Recipes

Vegan Gluten Free Lentil "Meatballs" with Veggie Linguine and Pesto

I love all sorts of food. Meat included! However, my body doesn’t like to eat too much meat as well as I like how I have less of a carbon footprint when I eat a more plant based diet. This recipe is so delicious and satisfying I could eat it every week! I made the “linguine” pasta out of green cabbage and the basil pesto was homemade from our herb garden.


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Lentil meatballs:

Ingredients:

  • 2 cups cooked lentils ( about 1 and 1/4 cup dried lentils)

  • 1 cup oat flour/almond flour/ bread crumbs (if you aren’t gf)

  • 1 tablespoon dried basil

  • 1 teaspoon oregano

  • 1 tablespoon Bragg Liquid Aminos (or soy sauce)

  • 1 tablespoon red wine vinegar

  • 1 medium onion

  • 4 garlic cloves


Directions:

Preheat Oven to 400f. 

Chop and sauté two garlic cloves and half an onion in a pan with olive oil until translucent. In a food processor combine almond flour, lentils, spices, cooked onion, raw onion, 2 raw garlic cloves, soy sauce and red wine vinegar. Blend until the mixture is fully processed. Add salt and pepper to taste. 

Spray a cookie sheet with non-stick oil. Make lentil “meat balls” about 1.5 inches big and place on the cookie sheet. Bake in the oven for 35 minutes. Take lentil-meatballs out half way to flip so that each side becomes golden brown.

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Cabbage “Fettuccine” noodles: 

Slice green cabbage about 1/2inch into “noodles.” Wash and dry really well in a salad spinner. 

Sauté 2 garlic cloves in a pan with olive oil until translucent. Add the cabbage noodles and cook evenly for about 3-5 minutes. You want to make sure you keep stirring the cabbage so that it doesn’t get overcooked and soggy, but maintains a slight crunch. 

Homemade Vegan Avocado Pesto:

  • Two handfuls of fresh basil

  • Half an avocado

  • 1/4cup olive oil

  • 2-4 raw garlic cloves (if you like garlic put all 4 in for a stronger taste)

  • Salt to taste

Directions:

Blend all ingredients in a food processor. If you want it creamier add more avocado. If you want it lighter add a tiny bit of water to thin it out. 

Mix the cabbage and pesto in a separate bowl and then serve the lentil-meatballs on top!


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Creative Ways to Eat Your Veggies

I love vegetables! I am inspired by their colors, textures, tastes. You can do so many things with vegetables that make them the main dish instead of just being a side. I typically try to eat 3 or more vegetables for lunch and dinner and 1 or more vegetable for breakfast. This way I am fueling and nourishing my body with nutrients that help everything from my cells, to my bones to my brain be stronger, more hydrated and balanced. Try some of my favorite veggie based go-to meals that always taste so amazing and leave my body feel clean and nourished.

Spiralized Veggie Noodles

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Ingredients:

  • Sweet potatoes

  • Zucchini

  • Yellow squash

  • Olive oil

  • Seasoning: garlic powder, salt, and pepper


Directions:

  1. Pre heat your oven to 400F

  2. Wash and cut off the ends to the vegetables

  3. Follow the directions of your spiralizer to make think noodles. I use this Kitchen Aid attachment and love it!

  4. Using only a smidge of olive oil, mix noodles evenly and season with garlic powder and salt & pepper

  5. Place veggie noodles on a cooking tray evenly so that they have space to cook

  6. Cook in the oven for about 15-20 minutes. I like to make sure they have s slight crunch to them so that they have some body and can hold a sauce.

  7. Add your favorite protein and sauce and enjoy!




Pesto Spaghetti Squash


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Spaghetti squash is a great staple in any week night meal. I also LOVE pesto and this meal feels like healthy comfort food.

Ingredients:

  • Spaghetti Squash

  • Broccoli rabe

  • 5 garlic cloves

  • Pesto

  • Chickpeas (or protein of your choice)

  • Olive oil

  • Salt & pepper

Directions:

  1. Preheat your oven to 400F

  2. Cut the squash in half, scoop out the seeds and place off to the side

  3. Add about 1 Tablespoon of olive oil to each half and season with salt & pepper

  4. Place spaghetti squash on a cookie sheet and place in the oven for around 45 minutes. It is time to take the squash out when a fork can easily pierce through.

  5. Meanwhile, wash the broccoli rabe well, cut off the ends and place in boiling salted water for 3 minutes (until it turns bright green and has softened)

  6. Run the broccoli rabe under cold water and let it drain off to the side. Cute the broccoli into 1.5 inch chunks

  7. In a sauce pan, add chopped garlic and olive oil and cook until the garlic becomes translucent.

  8. Add the broccoli rabe to the garlic and olive oil mixture and sauté for a few minutes until the broccoli rabe is at your desired texture.

  9. Remove spaghetti squash from the oven and let it cook. Use a fork to comb through the squash placing this pasta like fiber into a separate bowl. Then add the broccoli rabe, chick peas and then evenly mix the pesto.


Tahini Roasted Vegetables:

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Ingredients:

- whole broccoli head

- whole cauliflower head

- 1 can of chickpeas or ~2 cups pre-soaked/boiled and cooked chickpeas

- 2 tablespoons Extra Virgin Olive Oil

- Himalayan pink salt & pepper for seasoning 

Sauce:

-  1/4 cup Tahini paste  (I love this brand)

- 2 tablespoon soy sauce or Braggs Amino Acid 

- 3 tablespoons freshly squeezed lemon juice 

- 2 garlic cloves minced

- 3 tablespoons water (add more for thinner sauce consistency) 

Directions:

  1. Pre-heat the oven to 400F 

  2. Wash and chop the broccoli and cauliflower into small florets. 

  3. Dry the vegetables and place in a bowl

  4. Lightly drizzle the olive oil over the vegetables and coat evenly

  5. Add salt and pepper

  6. Evenly place vegetables on a cooking sheet and roast for about 30-minutes. Take vegetables out when they are browned with a slight crunch.

  7. Meanwhile, on a separate pan, place cooked chick peas and roast until they have a crunchy flavor and start to dry out. This should take around ~15 minutes. 

  8. In a small blender, combined the ingredients for the tahini sauce and adjust the flavoring to your desire.

  9. When the roasted vegetables and chick peas are done, place everything into a bowl and pour in the tahini sauce to coast everything evenly. Add additional salt and pepper to fit your flavor profile.

You can follow this same recipe with different vegetables and protein. For instance, try a different legume or use a chicken breast. I also love doing this recipe with butternut-squash and onions or brussel sprouts and sweet potatoes. 

Summer Vegan Pesto Zoodle Pasta + Bonus Meal

I lovvveeee the zoodle invention and I forget how easy, nutritious and delicious it can be for a quick dinner or potluck creation. This weekend I was inspired to get into the kitchen without turning on the oven since it is so hot. Yet, I wanted to make a delicious meal. 

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Instead of wasting time setting up my spiralizer (which in reality only takes a few minutes). I took 4 medium sized zucchinis and used a vegetable peeler to create pappardelle sized zucchini noodles that were so delicious! I lightly sautéed them in olive oil for 2 minutes until they lightly softened and turned a brighter green.

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I then mixed these zoodles with a homemade vegan pumpkin pesto that was so delicious I keep using the leftover pesto as a veggie dip or I mix into salad dressings. 

In a bullet I mixed:

  • 1 cup of fresh basil (washed without the stems)
  • 1/4 cup cold-pressed olive oil
  • 1/3 cup fresh pumpkin seeds
  • 2 garlic cloves
  • salt & pepper to taste
  • (optional to ad nutritional yeast for a "cheesy" flavor)

*Adjust consistency to your liking. If you want it thicker, add more pumpkin seeds. If you like it thinner, add more olive oil.

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In a big bowl, I combined the cooked zoodles with the pesto and added a bit more salt and a 1/4 of avocado, because avocado goes well with anything. 

Bonus! Since using the veggie peeler on a zucchini can be difficult to use the entire vegetable and I don't want to waste food, I use the left over zucchini scraps and saved them to roast with other vegetables for another meal. Two meals in one. Say whattt!

Let me know if you try this meal at home. Feel free to tag your creation on Instagram @OneWade

Zucchini, sweet potatoes and onions with olive oil and salt on 400f for 30 minutes. 

Zucchini, sweet potatoes and onions with olive oil and salt on 400f for 30 minutes. 

Beet Strawberry Mint Lemonade

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Summer is here and the livin is easy. While I am soaking up the summer sun at an all day BBQ or hanging by the pool I crave something refreshing and delicious. Rose is delightful, but sometimes I am not in the mood to drink, yet I want to feel festive. I was recently inspired by this Beet Mint Lemonade I had Deru Market for brunch. So this MDW I was inspired to whip up my own version. 

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Ingredients: (enough for 2 drinks)

  • 1 can of La Croix (Pampelmousse)
  • 1 fresh beet (washed and skinned)
  • 6 frozen strawberries
  • Juice from 1 whole lemon
  • 1 sprig of fresh mint 
  • handful of ice

Directions:

  1. In a blender (or juicer if you have), blend the beet, strawberries, lemon juice and mint until evenly blended
  2. Add ice and half of a La Croix to each cup, followed by the beet/strawberry/mint/lemon juice
  3. Garnish with extra mint & enjoy!

Although I didn't try it, I could see this drink being pretty tasty with a splash of vodka as well ;). The fresh beet and strawberries make this drink full of vitamin B, C & K as well as the beet and lemon bonafides that support liver detoxification. 

Let me know your thoughts when you enjoy this summer mocktail (or cocktail). 

 

Celebrate!

July 4th is just a few days away. What are your plans to celebrate? Whether you are going to light a sparkler or not, this long holiday weekend is the perfect time to think about how you celebrate the little and big markers in life.

 

For instance, we are officially halfway through 2017. Instead of racing through the second half of the year, I want to welcome you to take a moment to pause and reflect on all you have accomplished this year, big or small. Take 5 minutes right here, right now to brain-dump all of your accomplishments. Maybe you moved cities, changed jobs, met your savings goal, made three new friends, got an award at work, tried a new workout regime, went on a date or started cooking more at home. Whatever you accomplished, make sure to CELEBRATE! If you set your 2017 word of the year, take a moment to look back at your intention and check your alignment. Do your current accomplishments line up with the essence of your word? If you have been consistently practicing and connecting to your intentions, it is pretty amazing to see what happens when you stay focused.

 

Now, when it comes to celebrating, there are so many ways to do it! You can scream and jump up and down like you won the lottery, you can call loved ones to share the exciting news, you could treat yourself to an indulgent day at the spa, or go out to a delicious dinner. How do you celebrate? Personally, I love celebrating big and small milestones with food! Food is a creative expression that gets to create connection and a shared experience for all of those involved. So, whether you are celebrating the 4th of July, that we're halfway through the year, your individual accomplishments or just the fact that it is summer, think about how you want to celebrate. If you also love celebrating with food, check out my Summer Fuel Pinterest board for some delicious BBQ and summer-inspired recipes.

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Here are just a few things I am personally celebrating this moment:

I am celebrating the launch of my new meditation podcast! Woohoo! Centered int the City Podcast is a place and virtual space for you take a mindful moment, pause and connect. This podcast is full of modern meditations you can practice anywhere at any time. All of the meditations are geared to supporting you navigating the twist and turns of living in the rhythm of the city. If you are interested in celebrating with me and helping to spread the word, email me here and you will enter to win some prizes! I will be sending another email when it officially launches in a few weeks.

I am also celebrating my up coming meditation workshop at The Riveter on July 12th. If you haven't heard of the Riveter yet, it is an amazing co-working space designed by women for women, emphasizing wellness in the workplace. If you are in the Seattle area, I would love to see you there! I will be leading a 45-minute workshop combining light stretching, meditation and discussion. It is a great way to break up your week and feel more energized and centered (without having to put on activewear). 

Finally, I'm celebrating that I reached a personal financial savings goal! In January, I had a clear understanding of the total amount I wanted to save by July 1. I divided that total by 6 months so I knew exactly how much I wanted to save each month. Breaking this big financial goal into mjni-goals made it feel more attainable and realistic. There is so much power in getting clear about what you want and going after it!   

All of these celebration align to my 2017 word, abundance, because I have stepped outside of my comfort zones, connected to the plethora of opportunities and felt the freedom of choice. I am looking forward to celebrating all of this and so much more over several BBQs filled with family and friends this weekend! I'd love to hear what you are celebrating and how you are celebrating! Feel free to share on social media and tag @onewade #SummerofSelfCare.

Protein Balls

The best balls you will ever eat.

 

No matter the time of day, I crave something sweet and delicious. In order to keep my sweet-treat fat-attacks under control, I try to have protein intertwined with a sweet craving.  This way, my body can feel full and have energy verses run on empty carbohydrates or pure sugar highs. This version of a no-bake ball tastes like healthy raw cookie dough, made with all gluten-free and unrefined ingredients. The best part, you get to use your hands to make these suckers and there is no baking time required! I love to take one or two for a grab-and-go snack or afternoon protein pick me up.

Ingredients:

  • 2 1/2 cups almond flour
  • 3 Tbsp coconut flour
  • 9 Tbsp melted coconut oil
  • 1 Tbsp vanilla
  • 1/4 tsp seal salt
  • 1/3 cup sunflower butter (sugar free)
  • 1/3 cup + 2Tbsp raw honey

Directions:

  1. In a medium sized bowl, combine all ingredients except for the chocolate chips. Use your hands to combine ingredients evenly. It should turn into a slightly drier cookie-dough like sensation. 
  2. Add chocolate chips and mix evenly.
  3. Use your hands to make TBSP sized balls
  4. Place in the refrigerator for at least 30 min to settle. Keep stored in an airtight container in the refrigerator or freezer and eat at your leisure. 

Let me know what your think and how you stay fueled!

Recipes to Comfort the Soul

In times of instability, I pay attention to what fuel I'm putting in my body because I know it effects my mood, emotions and overall energy.  For the past few weeks, I have noticed my body craves more soups and fats and is less hungry for a full, balanced meal (ie meat, veggies, carb).  I have lost my appetite for salads and instead yearn for something warm and smoothing.  I think some of these cravings are natural due to the winter weather; however, the instability of our government has me also searching for comfort and stability within myself. Instead of overeating on heavy carbs or overly-processed sugars to numb my emotions and feel even worse, I am flexing my mindfulness muscles and serving myself nutrients and comfort my body craves.  I want to help heal, hug and support myself compassionately through this trying time rather than fill myself with fuel that makes me feel worse.

Here are a few recipes I have whipped up in the kitchen that I want to share with you—with the hope they inspire you to be mindfully taking care of yourself form the inside out.  Try them out and let me know how they make you feel!

Do you have any other, comforting healthy recipes you want to share?  Feel free to pass them along in the comments below!

 

Lentil Sweet Potato Soup

 

So delicious, nutritious and satisfying! I could have this soup every week and never get sick of its taste and texture.

Ingredients:

  • 3 small/medium sweet potatoes chopped into 1/4 inch chunks
  • 2 large carrots chopped into 1/4 inch chunks 
  • 1 yellow onion, diced
  • 32 oz. vegetable stock
  • 1.5 cups dried lentils (any variety will do); make sure to rinse first
  • 3 garlic cloves, diced into small pieces
  • 1-2 inches of raw ginger, chopped into small pieces
  • 1-2 tbsp. curry powder
  • Salt/pepper to taste
  • 1 tbsp. Olive oil

Directions:

Prepare all of your ingredients by washing and cutting all vegetables, garlic, and ginger.

1.     In a big pot, place on medium heat and add olive oil, then chopped onions. Cook the onions until soft and translucent (~3min)

2.     Add the garlic, wait a couple of minutes

3.     Next, add carrots for a few minutes

4.     Then add sweet potatoes

5.     Season with salt and pepper

6.     Add the vegetable stock and turn the stovetop to medium/high until the soup boils

7.     Throw in the raw ginger and, if you like garlic, you can add extra, whole garlic cloves

8.     Once the soup boils, add washed lentils and curry powder and place a lid on the pot to let the soup simmer on medium for 20-30min

9.     The soup will be ready when the lentils completely cook. They should feel soft to touch.

Keep leftovers stored in a glass container in the fridge for future lunches and dinners for the week.  

 

Magical Toast

 

Remember eating cinnamon sugar toast when you where a kid?  It was one of my favorite weekend treats growing up.  Since I can’t stomach adding raw sugar onto any of my foods, I love to create a slightly healthier twist on one of my favorite childhood snacks.

Ingredients:

Directions:

1.     Toast bread in a toaster until desired crunchiness

2.     Slab 1 tbsp. (or more) of butter evenly on the toast

3.     Let the butter melt and then enjoy every sweet and savory bite!

The sweet bread with the rich, fresh and salty taste of the butter is the best combination and super comforting for breakfast.  The fat helps keep me full longer and the sweet taste tickles my taste buds.

 

Leek & Carrot soup

This broth helps open my lungs, my nasal passageways and feels like I am fueling my body with liquid love.

Ingredients:

  • 2 large leeks chopped from the white tips to the bottom of the darker green
  • 2 large carrots cut into 1/4 inch pieces
  • 32 oz. vegetable stock
  • 1 tsp. turmeric
  • 3 garlic cloves, sliced
  • Salt & pepper to taste
  • 1 tbsp. olive oil

Directions:

1.     Wash and chop all vegetables

2.     In a pot, heat olive oil on medium then add leeks and cook until they are translucent.

3.     Add the garlic and cook until soft

4.     Add carrots into the mixture

5.   Add salt & pepper and let these flavors cook for 5 minutes

6.     Add the vegetables stock followed by turmeric and more salt & pepper if needed

7.     Cover the pot and let the soup reach a boil. Once the soup boils, keep it on a simmer until carrots are tender (~15min). The longer the soup simmers the more flavorful it will become, but it is ready to enjoy at any moment!

 

Steel Cut Banana Bread Oatmeal

I am not usually a huge fan of oatmeal, but this oatmeal makes me feel like I am giving myself a hug from the inside out.

Ingredients:

  • Steel Cut Irish Oatmeal
  • Fresh or frozen blueberries (if frozen, soak in warm water until they soften)
  • 1 tsp. hemp seeds
  • Cinnamon
  • 1-2 tsp. maple syrup
  • Chopped walnuts
  • Chopped banana

Directions:

1.     Cook oatmeal following directions on the package.

2.    When oatmeal is almost ready, add banana into the mixture until is softens and starts to melt

3.     When the oatmeal is at a desired consistency, transfer to a bowl and top with blueberries, hemp seeds, walnuts, cinnamon and maple syrup

 

Vegan Cauliflower Soup

Check out the full recipe here.

Vegan Comforting Cauliflower Soup

This has become one of my favorite recipes to make because it is delicious, nutritious and so easy! 

Ingredients:

  • Head of Cauliflower
  • 32oz vegetable stock
  • Garlic powder
  • Turmeric
  • Ginger powder 
  • Salt/pepper

Directions:

  1. Wash, trim and cut cauliflower into smaller pieces 
  2. Place cauliflower, vegetable stock in a big pot and boil until cauliflower is tender and cuts easily with a knife. 
  3. Season soup with garlic, turmeric, ginger, salt and pepper to your liking. 
  4. Add to your Viatmix, blender or use a immersion blender until creamy and smooth
  5. Serve right away or let it cool and store in glass containers in the freezer for future meals! 

Dark Chocolate Pumpkin Chocolate Chip Paleo Brownies

Luckily there was one left to snap a photo of!

I would say I tend to have weekly creative time in the kitchen -- where I get inspiration off of Pinterest to play with various flours and and chocolate (everything must have chocolate in my book) and make something delicious! I love my sweet treats and I love to bake, but I don't enjoy indulging in treats made from white flour or sugar, so I add healthy twists and substitute in almond flour, coconut flour, coconut sugar, maple syrup or honey as a way to make that indulgent treat even more satisfying but nutritious. I love making these treats and sharing them with loved ones or keeping them frozen and enjoying them throughout the week, I haven't made brownies this delicious since they came out of a Ghirardelli box. Check it out and let me know what you think. 

 

Ingredients:

  • 1 egg
  • 1/2 tsp Baking Soda
  • 1 cup unsweetened cocoa powder
  • 1 tbsp coconut flour
  • 1/4 tsp salt
  • 1 1/2 tsp vanilla extract
  • 2 tbsp coconut oil (melted)
  • 1 cup pumpkin pure
  • 1 cup coconut sugar
  • 2 tbsp pure maple syrup 
  • 1 1/2 cup dark chocolate chips

 

Directions:

  • Pre-heat oven to 350F
  • In a large bowl, combine all of the ingredients with an electric mixer, except for the chocolate chips 
  • Stir in chocolate chips before transferring batter into a brownie pan 
  • Bake for 25 minutes and then let cool completely before cutting into pieces. (If they are too hot they might be more crumbly, so it is best to let cool as long as you can resist). 

Recipe adapted from: http://www.paleorunningmomma.com/triple-chocolate-pumpkin-brownies-paleo-nut-free/

Rainbow Salad

I love cooking with color! The idea of fueling my body with a variety of vegetables that have a variety of nutrients gets me so excited! Not only do I love hydrating my cells with vegetables, but I love the concept of keeping my body strong from the inside out. One of my favorite ways to make a salad (or any dish for that matter) is to tap into my inner artist and use color for inspiration! There are no real rules or directions with a Rainbow Salad, but all you get to do is make a rainbow by using as many colored vegetables that you have in your fridge.

In this salad, I used mixed greens, red cabbage, red peppers, a shredded golden beet  and shredded carrots. Shredding the beets and carrots helps to bring out the sweetness in the vegetables and also adds a softer texture to the salad when there is already some crunch thanks to the cabbage and red peppers.  

Garden Dressing (my measurements are not exact since I use my intuition to create). 

In a blender I combined:

  • 1 garlic clove
  • 1/4 tsp mustard seed (seedy mustard would also work!)
  • 2 pinches of dried thyme
  • 2 pinches of dried basil
  • few celery seeds
  • salt
  • pepper

 

What are your favorite recipes that use a lot of color? Share below! 

Green Smoothie Time

Here is a simple recipe for those mornings you want a quick veggie fueled bfast to help jump start your day. 

In a Viatmix or quality blender add all of the ingredients until fully mixed. 

Ingredients: (Serves 2 people. Cut in half to make for 1)

  • 1 ripe banana
  • 2 big handfulls of spinach
  • hand full of frozen mango slices (~1/2 cup)
  • ~1/3 cup frozen strawberries
  • 1 TBS chia seeds 
  • 1 TBS hemp seeds
  • 3 cups water

So smooth, creamy and delicious! Careful to not drink it too fast so your body has time to digest all of the nutrients. 

Bomb.com Chocolate Chip Cookies

Who has time to read a big long food blog story? No story here besides I love cookies and you must too if you are interested in this recipe! Baking is one of my favorite ways to tap into my creativity and play so I hope you can do the same. I only ask you make, eat and share these cookies with lots of love. As always I love freezing extras so I can have access to them at anytime yet they are out of plain sight. ( A little self-care tip). Enjoy and let me know how they are!

Ingredients:

  • 3/4 cup Whole Wheat flour
  • 3/4 Almond meal flour
  • 1 tsp Baking soda
  • 1 tsp Vanilla extract
  • 1 egg
  • 1/2 cup of Soft grass-fed butter
  • 1/8 tsp Salt
  • 3/4 cup Ghirardelli chocolate chips 
  • 3/8 cup Coconut sugar
  • 3/8 cup Brown sugar

Instructions

  • Pre-heat oven to 375F.
  • Mix the flour, baking soda & salt in a small bowl.
  • Using an electric mixer, mix the sugar & butter. Then add the egg and vanilla.
  • Add the dry ingredients into the wet and continue to mix until everything is evenly combined.
  • Add chocolate chips.
  • Shape cookies into desired size (mine where probably about 1.5 TBS big and made about 20) and place in the oven for about 8 min.
  • Take cookies out when you see the edges are slightly browned.
  • Enjoy!