Ground Chicken Chow Mein
$0.00 Cooking Fee
Rated 0 out of 5
1-10 servings
Ground Chicken Chow Mein

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$0.00 Cooking Fee

Dairy Free Nut Free Refined Sugar Free

Ground Chicken Chow Mein quantity

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Instructions
Heat the sesame oil over medium heat in a large skillet or wok. Add onion, celery, cabbage, carrot, garlic and ginger, stirring to combine. Cover and cook for about 10 minutes, stirring occasionally.
Bring a large pot of water to a boil and add the noodles. Cook until al-dente, drain and rinse with cool water. Toss with sesame oil. Set aside.
In a separate pan, melt the coconut oil and brown the ground chicken.
Add the noodles and the chicken to the pan with the sauted veggies. Pour the coconut aminos over everything and mix well. Divide between bowls and serve.

Cook Times

Active Prep30

Hands-On Cook25

Hands-Off Cook0

Passive0

Total Time55 minutes

Recipe Serving Size10

Ingredients

Ingredients
2 1/2 pound extra lean ground chicken
16 ounce spaghetti dry, cooked al-dente or Chinese style noodles
5 tablespoon sesame oil more or less to taste
2 each yellow onion diced
10 stalk celery sliced diagonally
1 each medium cabbage thinly sliced
3 each carrot julienne
8 clove garlic minced
3 tablespoon fresh ginger peeled and grated
4 tablespoon coconut oil
2/3 cup coconut aminos more or less to taste

Cooking Tools Required
5-quart saucepot, Cutting board, Kitchen towels, Measuring cups and spoons, Saute pan, Sharp Knives, Top Stove, Wok

Reheating/Serving Instructions
Heat noodles in a non-stick pan over medium-high heat until hot.

Nutrition
Calories: 466kcal | Carbohydrates: 40g | Protein: 26g | Fat: 23g | Saturated Fat: 8g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 7g | Trans Fat: 0.1g | Cholesterol: 98mg | Sodium: 465mg | Potassium: 817mg | Fiber: 2g | Sugar: 2g | Vitamin A: 230IU | Vitamin C: 2mg | Calcium: 37mg | Iron: 2mg

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