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1 frozen tilapia fillet 1/4 cup white rice, rinsed 1/2 cup water 1/2 cup canned black beans, drained and rinsed. 1 tablespoon olive or avocado oil 1/2 teaspoon salt or to taste 1/4 teaspoon black pepper 1/4 teaspoon garlic powder Add all ingredients to a small rice cooker bowl, cover, and set to cook. Bowl is ready to eat when the rice stops bubbling, 20-25 minutes. Coleslaw 1/4 cup shredded cabbage, or coleslaw mix 2 tablespoons plant-based mayonnaise 2 teaspoons lime juice 1 teaspoon cane or coconut sugar 1 teaspoon chili & lime seasoning (like Valentina or Tajin), or to taste In a small bowl, whisk the mayonnaise, lime juice, sugar, and seasoning together, and toss the cabbage or coleslaw mix in the dressing until it's completely covered. Chill before serving with the rest of the bowl. Condiments: sliced avocado lime wedges chopped cilantro Did you enjoy this recipe? Support yr very appreciative Auntie with a tip at ko-fi.com/yrauntie

[brackets break down the cost of each ingredient from Walmart, generally using the "Great Value Organic" brand as reference, on 4/30/26, as well as per amount used in the recipe] 1 cup "tap hot" water (around 110-115°F) 1 tablespoon instant yeast [$5.48/4oz, $.69 total] 2 tablespoons honey [$5.28/12oz, $.44 total] 3 tablespoons olive oil [$7.36/17oz, $.67 total] 1 heaping tablespoon sea salt [$8.57/16oz, $.27 total] 1 15oz can cannellini beans, with the bean water [$.86 total] 3 cups bread flour [$4.44/5lbs as of 4/30, but it's been as high as $15, $.74-$2.50 total] 2 cups superfine gram flour or besan (chickpea flour, typically found in African, Indian, or Middle Eastern grocery stores) [$4.99/4lbs, $.72 total] [$36.98 total to make a minimum eight batches of this recipe at 4/30 flour prices. That's $4.39 for 16 10" flatbreads, or 2 sandwich loaves. So, $0.28 per flatbread, or $2.20 per sandwich loaf.] In a liquid measuring cup, whisk the hot water, instant yeast, and honey together until the honey and yeast dissolve and the mixture starts to bubble at the top, set aside. The mixture will continue to foam and build a "head," a lot like a beer. In a blender or food processor, or with a ricer or potato masher, purée the cannellini beans with their water together with the sea salt and olive oil until smooth. In a large mixing bowl, or the bowl of a stand mixer fitted with a dough hook, measure out the bread flour and gram flour and whisk to combine, before adding the puréed bean mixture and the activated yeast mixture to the mixing bowl with the flours. With a dough hook, or hands gloved in food-safe disposable gloves (optional, but makes clean-up much easier), combine the ingredients into a dough, and knead until the ingredients come together and hold a ball nicely. Cover the bowl, and place in a warm place until the dough ball has doubled (I place my bowl on a heating pad set to its lowest setting). Once the dough has doubled, turn it out onto a floured surface, and separate it into 16 small dough balls. Cover the dough balls, and let them rise again for 20-30 minutes. Using a rolling pin (the "pastry style" with the tapered handles are the easiest to use for this task), roll your dough balls out to about a 9-10" round, roughly 1/4 to 1/8 of an inch thick, and use a spatula if needed to place the individual flatbread on a 10" skillet or 2 burner griddle, preferably seasoned cast iron. Let the bread bake for 3 minutes, until the scorch marks where the dough touches the hot surface are dark brown. Carefully flip the flatbread to let the other side bake for another 3 minutes, until both sides have dark brown scorch marks. Remove from the pan, and wrap in a bread towel while cooling. This recipe can make 2 standard sandwich bread loaves when baked at 450°F for 20-25 minutes, or until the tops of the loaves are golden brown and the loaves sound hollow when you thump them. But you need to use 2lb loaf pans to bake them in, the dough doesn't hold in more "freeform" or "artisan" loaf styles. Nutritionally, each 10" flatbread contains 420 calories, 6.77 grams of protein, 3.98 grams of fat, 40.7 grams of carbs, 2.61 grams of dietary fiber, 3.93 grams of total sugars, 49mg of sodium, and a fair amount of various B Vitamins, especially folate. So, who are these flatbreads for? Blue collar workers with physical jobs, folks who need a calorie and protein boost pre-or-post workout, growing children, and folks eating a generally low-calorie diet who need a caloric boost in their meals without relying on ultra-processed ingredients or heavy animal products. Did you enjoy this recipe? Support yr very appreciative Auntie with a tip at ko-fi.com/yrauntie

12 oz pineapple juice 1/2 cup yellow cornmeal 1 15 oz can full-fat coconut milk 1 banana, not overripe 1 teaspoon vanilla extract scant 1/4 teaspoon Himalayan Pink Salt Open the can of coconut milk, and separate the cream from the coconut water. Place the cream in the bowl of a blender or a food processor, and set aside. Place the coconut water in a medium-sized sauce pot with the pineapple juice and salt, this should come to approximately 2 1/2 cups of liquid, total. Bring to a boil over medium-low heat before gradually whisking the cornmeal into the pot, being careful to avoid lumps. Allow the cornmeal to cook over the heat for a few minutes while whisking vigorously to keep it from burning to the pan. Once the cornmeal is cooked, remove from the heat, and set aside. Add the banana and vanilla extract to the coconut cream in the blender or food processor bowl, and blend together until smooth. Carefully add the hot cornmeal to the mixture, and process again until all of the ingredients are blended together well. Pour into a food storage container, or portion into pudding cups, cover, and refrigerate until the pudding is completely chilled and set. Serve cold, preferably topped with non-dairy whipped topping. Did you enjoy this recipe? Support yr very appreciative Auntie with a tip at ko-fi.com/yrauntie

3 cups cubed raw chicken breast or thigh meat, skin and bones removed 1 cup uncooked green lentils 1 large onion, chopped 3-5 minced fresh garlic cloves, or a large spoonful of jarlic 1 can pumpkin puree 1 can full-fat coconut milk 3 tablespoons olive oil 2 cups chicken broth, or reconstituted chicken bullion 1/4 teaspoon cinnamon 2 teaspoons ground ginger root 1 tablespoon ground cardamom 1 teaspoon ground tumeric root 1 teaspoon ground black pepper 2 teaspoons sea salt, or to taste 2 teaspoons raw apple cider vinegar or lemon juice In a large skillet or pot, heat the olive oil, and saute the onions until translucent. Add the garlic and saute until it's browned. Add the chicken to the pan, and start to sear the cubes. In a small bowl, mix the cinnamon, ginger, coriander, tumeric, pepper, and salt together, and sprinkle the mixture over the chicken, onion, and garlic. Toss the contents of the pan together so the spices create a paste that thoroughly coats the chicken as it cooks. Continue to saute until the chicken cubes temp at 160°F. Add the coconut milk, canned pumpkin, and chicken broth to the pot, and stir to combine into a thin sauce. Rinse the lentils well, and add them to the pot. Bring the pot to a boil, and allow the lentils to cook while stirring occasionally for 20 minutes before either transferring the curry to a crockpot on "Keep Warm," or covering the cook pot and transferring it to a simmer burner on low until you're ready to serve it with a side of basmati rice, and plain dairy and nut-free yogurt. Alternately, transfer the pot to the refrigerator to cool completely before portioning out into freezer and microwave-safe containers for meal planning. This recipe serves 10-12. Did you enjoy this recipe? Support yr very appreciative Auntie with a tip at ko-fi.com/yrauntie

1-1 1/2 cups pasta of choice (wheat or gluten-free) 1/2 cup frozen peas 1 can cannellini beans, drained and rinsed 2 cans albacore in water, or two waterless tuna pouches 1/2-2/3 cup plant based mayonnaise 1 tablespoon + 1 teaspoon lemon juice 1 teaspoon sea salt 1 teaspoon dried dill 1/2 teaspoon white pepper 1/4 teaspoon granulated garlic Cook your pasta according to package directions, immediately drain and rinse the pasta in cold water to stop the cooking process and cool the noodles down quickly. Add to a medium-sized mixing bowl, and add your frozen peas. Cover the bowl, and place in the refrigerator for a couple of hours to fully chill the pasta, and thaw the peas. To make the dressing, in a small mixing bowl, whisk the mayonnaise, lemon juice, salt, dill, pepper, and garlic together until fully combined and smooth. Set aside. If you're using canned tuna, drain the can, and use a mesh strainer with a spoon or fork to press the tuna as dry as possible. Add the pressed tuna to the bowl with the pasta and peas, and discard the tuna broth. Of course, you can add the packets of tuna directly to the salad without draining. Add the drained and rinsed cannellini beans to the pasta salad bowl, and then use a spatula to add the dressing to the bowl, and mix to coat the whole salad evenly. Cover, and return to the refrigerator to chill for 2-3 hours before serving. Did you enjoy this recipe? Support yr very appreciative Auntie with a tip at ko-fi.com/yrauntie

1 12-16 oz ceramic mug, or microwave safe dish 3 tablespoons all purpose flour (wheat or gluten free) 2 tablespoons unsweetened applesauce 2 tablespoons unsweetened cocoa powder 1 tablespoon turbinado sugar, or to taste 1 tablespoon oat milk 1 teaspoon avocado oil 1/4 teaspoon vanilla extract scant 1/4 teaspoon baking powder scant 1/4 teaspoon sea salt In your ceramic mug or microwave safe dish, combine all ingredients and mix well to form a batter. Scrape down the sides of the mug if needed, with a small spatula. Microwave on high for 1-1:30 minutes, until the cake is about 90% baked through (don't overcook). Eat immediately, top with dairy-free whipped cream, if desired. Did you enjoy this recipe? Support yr very appreciative Auntie with a tip at ko-fi.com/yrauntie

1 can full fat coconut milk or coconut cream 1 package orange flavored gelatin 1/2 cups hot water 1/2 teaspoon vanilla extract 1 can mandarin oranges If you're using full-fat coconut milk, separate the cream from the coconut milk and place it in a small mixing bowl. Use a hand mixer to whip the coconut cream with the vanilla extract until it doubles in volume. Dissolve the orange gelatin in the hot water, and pour it into the mixing bowl with the coconut cream while using the hand mixer to incorporate the gelatin into the cream. Scrape down the sides of the bowl, if needed. Drain the mandarin oranges thoroughly, and fold them into the mixing bowl. Pour the mixture into a mold or serving dish, if using. Cover tightly, and refrigerate overnight to set before serving. Did you enjoy this recipe? Support yr very appreciative Auntie with a tip at ko-fi.com/yrauntie

2 cups cooked white rice 16-20 oz fresh spinach or kale, washed and prepared* 1 medium onion, diced* 3-5 garlic cloves, or jarlic to taste* 1/2 cup chicken or vegetable broth* 3 tablespoons olive oil* 4 flax eggs (4 tablespoons of ground flax seeds in 1/4 cup cold water) Salt and pepper to taste *You can substitute a batch of Instant Pot Collard Greens with its pot likker, here. Preheat the oven to 3 50 °F. Combine the ground flax seeds and water to make your flax eggs, set aside to gel. Heat the olive oil in a large saute pan, and add the diced onion. When the onion is translucent, add the garlic to the pan and saute until it's golden brown. Add the spinach or kale to the pan, and saute until the greens have cooked down. Add the contents of your saute pan and the broth (or your collards and pot likker) to a blender bowl, and blend until pureed. In a large mixing bowl, add the cooked rice, pureed greens, and gelled flax eggs and mix well to combine thoroughly. Turn the rice mixture into a greased 8x8" casserole dish, and bake at 3 50 °F for one hour, until the top is golden brown. Allow to cool for 10-20 minutes before slicing into squares to serve. Did you enjoy this recipe? Support yr very appreciative Auntie with a tip at ko-fi.com/yrauntie

1 medium head cauliflower 2 cups of cooked, shredded chicken (this is a great use for leftover rotisserie chicken) 3-4 tablespoons olive oil, divided 1 medium onion, diced 3-5 garlic cloves, diced, or 1/8 cup jarlic 1 cup chicken broth, or reconstituted bullion 2-3 dried chipotle peppers ( not en adobo) 1 teaspoon raw apple cider vinegar 1 teaspoon cumin 1 teaspoon smoked paprika Salt to taste Preheat oven to 450 °F. Cut the stem top off of the chipotle peppers. Remove the seeds and ribs if anyone has a low spice tolerance. Heat your chicken broth if needed, and add the dried pepper and apple cider vinegar to the hot broth, to soften the pepper. Set aside. Wash and core your cauliflower, and break it into small florets. Toss in a small amount of olive oil and salt, and spread on a baking sheet. Roast at 450 °F for 25-30 minutes, moving the florets around the pan at the halfway point. When done, transfer to your crockpot, and add the shredded chicken. In a small pan, heat the remaining olive oil and saute the onions and garlic until the onion are translucent, and the garlic is golden brown. Remove from the heat, and stir in the cumin and smoked paprika. Add the contents of the chicken broth cup and the contents of the saute pan to a blender, and blend until the sauce is smooth. Pour the sauce into the crockpot with the cauliflower and chicken, and mix well to coat. Set the crockpot to low for 2-3 hours, then keep the mixture on warm until you're ready to serve. To serve, accompany with: White or brown rice Corn tortillas Avocado Shredded cabbage Bean sprouts Did you enjoy this recipe? Support yr very appreciative Auntie with a tip at ko-fi.com/yrauntie

1 15oz can cannellini beans, drained & rinsed 2 tablespoons lemon juice 2 tablespoons olive oil 1 tablespoon Dijon mustard 1 tablespoon goat cheese (optional) 1/2 teaspoon sea salt heaping 1/4 teaspoon white pepper Add all ingredients to the bowl of a food processor, and process on the highest speed, stopping to scrape down the sides of the bowl as needed. Transfer to a storage dish, and refrigerate for 2-3 hours before serving. Did you enjoy this recipe? Support yr very appreciative Auntie with a tip at ko-fi.com/yrauntie

3 cups bread flour 2 cups quick oats 1 15oz can cannellini beans, undrained 1 1/2 cup "tap hot" water (around 110 °) 1 tablespoon instant yeast 2 tablespoons brown sugar 3 tablespoons olive oil 1 1/2 tablespoons sea salt In a liquid measure, whisk the instant yeast and brown sugar into the hot water. If the yeast is active, it'll start to bubble and foam. Set aside. In the bowl of a food processor, put the cannellini beans and bean liquid, olive oil, and salt, and process on high speed to puree the beans, stopping to scrape the sides of the bowl as needed. Add the quick oats to the bowl, and process until the oats break down a bit and the mix turns into a thick batter. Add the contents of the food processor, the contents of the liquid measure, and the bread flour to a large mixing bowl, or the bowl of a stand mixer. With gloved hands, or a dough hook, bring the ingredients together and knead them into a dough that'll be pretty wet and "raggy" to start... it takes some time for both the harder wheat in the bread flour, and the oats to absorb the water in the dough and activate the gluten. Cover the bowl, and place it in a warm spot to proof/rise until it fills the bowl. A heating pad on low works well in a pinch. The first rising period usually takes 1-3 hours, depending on the yeast, and the temperature and humidity conditions. My family prefers this as large flatbread, so I separate the dough into 16 portions. But this dough can also make two sandwich loaves or French loaves, or can be shaped into 16 hamburger or hot dog buns. If you'll be baking the dough, knead and shape the dough on a flour-coated surface (this will firm up the damp dough), and place it in a dough pan or on a parchment-lined baking sheet. Cover, and allow to rise until the dough has doubled in size one more time while the oven preheats to 450 °. Carefully score the top of the loaves with a sharp knife, making sure not to punch them down any while you do, and bake the loaves for 30-35 minutes, or until they're golden brown on top and sound hollow when you thump them. The buns don't need to be scored, and should bake for around 15-20 minutes. If you're making flatbread, roll each dough ball into a flat circle, as thin as you can without tearing the dough. Cook the dough on a dry, hot skillet or griddle for about six minutes per side, until the contact points are dark brown but not burnt. Cover the freshly cooked loaves with a towel to keep them moist as you grill up the batch. Once the loaves or buns cool completely, store them wrapped in plastic, in the refrigerator. Did you enjoy this recipe? Support yr very appreciative Auntie with a tip at ko-fi.com/yrauntie

2lbs beef stew meat, or round steak cut into strips 12oz broccoli, fresh or frozen 1 cup avocado or canola oil For the marinade: 1/4 cup coconut aminos 1/2 cup rice vinegar Juice of three mandarin oranges (called "Mandies" or "Cuties") 1 teaspoon grated fresh ginger 1 clove grated fresh garlic, or 1 tablespoon of jarlic + 1 tablespoon of the water in the jar 2 teaspoons ground Asiatic red peppers 1 teaspoon beef bullion powder or one bullion cube 1/2 teaspoons ground black pepper 1/4 teaspoon ground mustard seed 1/4 teaspoon roasted sesame oil Whisk all of the marinade ingredients together. Place the meat in a shallow bowl, and cover with the marinade. Cover the bowl tightly, and place the bowl in the refrigerator for a minimum of 6-8 hours, preferably overnight. Remove from the refrigerator and bring to room temperature before frying. Heat the oil in a wok or large frying pan on high heat, and fry the marinated beef for 2-3 minutes, until cooked through. Transfer to your serving dish, or a crockpot. Thaw and drain your broccoli if needed, or wash and dry your fresh broccoli. Place in the wok after the beef, and fry for 3-4 minutes, until the broccoli's color starts to dull. Transfer to the same dish as the beef. For the sauce: 1/3 cup coconut aminos 1/4 cup brown sugar or honey 1 teaspoon ground Asiatic red peppers 1/2 teaspoon powdered ginger 1/4 teaspoon garlic powder 1 teaspoon tapioca starch 3 teaspoons of cold water Place all of the sauce ingredients in a small saucepan, and whisk together on low heat, until the sugar dissolves into the coconut aminos and the mixture comes to a low boil. Whisk the tapioca starch with the cold water to make a slurry, and whisk the slurry into the sauce. Keep whisking until the sauce thickens, and becomes glossy. Spoon the sauce over the beef and broccoli, and toss to coat the meat and vegetables. Serve with a side of rice. Did you enjoy this recipe? Support yr very appreciative Auntie with a tip at ko-fi.com/yrauntie