Hearty whole leek soup — anti-inflammatory, heart healthy, colon friendly; use the ENTIRE leek including the dark green parts everyone else throws away

Ingredients

• 4-5 whole leeks (white, light green AND dark green parts)
• 2-3 medium potatoes, diced into ¾" cubes
• 4-5 cloves fresh garlic, minced
• 6 cups vegetable broth (or chicken broth)
• 2 tablespoons olive oil
• 1 bay leaf
• 1 teaspoon dried thyme
• Salt & pepper to taste
• Optional: fresh parsley or chives; cream, yogurt or plant-based alternative

Steps

• SLICE leeks lengthwise; rinse under running water while fanning out layers (leeks trap dirt between layers, especially the green parts)
• CUT entire leek including white, light green & dark green parts into thin half rounds
• WASH potatoes thoroughly; DICE into ¾" cubes
• HEAT olive oil in large pot or Dutch oven over medium heat
• ADD all sliced leeks; sauté until softened, about 8-10 minutes (dark green parts take a bit longer)
• ADD minced garlic; cook another minute until fragrant
• ADD diced potatoes, broth, bay leaf & dried thyme; season with salt & pepper
• BRING to boil, then reduce heat & simmer 15-20 minutes until potatoes are tender
• BLEND with immersion blender for creamy soup (optional)
• REMOVE bay leaf; ladle into bowls; garnish & serve

Moist, nutty almond flour waffles with blueberries & chia seeds; freeze extras for instant meals; make as pancakes & serve with yogurt, maple syrup, fruit, peanut butter or bananas

Ingredients — Dry

• 1¼ cup almond flour
• 1 cup protein powder
• 4 teaspoons baking powder
• ½ teaspoon ground cinnamon
• ¾ teaspoon salt

Ingredients — Wet

• 2 large eggs, beaten
• 2 cups blueberries
• 1¼ cup milk (whole, 1%, 2%, oat milk or buttermilk)
• 1 cup water
• ½ cup olive oil
• 2 teaspoons chia seeds (ground or whole — replaces gluten as binder)
• 1 teaspoon pure vanilla extract
• ¼ cup honey

Steps

• SIFT dry ingredients together in 2-quart mixing bowl
• MAKE well in center of dry ingredients; set aside
• COMBINE all wet ingredients in 1-quart mixing bowl
• ADD wet ingredients to well in dry ingredients
• MIX well; add bit of water if not thin enough (think thin oatmeal)
• SET batter aside 15 minutes so baking powder can begin working
• GREASE or lightly spray waffle iron with cooking oil; PREHEAT
• PUT ⅓ cup batter onto each waffle iron section; close lid
• REMOVE waffles when light turns green & lid lifts easily (5-6 minutes)
• STORE extras in Ziploc bags — 3 days fridge, up to 4 weeks freezer; REHEAT in toaster

Healthy whole wheat naan that's still soft & delicious; yields 6-8 breads; prep 20 min + 1-2 hours proofing; cook 2-3 min per naan

Ingredients

• 1 cup warm water (105-115°F)
• 1 teaspoon active dry yeast
• 1 teaspoon honey or maple syrup
• 2 cups whole wheat flour (plus more for dusting)
• ½ cup all-purpose flour
• 1 teaspoon salt
• ¼ cup plain Greek yogurt
• 2 tablespoons olive oil (plus more for brushing)
• Optional: 1-2 cloves minced garlic, chopped cilantro, sesame seeds

Steps

• COMBINE warm water, yeast & honey in large bowl; let sit 5-10 minutes until foamy
• WHISK whole wheat flour, all-purpose flour & salt in separate bowl
• ADD Greek yogurt & olive oil to yeast mixture
• GRADUALLY add dry ingredients; mix until shaggy dough forms
• KNEAD on lightly floured surface 5-7 minutes until smooth & elastic
• OIL a bowl; place dough inside, turning to coat; cover & let rise 1-2 hours until doubled
• PUNCH down dough; divide into 6-8 equal portions; shape into balls; rest 10 minutes
• HEAT heavy-bottomed skillet or griddle over medium-high
• ROLL each ball into oval or round shape, about ¼" thick
• BRUSH one side with olive oil; place oiled side down on hot skillet
• COOK 1-2 minutes until bubbles form & bottom is golden; brush top, flip, cook 1-2 more minutes
• SERVE warm; brush with garlic olive oil, cilantro or sesame seeds if desired

Tofu parmigiana — extra-firm tofu comes PRESSED, no need to press it yourself; CUT INTO SUGAR CUBES not rounds for better breading & texture

Ingredients

• 1 block extra-firm tofu, cut into ½" cubes
• 1 cup almond flour
• ½ cup grated Parmesan cheese
• ¼ teaspoon salt
• ¼ teaspoon black pepper
• 2 large eggs, beaten
• 1 tablespoon olive oil
• 1 jar (28 oz) marinara sauce
• 1 cup shredded mozzarella cheese

Steps

• CUT tofu into ½" cubes (sugar-cube size, not rounds)
• SET UP breading station: dish 1 = almond flour; dish 2 = Parmesan + salt + pepper; dish 3 = beaten eggs
• BREAD each cube: flour → egg → Parmesan mixture
• HEAT olive oil in large skillet over medium-high
• COOK breaded cubes until golden brown on all sides, about 3-4 minutes per side; set aside
• SPREAD thin layer marinara in 9x13" baking dish
• ARRANGE tofu cubes on top; cover with more marinara & mozzarella; repeat layers
• BAKE at 375°F for 30-35 minutes until cheese is bubbly & golden
• COOL a few minutes; serve with crusty bread

Garlic-ginger-lemongrass bok choy sauté; mild taste with light crunch at bottom & wilted greens on top; don't burn the garlic — well toasted yes, dark brown no

Ingredients

• 1½ lb baby bok choy (or full size cut into quarters)
• ¼ cup extra-virgin olive oil
• 4 cloves garlic with skin left on
• 2 inches fresh ginger with skin left on, cut into 4 pieces
• 4 inches fresh lemongrass (cut ¾ off bottom bulb, cut into 8 pieces)
• 3 tablespoons water or broth/wine combo
• 1 teaspoon soy or tamari sauce
• ½ teaspoon olive or sesame oil
• Pinch crushed red pepper flakes
• Sea salt; 1 lemon

Steps

• TRIM ¾" off end of bok choy so it lays flat; SEPARATE leaves keeping tender center intact
• RINSE in colander; remove discolored outer stalks; SLICE in half lengthwise; PAT dry
• PUT olive oil, garlic, ginger & lemongrass in Ninja Chopper; PULSE until finely minced
• ADD to sauté pan; turn heat to medium; let aromatics gently sizzle (longer in oil = more flavor)
• COOK stirring occasionally until oil bubbles around garlic but BEFORE it turns light brown
• ADD bok choy when aromatics are fragrant & light golden; TOSS well 15 seconds to coat
• POUR in broth/water/wine; COVER immediately; cook 1 minute
• SEASON with soy sauce; drizzle sesame oil; sprinkle ¼ teaspoon sea salt
• COOK without stirring until bottom starts to brown (about 2 min); FLIP; cook 2 more minutes
• TRANSFER to platter; squeeze 2 lemon wedges on top; drizzle olive oil; serve

The T125 Framework soup — pick your own protein, pick your own vegetables, pick your own broth; this is a method, not a recipe; whatever's in your fridge works

The Framework

• 1-2 lbs protein of choice (chicken, beef, pork, tofu, tempeh)
• 4-6 cups vegetables (whatever you have — carrots, potatoes, celery, peppers, greens)
• 6-8 cups broth (vegetable, chicken, bone broth)
• 2 tablespoons olive oil
• Aromatics: garlic, onion, ginger (your call)
• Seasonings: salt, pepper, herbs & spices (your call)

Steps

• HEAT olive oil in Dutch oven over medium-high
• BROWN protein on all sides; remove & set aside
• SAUTÉ aromatics until fragrant
• ADD hard vegetables first (carrots, potatoes); cook 5 minutes
• ADD broth & return protein to pot; bring to boil
• REDUCE heat; simmer covered 30-45 minutes until everything is tender
• ADD soft vegetables (greens, peas) in last 5-10 minutes
• SEASON to taste; serve

Premixed herb jar + basic fridge staples = fresh ranch dressing in minutes; no FoodIndustryAdditives; tastes better than store-bought

Herb Mix Ingredients

• 4 tablespoons parsley, dried
• 4 teaspoons chives, dried
• 4 teaspoons dill weed, dried
• 4 teaspoons garlic powder
• 4 teaspoons onion flakes, dried
• 4 teaspoons onion powder
• 1 teaspoon ground black pepper
• 1 teaspoon sea salt

Herb Mix Steps

• ADD all herbs & spices to 1-quart mixing bowl; whisk to combine
• For finer mix, pulse in Ninja Chopper until desired consistency
• STORE in ½ pint canning jar with white plastic lid

Dressing Ingredients

• 2 cups buttermilk (or any combo of mayo, sour cream, buttermilk, yogurt, milk)
• 2 tablespoons T125 Ranch Herb Mix
• 1 tablespoon vinegar or lemon juice

Dressing Steps

• ADD emulsion ingredients to 1-quart mixing bowl; WHISK until smooth
• ADD 2 tablespoons herb mix; whisk to combine
• ADD vinegar or lemon juice; whisk again
• POUR into 1 pint canning jar; store in fridge until ready to serve

Japanese curry rice — hearty comfort food; tender chicken, carrots & sweet potatoes in rich savory curry sauce over jasmine rice; sweeter side from caramelized onions, grated apples & carrots

Ingredients

• 1½ lb boneless skinless chicken thighs (or beef, pork, tofu)
• 2 onions, cut into bite-size pieces
• 2 carrots, cut into bite-size pieces
• 1-2 potatoes, cut into bite-size pieces
• ½ knob ginger
• 2 cloves garlic
• 1½ tablespoons neutral oil
• 4 cups chicken stock or water
• 1 apple (Fuji if available), grated
• 1 tablespoon honey
• 2 teaspoons salt
• 1 box Japanese curry roux (or homemade — see below)
• 1½ tablespoons soy sauce
• 1 tablespoon ketchup

Steps

• SEASON chicken with salt & pepper; HEAT oil in Dutch oven over medium-high until shimmering
• BROWN chicken on both sides, about 6 minutes; transfer to plate
• ADD onions; lower heat to medium-low; cook stirring until golden, about 10 minutes
• ADD carrots; cook 4 minutes; ADD stock & bring to simmer
• CUT chicken into bite-size pieces; return to pot with any juices
• ADD potatoes, grated apple & honey; simmer gently 15 minutes until potatoes are tender
• REMOVE from heat; stir in curry roux until dissolved
• ADD soy sauce & ketchup; simmer 10-15 minutes (longer = thicker)
• SERVE over cooked jasmine rice with pickled ginger on the side

Universal marinade for tofu & tempeh; 30 minutes minimum, overnight for maximum flavor; air fry, grill, pan fry or bake

Ingredients

• ¼ cup soy sauce or tamari
• 2 tablespoons rice vinegar
• 1 tablespoon honey or maple syrup
• 1 tablespoon sesame or olive oil
• 1 teaspoon ginger, grated or dried
• 1 garlic clove, minced
• 1 tablespoon fresh lime juice
• Optional: pinch red pepper flakes or dash Sriracha for heat

Steps

• WHISK together all ingredients until well combined
• PLACE tofu or tempeh in marinade dish; pour marinade over it
• COVER & refrigerate at least 30 minutes (overnight for maximum flavor)
• COOK: air fry, grill, pan fry or bake marinated tofu or tempeh

Great tasting hot or cold with oat milk or yogurt; meets requirements for whole grains, nuts, seeds & fruit — this is how you fuel a body that plans to be here another 46 years

Ingredients

• 2 tablespoons popcorn kernels, unflavored
• 3 cups old fashioned rolled oats (whole grain)
• 1½ cups raw nuts (almonds, pecans, walnuts — whole or chopped, unsalted)
• ¾ cup raw pumpkin seeds (pepitas, unsalted)
• ¾ cup raw sunflower seeds (unsalted)
• ¾ cup flax seeds (raw brown)
• 1 cup dried fruit (raisins, cranberries, cherries, dates)
• ¾ teaspoon cinnamon, ground
• ¾ teaspoon nutmeg, ground
• 60g honey (raw & unfiltered, local hive)

Steps

• POP kernels in hot air popper or microwave (no fat of any kind) — yields about 6 cups popped
• COMBINE popcorn, oats, nuts, seeds, dried fruit, cinnamon & nutmeg in large bowl
• SQUEEZE honey through spout in zigzag motion across bowl (5 lines, 60g total)
• STIR thoroughly to disperse honey throughout
• SERVE hot or cold with oat milk or yogurt; store in airtight container