SAVORY CANNABIS EDIBLES

SAVORY CANNABIS EDIBLES

SAVORY CANNABIS EDIBLES
SAVORY CANNABIS EDIBLES

Egg Noodles with Cottage Cheese

Quinoa with Mixed Vegetables

Super Grilled Cheese

Hummus

Carrot-Ginger Soup

Double-Strength Chicken Soup with Tomato Toast

Cabbage Soup

Asparagus Soup

Thai Chicken Soup

Rice and Bean Bowl

Kale, Chickpea, and Cauliflower Soup

Avocado Toast

Scrambled Eggs with Caramelized Onions and Cheese

Baked Eggs in Avocado

Salmon with Shredded Carrots

Stuffed Sweet Potato

Couscous with Cauliflower and Raisins

Three-Mushroom Stew with Pasta

Baked Rice Casserole

So-Good Frittata

Pan-Roasted Cauliflower with Carrots, Sweet Potato, and Zucchini

Spinach, Avocado, and Lime Smoothie

Skillet Stir-Fry Chicken with Vegetables

Grilled Chicken and Corn

Easy Macaroni and Cheese

WITH CANNA-BUTTER (here) or canna-oil (here) on hand, you can prepare the majority of these savory recipes quickly. When you make your own edibles, you can be sure of the dosage and integrity of all the ingredients. And, most important, you can tailor them to meet your dietary and health needs. All of these recipes are simple and healthy, and use ingredients (aside from the cannabis-infused oil and butter) that can easily be found at your local grocery store. Bon appétit!

 

 

Required Equipment

Most of the recipes in this chapter don’t require any equipment other than a stove top, oven, and pots and pans. Aside from these basic kitchen tools, a couple of the recipes call for the following items.

Blender—This kitchen appliance is used to blend, purée, and liquefy. You can use a standard blender or an immersion blender. You can find a blender online or at your local kitchen and home supply store.

Food Processor—This versatile machine is used for slicing, shredding, grinding, puréeing, and blending. You can find a food processor online or at your local kitchen and home supply store.

Waxed Paper Bags—Waxed paper bags (such as the ones in which baked goods are stored) make it easy to cook in the microwave while retaining the flavor and moistness of the edible contents. They can be found online and in most grocery stores.

 

THOUGHTS AND EXPERIENCES

My mother, who is 87 and diabetic, was in incredible pain and had no appetite. Before treating her with cannabis, my brothers and I felt helpless. We would take her to the doctor only to be told to keep doing what we were doing, but she was slowly wasting away. She had no energy. After using medical Marijuana, her condition improved. This is what she has to say:

“I love Marijuana. I wish I had understood it earlier. When all the kids were doing it, I thought they would get hooked. None of you did, obviously. The pills I was taking before made it so I couldn’t go to the bathroom on my own. Now I can. And I can sit in a normal chair. I got my appetite back. I was getting too skinny. It’s those soups you all make for me with that oil. And the doctor can’t believe it. He has been my doctor for 20 years. I keep asking him to try it, but you know how doctors are.”

Watching my mother’s transformation has been amazing. She has really gotten her strength back. I was nervous about giving her cannabis oil at first, but we talked with her about the new medical research, and she agreed. We all had a good laugh about the idea of Mom on Marijuana. We usually put a small amount of the oil in soup or oatmeal for her, once or maybe twice a day. She tells us it eases her pain, and we’ve all seen her appetite come back in full force! She asks us to bring treats when we come over now. It is wonderful to see her enjoying life again. —Carol C., Washington

 

 

EGG NOODLES

WITH COTTAGE CHEESE

NUT-FREE | SOY-FREE | SUGAR-FREE | VEGETARIAN

This noodle dish is good anytime, but it is especially comforting if you’re feeling under the weather. There is something simple and pure about it—and it’s so easy to prepare.

MAKES 2 SERVINGS

Prep time: 5 minutes

Cook time: 15 minutes

DOSAGE

TEST

Start with half of a serving and wait 4 hours to fully assess your reaction to its strength and effects.

8 ounces egg noodles

1 tablespoon butter

2 teaspoons canna-butter (here)

1 cup cottage cheese, at room temperature

Salt

Freshly ground black pepper

1. Cook the noodles according to the package directions. Drain the noodles and transfer to a large bowl.

2. Add the butters, and stir until melted.

3. Add the cottage cheese, and stir to combine. Season with salt and pepper.

4. Serve warm.

5. Store the remaining serving in an airtight container in the refrigerator for up to 4 days. Reheat in the microwave on low power for 2 minutes or until warm.

To bring the cottage cheese to room temperature, let it sit on the countertop for one hour. If you use it straight from the refrigerator, you’ll be left with cold noodles.

PER SERVING Calories: 270; Total Fat: 9.7g; Saturated Fat: 5.4g; Cholesterol: 49mg; Carbohydrates: 25.5g; Fiber: 1g; Protein: 19.5g

 

 

QUINOA WITH

MIXED VEGETABLES

NUT-FREE | SOY-FREE | SUGAR-FREE | VEGAN

Quinoa is a luscious, filling grain. This dish makes a perfect one-bowl meal for breakfast, lunch, or dinner.

MAKES 2 SERVINGS

Prep time: 5 minutes

Cook time: 20 minutes

DOSAGE

TEST

Start with half of a serving and wait 4 hours to fully assess your reaction to its strength and effects.

2¾ cups vegetable broth

1½ cups quinoa

1 (16-ounce) package frozen mixed vegetables (any type)

1 tablespoon olive oil

2 teaspoons canna-oil (here)

Salt

Freshly ground black pepper

1. In a medium saucepan, combine the broth and quinoa. Bring to a boil.

2. Add the vegetables, reduce the heat, and cover. Simmer for 12 to 15 minutes until the liquid is absorbed. Remove from the heat and allow to sit for 5 minutes.

3. Transfer to a medium bowl and add the oils. Stir to combine. Season with salt and pepper.

4. Serve warm.

5. Store the remaining serving in an airtight container in the refrigerator for up to 3 days. Reheat in the microwave on low power for 2 minutes or until warm.

For a super-healthy alternative to fried rice, stir-fry your leftovers with a beaten egg in a hot pan with a light coating of canola oil.

PER SERVING Calories: 291; Total Fat: 8.3g; Saturated Fat: 1.2g; Cholesterol: 0mg; Carbohydrates: 41.6g; Fiber: 4.5g; Protein: 12.3g

 

 

SUPER GRILLED CHEESE

NUT-FREE | SOY-FREE | SUGAR-FREE | VEGETARIAN

Grilled cheese with cannabis might be the world’s ultimate comfort food. This recipe calls for Cheddar and Swiss, but you can swap them out for other types of cheese. With the addition of one or more of the optional items, you can customize this sandwich to suit your taste.

MAKES 2 SERVINGS

Prep time: 10 minutes

Cook time: 10 minutes

DOSAGE

TEST

Start with half of a serving and wait 4 hours to fully assess your reaction to its strength and effects.

4 slices whole-wheat or whole-grain bread

2 teaspoons canna-butter (here), at room temperature

4 slices Cheddar cheese

4 slices Swiss cheese

2 slices tomato, avocado, and/or grilled vegetables (optional)

1 tablespoon olive oil

1. Butter 2 bread slices with the canna-butter.

2. On the buttered side of each bread slice, place 2 slices of the Cheddar cheese and 2 slices of the Swiss cheese.

3. Add the tomato, avocado, and/or grilled vegetables (if using).

4. Close the sandwiches with the other 2 bread slices.

5. In a large, nonstick skillet, heat the olive oil, allowing it to spread around the pan. Place the sandwiches in the skillet and cook over medium heat for 5 to 6 minutes until golden brown. Flip the sandwiches and cook for 4 to 5 minutes until golden brown.

6. Serve warm.

7. Store the remaining serving in an airtight container in the refrigerator for up to 1 week. Reheat in a skillet over medium heat for a few minutes on each side until hot. (Do not use avocado if you plan to store it.)

For a flavor boost, spread 1 to 2 teaspoons of mustard on the bread before closing the sandwiches. Other optional sandwich fillings include apple slices or even pickle slices.

PER SERVING Calories: 522; Total Fat: 35.3g; Saturated Fat: 18.3g; Cholesterol: 85mg; Carbohydrates: 27.2g; Fiber: 4g; Protein: 27.5g

 

 

HUMMUS

GLUTEN-FREE | NUT-FREE | SOY-FREE | SUGAR-FREE | VEGAN

Hummus is simple and nourishing. Serve it alongside vegetables or chips as a dip or use it as a spread. Or, add cucumber slices to make a delicious and oh-so-soothing sandwich.

MAKES 1½ CUPS

[6 tablespoons = 1 serving]

Prep time: 10 minutes

Required Equipment

Food processor

DOSAGE

TEST

Start with half of a serving and wait 4 hours to fully assess your reaction to its strength and effects.

1 (15-ounce) can chickpeas, rinsed and drained

1 garlic clove

¼ cup olive oil

4 teaspoons canna-oil (here)

2 tablespoons freshly squeezed lemon juice

2 teaspoons ground cumin

½ teaspoon ground paprika

½ teaspoon ground turmeric

Pinch salt

1. Combine all the ingredients in a food processor.

2. Pulse a few times, and then purée for 1 to 2 minutes until smooth.

3. Transfer from the food processor to a serving dish.

4. Serve at room temperature.

5. Store the remaining servings in the refrigerator in an airtight container for up to 2 weeks.

When making this hummus, you can blend in the flesh of a cooked sweet potato, ¼ cup roasted red pepper, or even a handful of fresh spinach.

PER SERVING Calories: 243; Total Fat: 14.2g; Saturated Fat: 2g; Cholesterol: 0mg; Carbohydrates: 25.2g; Fiber: 5g; Protein: 5.6g

 

 

CARROT-GINGER SOUP

GLUTEN-FREE | NUT-FREE | SOY-FREE | SUGAR-FREE | VEGAN

Carrots and ginger are a flavorful combination. The ginger in this recipe perfectly complements the sweet carrots.

MAKES 2 SERVINGS

Prep time: 10 minutes

Cook time: 40 minutes

Required Equipment

Blender

DOSAGE

TEST

Start with half of a serving and wait 4 hours to fully assess your reaction to its strength and effects.

1 tablespoon olive oil

2 teaspoons canna-oil (here)

1 small onion, peeled and chopped

2 garlic cloves, minced

1 teaspoon grated fresh ginger or ½ teaspoon ground ginger

1 pound carrots, scrubbed and chopped

2 cups vegetable stock

1. In a medium saucepan, combine the oils and heat over low heat. Add the onion and garlic, and sauté for 7 to 10 minutes.

2. Add the ginger and the carrots, and sauté for an additional 4 to 5 minutes.

3. Add the vegetable stock, and simmer for 20 to 25 minutes until the carrots are tender.

4. Allow the soup to cool and transfer to a blender. Purée for 1 to 2 minutes until smooth.

5. Reheat the soup over medium heat until hot.

6. Serve warm.

7. Store the remaining serving in an airtight container in the refrigerator for up to 1 week. Reheat in a small saucepan over low heat.

If you prefer chicken broth, you can use it in place of the vegetable broth; it’s an even swap.

PER SERVING Calories: 117; Total Fat: 0.2g; Saturated Fat: 0g; Cholesterol: 0mg; Carbohydrates: 27.5g; Fiber: 6.9g; Protein: 2.8g

 

 

DOUBLE-STRENGTH

CHICKEN SOUP

WITH TOMATO TOAST

NUT-FREE | SOY-FREE | SUGAR-FREE

Dill is called for in this tasty soup, but you can use parsley or cilantro in its place to suit your preference. If you have cooked chicken on hand, you can add it to the chicken stock and cut down on the cooking time.

MAKES 4 SERVINGS

Prep time: 10 minutes

Cook time: 1 hour, 30 minutes

DOSAGE

TEST

Start with half of a serving and wait 4 hours to fully assess your reaction to its strength and effects.

1 quart chicken stock

4 bone-in, skinless chicken thighs

2 teaspoons canna-oil (here)

2 carrots, peeled and sliced

1 celery stalk, sliced

1 tablespoon chopped fresh dill

4 baguette slices

1 tomato, halved

1. In a medium soup pot, heat the chicken stock over medium heat. Add the chicken thighs and cook for 20 minutes, skimming off the foam that rises to the top.

2. Add the canna-oil, carrots, celery, and dill. Continue to cook for 1 hour. Remove from the heat.

3. Using tongs, remove the chicken from the pot, and transfer to a cutting board. Remove the meat from the bones and chop roughly. Return the meat to the pot.

4. Toast the baguette slices. Rub the cut sides of the tomato generously on each toasted slice.

5. Divide the soup into 2 bowls, and serve the toast on the side. Serve warm.

6. Store the remaining serving in an airtight container in the refrigerator for up to 3 days. Reheat in a small saucepan over low heat. (Toast the baguette slices separately.)

For a more traditional soup, add 2 cups of cooked egg noodles.

PER SERVING Calories: 120; Total Fat: 1.2g; Saturated Fat: 0g; Cholesterol: 0mg; Carbohydrates: 23g; Fiber: 1.9g; Protein: 5g

 

 

CABBAGE SOUP

GLUTEN-FREE | NUT-FREE | SOY-FREE | SUGAR-FREE

This humble soup is almost like a hearty veggie stew. The flavorful broth will take you by surprise, and it’s even better the day after you make it.

MAKES 6 SERVINGS

Prep time: 10 minutes

Cook time: 45 minutes

DOSAGE

TEST

Start with half of a serving and wait 4 hours to fully assess your reaction to its strength and effects.

2 tablespoons canna-oil (here)

8 ounces lean ground beef or ground turkey

1 bell pepper, seeded and chopped

1 cup sliced, peeled carrots

½ cup chopped onion

3 garlic cloves, minced

3 cups coarsely chopped green cabbage

6 cups water

1 (15-ounce) can diced fire-roasted tomatoes

1 teaspoon smoked paprika

¼ teaspoon salt

Freshly ground black pepper

1. Heat the canna-oil in a large soup pot over medium heat. Add the ground meat and sauté for 6 to 7 minutes. Drain off the fat.

2. Add the bell pepper, carrots, onion, and garlic, and sauté for 10 to 12 minutes until tender.

3. Add the cabbage and sauté briefly until wilted.

4. Add the water, tomatoes with their juice, paprika, salt, and pepper, and simmer for 25 to 30 minutes.

5. Serve warm.

6. Store the remaining servings in an airtight container in the refrigerator for up to 1 week. Reheat in a small saucepan over low heat.

To add a bit of spice to your soup, when sautéing the beef or turkey, add 4 ounces of hot Italian sausage removed from its casing.

PER SERVING Calories: 77; Total Fat: 2.4g; Saturated Fat: 0.9g; Cholesterol: 34mg; Carbohydrates: 1.6g; Fiber: 0g; Protein: 11.7g

 

 

ASPARAGUS SOUP

GLUTEN-FREE | NUT-FREE | SOY-FREE | SUGAR-FREE | VEGETARIAN

This cold soup is wonderfully refreshing on a summer day. However, it is equally delicious served hot. Simply return the soup to the pot after puréeing and heat.

MAKES 6 SERVINGS

Prep time: 10 minutes

Cook time: 20 minutes, plus 3 hours chilling time

Required Equipment

Blender

DOSAGE

TEST

Start with half of a serving and wait 4 hours to fully assess your reaction to its strength and effects.

2 tablespoons canna-butter (here)

2 leeks, white and light green parts only, roughly chopped

2 pounds asparagus, trimmed and roughly chopped

4 cups vegetable stock

Pinch salt

Freshly ground black pepper

6 tablespoons Greek yogurt, for garnish

Finely chopped chives, for garnish

1. In a large soup pot, melt the canna-butter over low heat. Add the leeks, and sauté over medium heat for 7 to 10 minutes until soft.

2. Add the asparagus and vegetable stock. Bring to a boil over high heat.

3. Reduce the heat, cover, and simmer for 8 to 10 minutes until the asparagus is tender.

4. Allow the soup to cool and transfer to a blender. Purée for about 1 minute until smooth.

5. Transfer the puréed soup to a large bowl and season with salt and pepper.

6. Allow the mixture to chill in the refrigerator for at least 3 hours.

7. Serve in a chilled bowl with a dollop of yogurt and garnish with chives.

8. Store the remaining servings in an airtight container in the refrigerator for up to 5 days. (Add the yogurt and garnish only when ready to eat.)

This soup can be made with zucchini instead of asparagus. With zucchini, garnish with fresh dill instead of chives.

PER SERVING Calories: 48; Total Fat: 0.3g; Saturated Fat: 0g; Cholesterol: 0mg; Carbohydrates: 10.1g; Fiber: 3.7g; Protein: 3.8g

 

 

THAI CHICKEN SOUP

GLUTEN-FREE | NUT-FREE | SOY-FREE

If you have never tried this soup in a Thai restaurant, you don’t know how yummy it is. It is easy to make at home, and although some of the ingredients may be new to you, the flavors work together beautifully.

MAKES 2 SERVINGS

Prep time: 10 minutes

Cook time: 30 minutes

DOSAGE

TEST

Start with half of a serving and wait 4 hours to fully assess your reaction to its strength and effects.

2 teaspoons canna-oil (here)

½ cup sliced white mushrooms

½ bell pepper, chopped

1 garlic clove, minced

2 cups canned chicken broth

1 cup canned coconut milk

2 teaspoons fish sauce

2 teaspoons honey

1 cup sliced or chopped cooked chicken

1 scallion, chopped, for garnish

1. In a medium saucepan, heat the canna-oil over medium heat. Add the mushrooms, bell pepper, and garlic and sauté for 5 to 7 minutes.

2. Add the broth, coconut milk, fish sauce, honey, and chicken, and simmer for 25 minutes.

3. Serve warm, garnished with the scallion.

4. Store the remaining serving in an airtight container in the refrigerator for up to 3 days. Reheat in a small saucepan over low heat.

If you are not a fan of fish sauce, you can simply eliminate it from the recipe. This soup is also terrific with shrimp (precooked or added during the last 10 minutes of cooking time) in place of the chicken.

PER SERVING Calories: 325; Total Fat: 30.1g; Saturated Fat: 25.8g; Cholesterol: 0mg; Carbohydrates: 17g; Fiber: 3.7g; Protein: 9g

 

 

RICE AND BEAN BOWL

GLUTEN-FREE | NUT-FREE | SOY-FREE | SUGAR-FREE | VEGAN

Rice and beans is an excellent side dish, or with a few additions, it can be a complete meal. This recipe welcomes a generous portion of tofu or cooked chicken for a more protein-rich dish.

MAKES 4 SERVINGS

Prep time: 10 minutes

Cook time: 20 minutes

DOSAGE

TEST

Start with half of a serving and wait 4 hours to fully assess your reaction to its strength and effects.

4 teaspoons canna-oil (here)

1 onion, peeled and chopped

1 cup vegetable broth

1 (16-ounce) can kidney beans, rinsed and drained

1 (10-ounce) package frozen spinach, thawed and squeezed of liquid

2 cups cooked brown or white rice

Salt

Freshly ground black pepper

1. In a large sauté pan or skillet, heat the canna-oil over medium heat. Add the onion, and sauté for 5 to 7 minutes.

2. Add the broth, beans, and spinach, and simmer for 5 minutes.

3. Add the cooked rice, and simmer for 5 to 7 minutes. Season with salt and pepper.

4. Serve warm.

5. Store the remaining servings in an airtight container in the refrigerator for up to 5 days. Reheat in the microwave on low power for 2 minutes or until warm.

Use leftovers as a burrito filling with a dollop of sour cream and a few tablespoons of salsa.

PER SERVING Calories: 331; Total Fat: 7.7g; Saturated Fat: 1.2g; Cholesterol: 0mg; Carbohydrates: 111.2g; Fiber: 21.2g; Protein: 32.7g

 

 

KALE, CHICKPEA,

AND CAULIFLOWER SOUP

GLUTEN-FREE | NUT-FREE | SOY-FREE | SUGAR-FREE | VEGAN

This is a perfect soup for a blustery day. It is quite chunky, so if you prefer a smoother soup, purée a few cups in the blender and add them back to the pot.

MAKES 4 SERVINGS

Prep time: 10 minutes

Cook time: 50 minutes

DOSAGE

TEST

Start with half of a serving and wait 4 hours to fully assess your reaction to its strength and effects.

4 teaspoons canna-oil (here)

1 head cauliflower, broken into florets

½ cup shredded carrot

1 garlic clove, minced

1 (15-ounce) can chickpeas, rinsed and drained

2 cups shredded kale leaves

5 cups vegetable broth

Salt

Freshly ground black pepper

1. In a large saucepot, heat the canna-oil over medium heat. Add the cauliflower, carrot, and garlic, and sauté for 8 to 10 minutes.

2. Add the chickpeas and kale, and sauté for 5 minutes.

3. Add the broth and simmer for 35 to 40 minutes, stirring occasionally. Season with salt and pepper.

4. Serve warm.

5. Store the remaining servings in an airtight container in the refrigerator for up to 4 days. Reheat in a small saucepan over low heat.

If you are not a chickpea fan, you can use a different type of legume.

PER SERVING Calories: 240; Total Fat: 3g; Saturated Fat: 0.6g; Cholesterol: 0mg; Carbohydrates: 33.8g; Fiber: 7.2g; Protein: 13.8g

 

 

AVOCADO TOAST

NUT-FREE | SOY-FREE | SUGAR-FREE | VEGETARIAN

This recipe begs for a ripe, beautiful avocado. Pick one that yields to gentle pressure. Avocado browns easily when cut, so drizzle it with lemon juice after peeling to keep it looking fresh.

MAKES 2 SERVINGS

Prep time: 10 minutes

DOSAGE

TEST

Start with half of a serving and wait 4 hours to fully assess your reaction to its strength and effects.

2 slices whole-grain bread

2 teaspoons canna-butter (here), at room temperature

4 slices ripe tomato (optional)

1 large avocado, peeled, pitted, and sliced

2 teaspoons freshly squeezed lemon juice

Salt

Freshly ground black pepper

1. Toast the bread. Spread 1 teaspoon of the canna-butter on each slice.

2. Place 2 slices of tomato on each piece of toast, if using.

3. Toss the avocado with the lemon juice and divide the slices between the 2 pieces of toast.

4. Season with salt and pepper.

5. Serve warm.

6. Store the remaining serving in an airtight container in the refrigerator for up to 2 days. Enjoy the second serving chilled or at room temperature.

It is sometimes difficult to find ripe avocados. Place an under-ripe avocado in a brown paper bag to hasten ripening. The ethylene gas produced by the fruit will help it ripen, usually within 3 to 4 days.

PER SERVING Calories: 212; Total Fat: 19.7g; Saturated Fat: 4.2g; Cholesterol: 0mg; Carbohydrates: 10.0g; Fiber: 7.1g; Protein: 2.2g

 

 

SCRAMBLED EGGS

WITH CARAMELIZED ONIONS AND CHEESE

GLUTEN-FREE | NUT-FREE | SOY-FREE | SUGAR-FREE | VEGETARIAN

These scrambled eggs can be the centerpiece of your brunch table, but this egg dish is pretty fabulous on its own.

MAKES 2 SERVINGS

Prep time: 10 minutes

Cook time: 25 minutes

DOSAGE

TEST

Start with half of a serving and wait 4 hours to fully assess your reaction to its strength and effects.

1 tablespoon butter

2 teaspoons canna-butter (here)

½ cup thinly sliced onion

4 large eggs, beaten

½ cup shredded cheese (any type)

Salt

Freshly ground black pepper

1. In a medium nonstick skillet, heat the butters over medium heat. Add the onion, and sauté for 13 to 15 minutes, until the onions are browned and caramelized.

2. Add the eggs and cook for 6 to 8 minutes, stirring until set.

3. Add the cheese and continue to cook for 3 to 5 minutes, until the cheese is almost melted. Season with salt and pepper.

4. Serve warm.

5. Store the remaining serving in an airtight container in the refrigerator for up to 2 days. Reheat in the microwave on low power for 2 minutes or until warm.

For some greens with this breakfast scramble, add a cup of fresh spinach to the onions before adding the eggs.

PER SERVING Calories: 206; Total Fat: 15.7g; Saturated Fat: 6.8g; Cholesterol: 367mg; Carbohydrates: 3.5g; Fiber: 0.6g; Protein: 13g

 

 

BAKED EGGS IN AVOCADO

GLUTEN-FREE | NUT-FREE | SOY-FREE | SUGAR-FREE | VEGETARIAN

With two healthy fats—egg yolk and avocado—this meal can be made in just minutes. Trust us, it is a great combo.

MAKES 2 SERVINGS

Prep time: 10 minutes

Cook time: 15 minutes

DOSAGE

TEST

Start with half of a serving and wait 4 hours to fully assess your reaction to its strength and effects.

1 large avocado

1 tablespoon freshly squeezed lemon juice

2 teaspoons canna-butter (here)

2 medium eggs, at room temperature

Salt

Freshly ground black pepper

1 scallion, chopped (optional)

¼ bunch cilantro, chopped (optional)

¼ cup shredded Cheddar cheese (optional)

2 tablespoons salsa (optional)

1. Preheat the oven to 340°F.

2. Cut the avocado in half, remove the pit, and cover all exposed areas with the lemon juice. Place on a baking sheet, cut sides up.

3. Enlarge the cavities in the avocado to accommodate the eggs. Eat what you remove! Add a teaspoon of canna-butter to each avocado half.

4. Crack the eggs, placing one in the center of each avocado. Sprinkle with salt and pepper.

5. Place the baking sheet in the oven and bake until the eggs are set, 12 to 16 minutes, depending on how cooked you like your eggs.

6. Remove, place the avocados on a plate, and top with any of the optional garnishes.

7. Store the remaining serving in an airtight container in the refrigerator for up to 2 days. Enjoy cold as a leftover.

If you want to indulge yourself, top the baked egg with some sour cream and bacon bits.

PER SERVING Calories: 303; Total Fat: 27.8g; Saturated Fat: 8g; Cholesterol: 174mg; Carbohydrates: 9.1g; Fiber: 6.8g; Protein: 7.5g

 

 

SALMON WITH

SHREDDED CARROTS

GLUTEN-FREE | NUT-FREE | SUGAR-FREE

If care is taken, salmon microwaves beautifully. The salmon stays moist in the waxed paper bags, which contain its juices and allow all the flavors to mingle.

MAKES 2 SERVINGS

Prep time: 10 minutes

Cook time: 6 minutes

Required Equipment

Waxed paper bags

DOSAGE

TEST

Start with half of a serving and wait 4 hours to fully assess your reaction to its strength and effects.

2 (5- to 6-ounce) salmon fillets

¼ cup snow peas

¼ cup peas

¼ cup shredded carrots

1 tablespoon orange juice

2 teaspoons canna-oil (here), at room temperature

1 teaspoon soy sauce

4 orange slices

1. Rinse and pat dry the salmon fillets and place each in a waxed paper bag, leaving the bag open.

2. In a small bowl, combine the snow peas, peas, carrots, orange juice, canna-oil, and soy sauce. Stir well.

3. Divide the mixture in half and pour over the salmon, inside each bag.

4. Place 2 orange slices on top of each salmon fillet.

5. Fold the bags closed under the fish.

6. Place the bags on a microwave-safe plate in a 1200-watt microwave and cook on high for 6 minutes.

7. Open the bags carefully and transfer the salmon and contents to a dish.

8. Serve warm.

9. Store the remaining serving in an airtight container in the refrigerator for up to 2 days. Reheat in the microwave on low power for 2 minutes or until warm, or enjoy chilled.

When salmon is overcooked, this normally moist fish becomes unpleasantly dry. It’s still safe to eat (and incredibly tasty) if it’s still a little pink in the center.

PER SERVING Calories: 313; Total Fat: 15.4g; Saturated Fat: 1.9g; Cholesterol: 75mg; Carbohydrates: 8.9g; Fiber: 2.8g; Protein: 35g

 

 

STUFFED SWEET POTATO

GLUTEN-FREE | SOY-FREE | VEGAN

Sweet potatoes, rich and full of flavor, are among the healthiest foods you can eat. This stuffed sweet potato is a delightful addition to any meal.

MAKES 2 SERVINGS

Prep time: 10 minutes

Cook time: 15 minutes

DOSAGE

TEST

Start with half of a serving and wait 4 hours to fully assess your reaction to its strength and effects.

1 sweet potato, baked until tender

2 tablespoons orange juice

2 teaspoons canna-oil (here)

1 teaspoon agave

¼ cup golden raisins

2 tablespoons chopped walnuts

1. Preheat the oven to 340°F.

2. Cut the baked sweet potato in half and scoop out the filling.

3. Transfer the filling to a medium bowl and place the sweet potato halves cut-side up on a baking sheet.

4. Add the orange juice, canna-oil, agave, and raisins to the bowl and mix well.

5. Divide the filling between the sweet potato halves and spread evenly. Sprinkle the walnuts on top.

6. Bake for 15 to 17 minutes.

7. Serve warm.

8. Store the remaining serving in an airtight container in the refrigerator for up to 5 days. Reheat in the microwave on low power for 2 minutes or until warm, or enjoy chilled.

If you haven’t baked your sweet potato ahead of time, cook it in the microwave. Prick the skin of the potato with a fork and cover with a damp paper towel. Microwave on high for 5 minutes.

PER SERVING Calories: 209; Total Fat: 5g; Saturated Fat: 0g; Cholesterol: 0mg; Carbohydrates: 39.7g; Fiber: 4.6g; Protein: 4.6g

 

 

COUSCOUS WITH

CAULIFLOWER AND RAISINS

NUT-FREE | SOY-FREE | SUGAR-FREE

Couscous is easy to make and pairs well with many different foods and flavors. This particular combination is a favorite.

MAKES 2 SERVINGS

Prep time: 10 minutes

Cook time: 12 minutes

DOSAGE

TEST

Start with half of a serving and wait 4 hours to fully assess your reaction to its strength and effects.

1 tablespoon olive oil

2 teaspoons canna-oil (here)

1 small onion, peeled and chopped

1 small head cauliflower, cored and chopped

Pinch salt

⅔ cup extra-rich canned chicken broth

⅓ cup yellow raisins

⅓ cup whole-wheat couscous

1. In a medium saucepan, heat the oils over medium heat. Add the onion, cauliflower, and salt, and sauté for 5 to 7 minutes.

2. Add the broth, raisins, and couscous, and bring to a boil.

3. Immediately remove from the heat, cover, and let stand for 5 minutes.

4. Serve warm.

5. Store the remaining serving in an airtight container in the refrigerator for up to 3 days. Reheat in the microwave on low power for 2 minutes or until warm, or enjoy chilled.

If you have leftovers, warm and serve them topped with a fried egg for a tasty breakfast treat.

PER SERVING Calories: 242; Total Fat: 13.2g; Saturated Fat: 1.8g; Cholesterol: 0mg; Carbohydrates: 27.6g; Fiber: 3.8g; Protein: 7g

 

 

THREE-MUSHROOM STEW WITH PASTA

NUT-FREE | SOY-FREE | SUGAR-FREE | VEGAN

Mushrooms and rosemary are a winning combination. This recipe is particularly spectacular in the fall when there are beautiful fresh mushrooms at the farmers’ markets.

MAKES 6 SERVINGS

Prep time: 10 minutes

Cook time: 20 minutes

DOSAGE

TEST

Start with half of a serving and wait 4 hours to fully assess your reaction to its strength and effects.

1 pound pasta (any type)

2 tablespoons canna-oil (here)

1 tablespoon olive oil

2 leeks, chopped

2 medium carrots, peeled and sliced

2 garlic cloves, thinly sliced

2 pounds assorted mushrooms, cut into uniform pieces

2 tablespoons chopped fresh rosemary

½ teaspoon salt

½ teaspoon freshly ground black pepper

1. Cook the pasta according to the package directions. Drain the pasta and transfer to a large bowl.

2. In a large skillet, heat the oils over medium heat. Add the leeks and carrots, and sauté for 8 to 10 minutes until tender.

3. Add the garlic, stir to combine, and transfer the mixture to a medium bowl.

4. Place the mushrooms in the hot skillet and cook for 8 to 10 minutes over medium heat, until the liquid has evaporated and the mushrooms begin to brown.

5. Add the rosemary, salt, and pepper, and return the vegetables to the skillet. Stir to combine.

6. Divide the cooked pasta into 6 portions, and top each with an equal portion of the mushroom-vegetable mixture.

7. Serve warm.

8. Store the remaining servings in an airtight container in the refrigerator for up to 4 days. Reheat in the microwave on low power for 2 minutes or until warm.

Remember to let the mushrooms release their liquid. Browning them adds an earthiness that is an important part of this dish. When it comes to the leeks, do not use the tough green tops.

PER SERVING Calories: 311; Total Fat: 9.0g; Saturated Fat: 1g; Cholesterol: 55mg; Carbohydrates: 48.7g; Fiber: 1.6g; Protein: 9.3g

 

 

BAKED RICE CASSEROLE

GLUTEN-FREE | NUT-FREE | SOY-FREE | SUGAR-FREE | VEGETARIAN

A baked casserole is one of the ultimate comfort foods. You can vary the vegetables and the cheese in this recipe to suit your taste. If you want to include some protein, adding cooked chicken or lean ground beef to the casserole before baking is as easy as can be.

MAKES 4 SERVINGS

Prep time: 15 minutes

Cook time: 35 minutes

DOSAGE

TEST

Start with half of a serving and wait 4 hours to fully assess your reaction to its strength and effects.

Vegetable cooking spray

4 teaspoons canna-butter (here)

1 small onion, chopped

1 bell pepper, seeded and chopped

1 (10-ounce) package frozen chopped spinach, thawed and squeezed of liquid

1 cup low-fat milk

2 eggs

2 cups shredded Cheddar cheese, divided

3 cups cooked brown or white rice

Pinch salt

Freshly ground black pepper

1. Preheat the oven to 340°F. Coat a large casserole dish with cooking spray and set aside.

2. In a large sauté pan or skillet, heat the canna-butter over medium-low heat. Add the onion and bell pepper and cook until softened, 5 to 7 minutes. Add the spinach and cook for 3 to 4 minutes. Remove from the heat and set aside.

3. In a large bowl, combine the milk and eggs and mix well. Add 1½ cups of cheese, the rice, and the cooked vegetables and mix well. Season with salt and pepper and mix again.

4. Transfer the mixture to the prepared casserole dish. Top with the remaining ½ cup of cheese and bake for about 25 minutes, or until the cheese is melted and golden brown.

5. Store any remaining servings in an airtight container in the refrigerator for up to 4 days. Reheat in the microwave on low power for 2 minutes or until warm.

Many other delicious and healthy ancient grains would work well in this recipe, such as farro, brown rice, quinoa, or teff.

PER SERVING Calories: 362; Total Fat: 11.9g; Saturated Fat: 6.4g; Cholesterol: 109mg; Carbohydrates: 39.8g; Fiber: 3.0g; Protein: 23.9g

 

 

SO-GOOD FRITTATA

GLUTEN-FREE | NUT-FREE | SOY-FREE | SUGAR-FREE | VEGETARIAN

A wonderful one-dish meal, frittatas are great for breakfast, lunch, or dinner. The protein-rich eggs and cheese, along with plenty of vegetables, will fill and nourish you.

MAKES 4 SERVINGS

Prep time: 10 minutes

Cook time: 25 minutes

DOSAGE

TEST

Start with half of a serving and wait 4 hours to fully assess your reaction to its strength and effects.

Vegetable cooking spray

1 tablespoon plus 1 teaspoon canna-oil (here)

1 cup chopped bell pepper

1 cup corn kernels, fresh or frozen

½ cup chopped scallions

6 large eggs

½ teaspoon salt

½ teaspoon freshly ground black pepper

3 cups fresh spinach, rinsed and dried

2 ounces goat cheese, crumbled

Pinch smoked paprika

1. Preheat the oven to 340°F.

2. Lightly coat a large ovenproof pan with the cooking spray, then add the canna-oil. Heat over medium heat.

3. Add the bell pepper, and sauté for 6 to 7 minutes until tender.

4. Add the corn and scallions, and sauté for 4 to 5 minutes until tender. Remove from heat.

5. In a medium bowl, beat the eggs. Add the salt and pepper and stir well.

6. Return the pan with the vegetables back to the heat. Add the spinach and cook for 4 to 5 minutes until wilted.

7. Pour the eggs into the pan, and evenly distribute the vegetables.

8. Spread the goat cheese over the mixture, and place the pan in the oven.

9. Bake for 8 to 10 minutes until set and golden brown.

10. Sprinkle with the paprika, and cut into 4 wedges.

11. Serve warm.

12. Store the remaining servings in an airtight container in the refrigerator for up to 5 days. Reheat in the microwave on low power for 2 minutes or until warm.

This dish is also terrific at room temperature and even chilled.

PER SERVING Calories: 183; Total Fat: 12.6g; Saturated Fat: 5.8g; Cholesterol: 294mg; Carbohydrates: 3.4g; Fiber: 0.9g; Protein: 14.2g

 

 

PAN-ROASTED CAULIFLOWER

WITH CARROTS, SWEET POTATO, AND ZUCCHINI

GLUTEN-FREE | NUT-FREE | SOY-FREE | VEGETARIAN

This is a simple, earthy, and nutritious roasted vegetable plate. It can accompany a piece of fish or chicken, but it is delicious on its own.

MAKES 4 SERVINGS

Prep time: 15 minutes

Cook time: 40 minutes

DOSAGE

TEST

Start with half of a serving and wait 4 hours to fully assess your reaction to its strength and effects.

1 medium head cauliflower, cored and broken into florets

4 thin carrots, peeled

1 sweet potato, peeled and cubed

2 zucchini, cut into thick slices

1 red onion, peeled and cut in wedges

2 tablespoons olive oil

4 teaspoons canna-oil (here)

1 tablespoon maple syrup

1 teaspoon garlic salt

½ teaspoon freshly ground black pepper

1 cup plain yogurt or sour cream

1. Preheat the oven to 325°F.

2. In a cast iron pan or baking dish, toss together the cauliflower, carrots, sweet potato, zucchini, and onion.

3. In a small bowl, combine the oils and maple syrup.

4. Pour the oil-syrup mixture over the vegetables, add the garlic salt and pepper, and toss until the vegetables are well coated.

5. Bake for 35 to 40 minutes until the vegetables are fork-tender.

6. Serve warm. When ready to eat, top each serving with ¼ cup of the yogurt or sour cream.

7. Store the remaining servings in an airtight container in the refrigerator for up to 3 days. Reheat in the microwave on low power for 2 minutes or until warm. (Add the yogurt or sour cream only when ready to eat.)

Feel free to experiment with different vegetables to suit your taste; you can’t go wrong. You can use leftovers in an omelet, maybe with some shredded Cheddar cheese.

PER SERVING Calories: 162; Total Fat: 11.9g; Saturated Fat: 1.4g; Cholesterol: 0mg; Carbohydrates: 14.1g; Fiber: 2.2g; Protein: 1.6g

 

 

SPINACH, AVOCADO, AND LIME SMOOTHIE

GLUTEN-FREE | VEGAN

This refreshing smoothie is a meal in itself. Nutritious and delicious, it’s easy to prepare.

MAKES 2 SERVINGS

Prep time: 10 minutes

Required Equipment

Blender

DOSAGE

TEST

Start with half of a serving and wait 4 hours to fully assess your reaction to its strength and effects.

2 cups almond milk

1 cup packed fresh spinach

½ avocado, peeled, pitted, and sliced

½ cup soft tofu

2 tablespoons freshly squeezed lime juice

2 tablespoons coconut sugar

2 teaspoons canna-oil (here)

1. In a blender, combine all the ingredients and purée for 1 to 2 minutes until smooth.

2. Serve immediately.

3. Store the remaining serving in an airtight container in the refrigerator for up to 3 days. Blend again before serving.

For a richer meal, you can substitute coconut milk for the almond milk. To make this an extra-special treat, run a lime wedge around the rim of the glass and dip the glass in coconut sugar before pouring.

PER SERVING Calories: 300; Total Fat: 24.2g; Saturated Fat: 8g; Cholesterol: 0mg; Carbohydrates: 9.2g; Fiber: 7.1g; Protein: 2.3g

 

 

SKILLET STIR-FRY

CHICKEN WITH VEGETABLES

GLUTEN-FREE | NUT-FREE | SUGAR-FREE

You don’t need a wok to make a great stir-fry. A skillet can work just as well. There are lots of delicious vegetables in this dish, along with a good dose of protein.

MAKES 2 SERVINGS

Prep time: 10 minutes

Cook time: 20 minutes

DOSAGE

TEST

Start with half of a serving and wait 4 hours to fully assess your reaction to its strength and effects.

8 cups water

2 cups broccoli florets

1 large carrot, sliced

1 cup trimmed, halved green beans

1 tablespoon canola oil

1 large boneless, skinless chicken breast, cut into chunks

3 tablespoons hoisin sauce

2 teaspoons canna-oil (here)

½ teaspoon ground ginger

Salt

Freshly ground black pepper

1. In a medium saucepan, bring the water to a boil. Add the broccoli, carrot, and green beans, and cook for 6 minutes over medium heat. Drain and run the vegetables under cold water.

2. In a large skillet, heat the canola oil. Add the chicken, and sauté over medium heat for 7 to 9 minutes until cooked through.

3. Add the vegetables to the skillet and cook for an additional 4 to 5 minutes over medium heat.

4. In a small bowl, combine the hoisin sauce, canna-oil, and ginger.

5. Add the sauce to the pan, and stir to coat.

6. Season with salt and pepper.

7. Serve warm.

8. Store the remaining serving in an airtight container in the refrigerator for up to 2 days. Reheat in the microwave on low power for 2 minutes or until warm.

You can serve this stir-fry over brown or white rice if you’d like. This recipe also works well with shrimp, beef slices, or tofu cubes in place of the chicken.

PER SERVING Calories: 149; Total Fat: 11.9g; Saturated Fat: 1.1g; Cholesterol: 0mg; Carbohydrates: 9.9g; Fiber: 3.3g; Protein: 2.9g

 

 

GRILLED CHICKEN AND CORN

GLUTEN-FREE | NUT-FREE | SOY-FREE | SUGAR-FREE

Sometimes throwing something on the grill is the easiest way to go. This dish cooks up in no time, and is a great way to showcase fresh corn.

MAKES 4 SERVINGS

Prep time: 30 minutes, plus 1 hour marinating time

Cook time: 10 minutes

Required equipment

8 (4-inch) wood skewers

DOSAGE

TEST

Start with half of a serving and wait 4 hours to fully assess your reaction to its strength and effects.

¼ cup olive oil

4 teaspoons canna-oil (here)

¼ cup chopped fresh cilantro

1 garlic clove, minced

3 boneless, skinless chicken breasts, cut into chunks

4 ears of corn, cut into 1-inch pieces

½ pint whole cherry tomatoes

4 scallions, cut into 1-inch pieces

Salt

Freshly ground black pepper

1. Preheat the grill to medium heat. Soak 8 wood skewers in water for 30 minutes.

2. In a small bowl, combine the oils, cilantro, and garlic for the marinade.

3. Place the chicken in a separate bowl, and cover the chicken with half of the marinade. Marinate for 1 hour.

4. Thread the presoaked skewers with the chicken, corn, tomatoes, and scallions. Salt and pepper the skewers.

5. Brush the skewers with half of the remaining marinade and place on the grill.

6. Cook on medium heat until the chicken turns golden brown and the vegetables are cooked, 7 to 10 minutes. Turn halfway through the cooking time.

7. Brush the skewers with the remaining marinade before serving.

8. Store any remaining servings in an airtight container in the refrigerator for up to 2 days. Reheat in the microwave on low power for 2 minutes or until warm.

You can replace the chicken with cubed extra-firm tofu or shrimp.

PER SERVING Calories: 432; Total Fat: 25.6g; Saturated Fat: 4.7g; Cholesterol: 93mg; Carbohydrates: 20g; Fiber: 3.2g; Protein: 33.2g

 

 

EASY MACARONI AND CHEESE

NUT-FREE | SOY-FREE | SUGAR-FREE | VEGETARIAN

Macaroni and cheese is a good go-to when you’re feeling a little under the weather. This recipe calls for Cheddar, but it’s also tasty with other cheeses. You can add some chopped cooked broccoli or other vegetable to the dish once the cheese has melted. For a lighter version, use skim milk and reduce the amount of butter and cheese.

MAKES 2 SERVINGS

Prep time: 10 minutes

Cook time: 15 minutes

DOSAGE

TEST

Start with half of a serving and wait 4 hours to fully assess your reaction to its strength and effects.

8 ounces macaroni

¼ cup (½ stick) butter

2 teaspoons canna-butter (here)

3 tablespoons all-purpose flour

¼ teaspoon salt

¼ teaspoon freshly ground black pepper

2 cups whole milk

2 cups shredded Cheddar cheese

1. Cook the macaroni according to the package directions. Drain the macaroni and transfer to a medium bowl.

2. In a medium saucepan, melt the butters over medium heat.

3. Stir in the flour, salt, and pepper.

4. Slowly add the milk, stirring constantly for 7 to 9 minutes until bubbly.

5. Add the cheese, and stir until completely melted.

6. Add the cheese mixture to the pasta, and stir until completely coated.

7. Serve warm.

8. Store the remaining serving in an airtight container in the refrigerator for up to 3 days. Reheat in the microwave on low power for 2 minutes or until warm.

Make some extra pasta, toss it with a little oil, and keep it in the refrigerator to use in your recipes. If you need a quick meal, just heat up a serving, add 2 teaspoons of canna-butter and some grated Parmesan cheese, and voilà!

PER SERVING Calories: 445; Total Fat: 33.4g; Saturated Fat: 21.1g; Cholesterol: 97mg; Carbohydrates: 23.5g; Fiber: 0g; Protein: 37.2g

Author: Sunny Dupree
Sunny Dupree is a seasoned journalist, keynote speaker and founder of Weed America: A Journalism-Minded Agency, which handles public relations, content marketing, social media, events and thought leadership for brands and executives in legal cannabis, hemp technology, alternative healthcare, and other new industries.