BBQ PULLED JACKFRUIT SANDWICH
BBQ PULLED JACKFRUIT SANDWICH
Calories: 208kcal
Fat: 12.3g (2.3g S.Fat)
Carbs: 24.8g
Protein: 2.1g
Sugar: 7.2g
Sodium: 114mg
Drain and rinse the jackfruit. Pull it apart into shreds with two forks or your fingers until it resembles pulled meat. When you cook it, it will fall apart even more.
In a large shallow saucepan over medium heat, heat the oil. Sauté the onion and garlic until the onion is translucent. Cook, stirring occasionally, for about 5 minutes after adding the jackfruit, cumin, and paprika. Season with salt and pepper.
Combine the barbecue sauce, sriracha, and arrowroot powder in a cup or small bowl. Combine with the jackfruit. 1 minute in the oven
Spread the jackfruit out on the baking sheet that has been prepared. Bake for 20 minutes, stirring once halfway, until the sauce is thick and sticky.
To assemble the sandwich: Place a roll on a plate and cut it open. Place the avocado slices (if using) on the bottom half of the plate. Scoop a heaping spoonful of jackfruit on top, followed by a heaping spoonful of coleslaw. Serve immediately with the other half of the roll on top. Leftover jackfruit can be stored in an airtight container in the refrigerator for 3 to 4 days.
THE PORTOBELLO PHILLY REUBEN
THE PORTOBELLO PHILLY REUBEN
Calories: 284kcal
Fat: 9g (1.1g S.Fat)
Carbs: 43.5g
Protein: 9.5g
Sugar: 8.9g
Sodium: 784mg
To make the sandwiches: Preheat the oven to 425°F (220°C, or gas mark 7). Line a baking sheet with parchment paper or a silicone baking mat. Lightly spray the top and bottom of each portobello cap with olive oil and place gill side up on a baking sheet.
Combine the liquid aminos and Worcestershire sauce in a small cup or bowl. Drizzle over the mushrooms and season with pepper. 10 minutes in the oven Remove from the oven and set aside for a few minutes to cool. Cut the mushrooms into 12-inch strips on the bias. Keep the cheese sauce warm by heating it.
Preheat the oven to broil. Place the rolls, cut side up, on a baking sheet. Place portobello strips on the bottom halves of the pan. On top of the mushrooms, spread or drop the cheese sauce. Broil for 1 to 2 minutes, or until the cheese is golden and the bread is toasted.
Spread Russian dressing on the top half of each roll, then pile on a pile of sauerkraut on the cheesy half of each sandwich. Place the top half of the sandwich on top of the sandwich and serve right away.
FILLET O’ CHICKPEA SANDWICH WITH TARTAR SAUCE SLAW
FILLET O’ CHICKPEA SANDWICH WITH TARTAR SAUCE SLAW
Calories: 574kcal
Fat: 23.2g (10g S.Fat)
Carbs: 71.1g
Protein: 20.2g
Sugar: 13.3g
Sodium: 438mg
To make the slaw: Combine the shredded cabbage and carrots in a large mixing bowl with 12 cup tartar sauce. Chill for at least 1 hour after mixing until completely combined. Refrigerate the remaining tartar sauce in a small bowl until needed.
To make the chickpea fillets: Over medium heat, heat a large frying pan, preferably cast iron. Cook for a few minutes after adding the chickpeas. Cook for 5 to 7 minutes, stirring occasionally, until the liquid aminos have been absorbed. Take the pan off the heat. Gently mash the chickpeas with a fork or pastry cutter. You only need to mash them a little; you want them to be a little chunky.
In a food processor, pulse the artichoke hearts 5 to 7 times, or until the artichokes are broken down into small pieces but not mushy.
In a large mixing bowl, combine the chickpeas, artichokes, rice, and chickpea flour. Mash the mixture with your hands until it's fully combined and holds together when squeezed. If it doesn't hold together, add a tablespoon of chickpea flour at a time until it does. Mix in the Old Bay, kelp granules to taste, dill, salt, and pepper until well combined.
Use parchment paper or a silicone baking mat to line a baking sheet. To drain the cooked fillets, line a plate with paper towels.
Fill a shallow bowl halfway with bread crumbs. Make six equal portions of the chickpea mixture. Shape each fillet into the shape of your choice (round, square, or rectangle), then place in the bread crumbs and gently flip until all sides are covered. Shake off any excess crumbs before placing on the prepared baking sheet.
Melt butter in a large frying pan over medium heat. Add oil until the pan's bottom is thinly coated. Add 2 or 3 fillets once the oil begins to shimmer. Cook for 2 to 3 minutes on each side, or until golden on both sides. Drain the excess oil from the fillets on a paper-towel-lined plate. Cover with a clean kitchen cloth to keep warm while you finish the rest of the filets (adding more oil to the pan if necessary).
To assemble each sandwich: Spread the bottom half of a roll with cheese, and the top half with tartar sauce. Place a fillet on top of the cheese sauce, then top with avocado slices, slaw, and the top half of the roll. Serve right away. If you intend to eat the sandwich later, place it in an airtight container and place it in the refrigerator for up to 5 hours. Leftover fillets can be stored in an airtight container in the refrigerator for 3 to 4 days.
CREAMY SPINACH-ARTICHOKE PASTA
CREAMY SPINACH-ARTICHOKE PASTA
Calories: 410kcal
Fat: 4.1g (0.7g S.Fat)
Carbs: 73.8g
Protein: 22g
Sugar: 1.4g
Sodium: 95mg
Bring a large pot of water to a boil, then add the pasta and season with salt. Cook the pasta according to package directions until it is al dente. Drain and set aside the pasta.
While the pasta is cooking, in a blender, combine the tofu, milk, nutritional yeast, wine, lemon juice, arrowroot, garlic powder, onion powder, and cayenne pepper. Place aside.
In a large shallow saucepan over medium heat, melt the butter. Cook, stirring occasionally, for 3 to 4 minutes, or until the artichokes begin to brown. Cook until the spinach and minced garlic are heated through. Cook, stirring constantly, until the pasta and tofu mixture is heated through. Remove from the heat and season with salt and pepper. Serve with Pepita Parmesan (if using). Leftovers can be stored in an airtight container in the refrigerator for up to 3 days.
KUNG PAO CAULIFLOWER
KUNG PAO CAULIFLOWER
Calories: 122kcal
Fat: 7.8g (1.4g S.Fat)
Carbs: 11.1g
Protein: 3g
Sugar: 4.2g
Sodium: 169mg
In a large shallow saucepan or wok, heat the sesame oil over medium heat. Stir in the red pepper flakes for about 2 minutes, being careful not to burn the flakes. Sauté the onion until it is translucent. Cover and cook for 4 to 5 minutes, or until the cauliflower is heated through and the sauce has thickened. Cook, stirring occasionally, until the garlic and bell pepper are softened.
Pour the sauce over the vegetables, then add the cashews and white parts of the green onions. Cook for 3 to 4 minutes, stirring once or twice, until the sauce thickens and is thoroughly heated. Remove from the heat and season with salt and pepper to taste. Garnish with green onion strands and serve over noodles or rice. Refrigerate any leftovers in an airtight container for up to 4 days.
BUTTERNUT SQUASH RISOTTO WITH SAGE BUTTER
BUTTERNUT SQUASH RISOTTO WITH SAGE BUTTER
Calories: 260kcal
Fat: 1.4g (0.3g S.Fat)
Carbs: 50.4g
Protein: 9.9g
Sugar: 4.6g
Sodium: 95mg
After the squash has been baked, pour the broth into a pot and bring to a boil before reducing to a low simmer. Paper towels should be used to line a plate. In a large shallow saucepan or Dutch oven, melt the butter over medium heat. Cook for 3 to 5 minutes, stirring occasionally, until the sage leaves are crispy. Transfer the leaves to a plate with a slotted spoon. Half of the butter should be placed in a small cup and set aside.
Sauté the shallots in the pan with the butter until they are translucent. Cook for a couple of minutes, or until the rice begins to become translucent. Cook until the wine is completely absorbed. Cover and cook until the broth is absorbed, about 2 cups. Cook until the broth is absorbed, about 1 cup at a time. Repeat until the broth is gone and the rice is tender.
Combine the nutritional yeast, salt, and pepper in a mixing bowl. Remove from the heat and stir in the squash. Serve with a drizzle of reserved sage butter, crispy sage leaves, Pepita Parmesan (if using), and toasted pine nuts on top (if using). Leftovers can be stored in an airtight container in the refrigerator for 3 to 4 days.
TRUFFLED MASHED POTATO-STUFFED PORTOBELLOS
TRUFFLED MASHED POTATO-STUFFED PORTOBELLOS
Calories: 123kcal
Fat: 5.4g (1.3g S.Fat)
Carbs: 14g
Protein: 5.6g
Sugar: 0.9g
Sodium: 149mg
Set aside the stems of the portobellos and the caps. Cut the stems into 12-inch cubes. In a large frying pan, preferably cast iron, melt the butter over medium heat. Combine the shallots, garlic, mushroom stems, and thyme in a mixing bowl. Cook, stirring occasionally, for about 5 minutes, or until the mushrooms are tender. Take the pan off the heat.
Spray the tops of the portobello caps with olive oil and arrange them on a baking sheet, gill side up. Season with salt and pepper before dividing the stem mixture among them. Top with heaping mounds of mashed potatoes. Bake the mashed potatoes for 20 minutes, or until golden. Garnish with additional thyme leaves and serve immediately.
FRENCH ONION SOUP
FRENCH ONION SOUP
Calories: 187kcal
Fat: 5.7g (2.4g S.Fat)
Carbs: 27.7g
Protein: 6.3g
Sugar: 6.7g
Sodium: 279mg
Bring the broth to a boil, then remove from the heat. Reduce the heat to low and continue to cook for about 15 minutes, or until the sauce has thickened. Combine the nutritional yeast (if using), salt, and pepper in a mixing bowl. Take the pan off the heat and discard the bay leaves.
Preheat the oven broiler. On a baking sheet, arrange six small ovenproof bowls or ramekins. Pour the soup into the serving bowls. 1 or 2 baguette slices should be placed on top of the soup. Spread the cheese sauce on top of the bread. Preheat the broiler while the baking sheet with the bowls is in the oven. Broil the cheese for 3 to 4 minutes, or until it is browned and bubbly. Take the pan off the heat and sprinkle with parsley (if using). Serve right away. Leftover soup can be stored in an airtight container in the refrigerator for 2 to 3 days.
BALSAMIC-ROASTED BEET & CHEESE GALETTE
BALSAMIC-ROASTED BEET & CHEESE GALETTE
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Whisk together the flour, coconut sugar, salt, baking soda, and xanthan gum in a large mixing bowl (if using). Cut the butter into the flour with a pastry cutter or fork until it's evenly incorporated, and the mixture resembles small peas. Pour in the milk mixture slowly until the dough just comes together. Turn out the dough onto a floured surface and shape it into a 2-inch-thick disk. Wrap the dough in plastic wrap and place it in the refrigerator for at least 30 minutes. (This can be done 1 to 3 days ahead of time.)
While the dough is chilling, make the filling: Preheat the oven to 400°F (200°C, or gas mark 6). Lightly spray two 9 × 13-inch (23 × 33-cm) baking dishes with olive oil. Divide the red beet slices among two dishes and the golden beets among the other (you can do them all in one, but the red beets will stain the golden beets). Drizzle 3 tablespoons vinegar over each set of beets, then top with 1 tablespoon coconut sugar and salt and pepper. Toss to coat, then re-spread the slices (it's fine if they overlap). Bake for 15 minutes, flipping halfway through. The beets will be slightly undercooked, which is fine. Take them out of the oven and set them aside.
Reduce the temperature to 350°F (180°C, or gas mark 4). Line a baking sheet, pizza pan, or pizza stone with parchment paper or a silicone baking mat.
Remove the dough from the refrigerator after it has chilled for at least 30 minutes. Remove the plastic wrap from the dough (set it aside for now) and place it on a floured surface. Turn it over and lightly flour both sides. If the dough is too stiff, knead it lightly with your hands to soften it. If it becomes too dry and cracks, sprinkle with a few drops of water. Place the plastic wrap on top of the dough and roll it out with a rolling pin until it's about 10 inches in diameter and 14 inch (6 mm) thick. Transfer the dough to the prepared baking sheet, pan, or stone with care. (I do this by sliding a thin, rimless baking sheet underneath the dough to transport it to the other baking sheet; a pizza peel may also work.)
Spread the cheese evenly over the dough, leaving about 112 inch around the perimeter. On top of the cheese, arrange the beet slices. You can arrange them however you want, whether randomly or in a pretty pattern. Pour any remaining liquid from the baking dish over the beets. Fold the dough's edges over the beets.
Bake for 35 to 40 minutes, or until the dough is golden brown. Remove from the oven, slice, and serve with fresh thyme on top. Leftovers can be stored in an airtight container in the refrigerator for up to 2 days.
To get super thin slices, use a mandolin when slicing your beets.
SMOKY SHROOM SAUSAGE & RED POTATO GOULASH
SMOKY SHROOM SAUSAGE & RED POTATO GOULASH
Calories: 200kcal
Fat: 2.2g (0.3g S.Fat)
Carbs: 40.7g
Protein: 6.3g
Sugar: 3.6g
Sodium: 38mg
In a large shallow saucepan or Dutch oven, heat the olive oil over medium heat. Cook until the fennel seeds and sage are fragrant, 2 to 3 minutes.
Cook for 1 minute after adding the mushrooms. Combine the liquid aminos, thyme, and oregano in a mixing bowl. Cook for 7 minutes, or until the mushrooms are tender and browned and the liquid has evaporated.
Combine the liquid smoke, salt, and pepper in a mixing bowl. Place the mushrooms on the baking sheet that has been prepared. Roast for 30 minutes, or until step 7 is completed, whichever comes first.
Melt the butter in the same pan you used to cook the mushrooms while they roast. Sauté the onion until it is translucent. Cook for another 1 to 2 minutes, or until the garlic is fragrant. Cook for 1 minute after adding the paprika.
Combine the potatoes and broth in a mixing bowl. Bring to a boil, then lower to a low heat and cover. Cook, stirring occasionally, for 15 to 20 minutes, or until the vegetables are tender.
Combine the mushrooms and parsley with the potatoes. If necessary, season with additional salt and/or pepper. Serve immediately with vegan sour cream on top (if using). Leftovers can be stored in an airtight container in the refrigerator for 3 to 4 days.
BBQ-GLAZED TEMPEH
BBQ-GLAZED TEMPEH
Calories: 114kcal
Fat: 8.1g (1.4g S.Fat)
Carbs: 4.4g
Protein: 7.7g
Sugar: 0.5g
Sodium: 47mg
In a large frying pan, preferably cast iron, heat the oil over medium heat. Cook the tempeh triangles for 2 to 3 minutes per side, or until golden cooking marks appear on each side.
Pour half of the sauce over the triangles, spreading it out to cover them, and then flipping them over to cook in the sauce. Repeat with the remaining sauce once that sauce has been absorbed. Remove from the heat once all of the sauce has been absorbed and season with salt and pepper. Serve right away. Refrigerate leftovers in an airtight container for up to 4 days.
UNSTUFFED CABBAGE ROLLS
UNSTUFFED CABBAGE ROLLS
Calories: 405kcal
Fat: 2.9g (0.6g S.Fat)
Carbs: 76.7g
Protein: 20g
Sugar: 3g
Sodium: 9mg
Each cabbage quarter should be cut into 1-inch strips. Place aside.
In a large shallow saucepan over medium heat, heat the olive oil. Sauté the onion and garlic until the onion begins to turn translucent.
Combine the bell pepper, black beans, tomatoes with juice, tomato paste, liquid aminos, parsley, oregano, cumin, and paprika in a mixing bowl. Cook, covered, until the bell pepper is tender, about 15 minutes.
Cook until the cabbage is soft, then add the cabbage and cover again. Cook until the rice is heated through. Combine the nutritional yeast, lemon juice, salt, and pepper in a mixing bowl. Take the pan off the heat.
Transfer to a baking dish and bake for 25 minutes, uncovered. Allow for a few minutes of cooling before serving. Leftovers can be stored in an airtight container in the refrigerator for 4 to 5 days.
NOT-TUNA CASSEROLE
NOT-TUNA CASSEROLE
Calories: 309kcal
Fat: 4.3g (0.5g S.Fat)
Carbs: 54.6g
Protein: 13.8g
Sugar: 4.3g
Sodium: 24mg
Bring a pot of water to a boil and cook the pasta until al dente according to package directions. Rinse with cold water after draining.
In a large shallow saucepan over medium heat, heat the olive oil while the pasta is cooking. Sauté the onion until it is translucent. Cook for 5 minutes after adding the chickpeas and artichokes, using a spatula to tear apart the artichokes as they cook. Combine the thyme and garlic powder in a mixing bowl.
Gently mash the chickpeas and artichokes with a potato masher until just slightly mashed with chunks. Stir in the soup and pasta until well combined. Season with salt and pepper.
Remove from the heat and place in the prepared baking dish for 15 minutes. Bake for 5 minutes more after adding the potato chips (if using). Serve right away. Leftovers can be stored in an airtight container in the refrigerator for 2 to 3 days.
SHIITAKE STROGANOFF
SHIITAKE STROGANOFF
Calories: 689kcal
Fat: 4.8g (0.4g S.Fat)
Carbs: 141.2g
Protein: 27.2g
Sugar: 4.5g
Sodium: 329mg
In a food processor, combine the tofu, lemon juice, milk, and vinegar and process until smooth. Place aside.
In a large shallow saucepan over medium heat, heat the olive oil. Sauté the shallots and garlic until the shallots are nearly translucent.
Cook, stirring occasionally, for 10 to 12 minutes, or until the mushrooms are tender. Cook until the liquid has been absorbed, then add the wine. Combine the nutritional yeast and paprika in a mixing bowl.
Cook until the tofu mixture is thoroughly heated. Combine the parsley, salt, and pepper in a mixing bowl. Fold in the pasta and serve right away. Any leftovers can be stored in an airtight container in the refrigerator for up to 3 days.
CHICKPEA & DUMPLIN’ SOUP
CHICKPEA & DUMPLIN’ SOUP
Calories: 463kcal
Fat: 11.4g (2g S.Fat)
Carbs: 71g
Protein: 20.6g
Sugar: 11.3g
Sodium: 604mg
<b sytle="font-size:12pt;"><u>METHOD</u></b> <br></br> <n style="font-size:10pt;">In a large Dutch oven or pot, melt 1 tablespoon of the butter over medium heat (choose a wide one to give you more dumpling surface area). Cook for 3 minutes after adding the onion, celery, carrot, and garlic. Cook for 3 minutes more, stirring occasionally, after adding the mushrooms. Cook for 1 minute after adding the bay leaves, 2 teaspoons thyme, rosemary, dried parsley, and cumin. Stir in the oat flour until it is no longer visible. Bring the chickpeas and broth to a boil, then reduce to a low heat. Cook, covered, for 10 minutes, stirring every few minutes to prevent sticking. <br></br> Combine the all-purpose flour, cornmeal, baking powder, baking soda, 12 teaspoon salt, garlic powder, and xanthan gum in a large mixing bowl (if using). Add the remaining butter and cut it into the flour mixture with a pastry cutter or a fork until you have a coarse meal that resembles wet sand. Combine the milk and fresh parsley in a cup or small bowl. Pour the flour mixture over the top. Stir until a thick dough forms. <br></br> Remove the bay leaves from the pot. Season with salt and pepper. 8 to 10 large spoonfuls of dough should be dropped into the soup. Keep in mind that the dumplings will expand as they cook. Cook for another 15 minutes, or until the dumplings are firm. Season with more pepper if desired. Serve right away. Leftovers can be stored in an airtight container in the refrigerator for 2 to 3 days.</n>
NO-BAKE ZUCCHINI MANICOTTI
NO-BAKE ZUCCHINI MANICOTTI
Calories: 269kcal
Fat: 25.8g (4.2g S.Fat)
Carbs: 10.5g
Protein: 4.7g
Sugar: 4.5g
Sodium: 496mg
Make the herbed ricotta while the zucchini drains: In a food processor, combine the macadamia nuts, 4 teaspoons of the reserved soaking water, the lemon juice, dried basil, oregano, salt, and miso and process until smooth, scraping down the sides as needed. If you have trouble getting the cheese to move, add more soaking water a teaspoon at a time until it moves more smoothly.
Using a clean kitchen towel, pat the zucchini dry. Lay out two slices of zucchini, one slightly overlapping the other. Scoop 1 scant tablespoon ricotta onto one end of the strips. Take the zucchini ends closest to the ricotta and carefully roll them over the ricotta. Continue until the roll is completely rolled up. Place seam side down on a plate. Repeat with the rest of the zucchini slices.
Warm up the marinara sauce. Serve the manicotti with the sauce, Pepita Parmesan (if using), and basil chiffonade on the side. Refrigerate any leftover ricotta in an airtight container for up to 7 days.
GREEN QUINOA SALAD
GREEN QUINOA SALAD
Calories: 442kcal
Fat: 9.8g (1.2g S.Fat)
Carbs: 71.5g
Protein: 20.3g
Sugar: 6.1g
Sodium: 98mg
Melt butter in a large shallow saucepan over medium heat. Cook until the onion, garlic, and water are translucent, about 5 minutes. To prevent sticking, add more water as needed.
Combine the brussels sprouts, zucchini, and edamame in a mixing bowl. Cook for about 3 minutes, or until the brussels sprouts start to wilt. Take the pan off the heat and add the lemon juice, lemon zest, and maple syrup.
Combine the quinoa, chard, basil, and pistachios in a mixing bowl. If necessary, season with salt and pepper. Serve right away, or chill until ready to serve. Leftovers can be stored in an airtight container in the refrigerator for 3 to 4 days.
BEET HUMMUS COLLARD WRAPS
BEET HUMMUS COLLARD WRAPS
Calories: 404kcal
Fat: 20.4g (3.3g S.Fat)
Carbs: 45.7g
Protein: 13.9g
Sugar: 9.2g
Sodium: 42mg
Transfer the beet to a food processor with a slotted spoon (reserving the cooking water) and add the chickpeas, tahini, olive oil, lemon juice, garlic, and paprika. Process until smooth, stopping to scrape down the sides as needed. If it's too thick, add a tablespoon of beet water at a time until it's the consistency you want. Season with salt and pepper to taste. Refrigerate for 30 minutes, or until ready to use.
Lay a collard leaf flat on the counter, bottom up, and carefully run a knife down the spine of the stem, shaving off the bulk of the thick stem. Spread some beet hummus on the leaf, leaving about an inch of space around the edge. Lay out a small pile of carrots, bell pepper, and avocado slices on one half of the leaf, parallel to the spine, and top with a small pile of sprouts. Roll the collard leaf over the filling, tucking in the filling as needed, until the leaf is completely rolled up, beginning with that edge (the one closest to the fillings). Cut in half and place seam side down on a plate. Rep with the rest of the leaves. Serve right away.
Hummus can be stored in an airtight container in the fridge for 4 to 5 days.
BUDDHA BOWL
BUDDHA BOWL
Calories: 119kcal
Fat: 10.1g (2.1g S.Fat)
Carbs: 7.7g
Protein: 1.9g
Sugar: 1.6g
Sodium: 22mg
Cook the buckwheat groats while the sweet potatoes are cooking: Bring a medium pot of water to a boil. Return to a boil after adding the buckwheat groats. Reduce the heat to low, cover, and simmer for 11 to 12 minutes, or until most of the water has been absorbed. Remove from the heat and season with salt.
Fill each bowl with spinach, buckwheat groats, beans, sweet potato, cucumber, avocado, and cabbage relish before serving. Drizzle with the dressing and sprinkle with the toasted pepitas.
CHILE-ROASTED TOFU LETTUCE CUPS
CHILE-ROASTED TOFU LETTUCE CUPS
Calories: 86kcal
Fat: 4.8g (3.2g S.Fat)
Carbs: 8.6g
Protein: 3.6g
Sugar: 5.7g
Sodium: 310mg
Combine the orange juice, coconut oil, ancho chili powder, maple syrup, garlic powder, cayenne pepper, and salt in a shallow baking dish. Toss in the tofu cubes to coat. Marinate for about 20 minutes, tossing every 5 minutes to recoat.
Preheat the oven to 400°F (200°C, or gas mark 6). Use parchment paper or a silicone baking mat to line a baking sheet. Spread the tofu out on a baking sheet. Bake for 25 minutes, or until the edges are crispy and browned, flipping halfway to ensure even cooking. Take the dish out of the oven.
Fill a lettuce leaf with a large spoonful of the tofu to serve. Drizzle with tahini sauce to finish. Top with a pinch of carrot, a couple of red bell pepper slivers, and 1 to 2 chives. Sesame seeds can be sprinkled on top. Tofu can be stored in an airtight container in the fridge for 3 to 4 days.
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