Shotwell Menu

Mostly SOS-free (no added sugar, salt, Mostly vegan + some fish options No cumin, no curry flavors Mild seasoning (low heat, minimal peppers) Veg-forward, comforting• Acid: lemon, lime, vinegar Aromatics: garlic, onion, shallots Herbs: basil, thyme, rosemary, parsley Texture: roasting, blending, slow simmering Natural sweetness: carrots, onions, squash

Breakfast

SOS friendly meals

Banana Oat Muffins (no sugar, naturally sweet)

Ripe bananas Rolled oats or oat flour Unsweetened plant milk (almond/oat) Ground flaxseed (or chia) Baking powder Cinnamon Vanilla extract

Apple Cinnamon Oat Bake

Rolled oats Apples (diced) Unsweetened plant milk Cinnamon Nutmeg Ground flax or chia Baking powder Raisins (optional, natural sweetness)

Blueberry Oat Muffins (unsweetened)

Rolled oats or oat flour Fresh or frozen blueberries Ripe banana or applesauce (for moisture) Unsweetened plant milk Baking powder Lemon zest

Carrot Cake Breakfast Muffins (no sugar/oil)

Grated carrots Rolled oats or oat flour Banana or unsweetened applesauce Unsweetened plant milk Cinnamon, nutmeg, ginger Raisins (optional) Chopped walnuts (optional) Baking powder

Savory Veggie Oatmeal (spinach, mushrooms)

Rolled oats Water or unsweetened plant milk Spinach Mushrooms Garlic Nutritional yeast (for flavor) Black pepper, herbs

Sweet Potato Breakfast Bowl

Roasted or steamed sweet potato Cinnamon Berries or banana Chia seeds or flaxseed Unsweetened plant milk

Chia Pudding (fruit sweetened)

Chia seeds Unsweetened plant milk Blended fruit (banana, mango, berries) Vanilla

Pumpkin Oat Muffins (unsweetened) Moist from pumpkin + natural sweetness.

Pumpkin purée (unsweetened) Rolled oats or oat flour Unsweetened plant milk Cinnamon, nutmeg, cloves Banana or applesauce Baking powder

Pear + Oat Bake Soft, comforting breakfast.

Rolled oats Pears (sliced) Unsweetened plant milk Cinnamon Ground flax Baking powder

Banana + Buckwheat Pancakes (no oil)

Buckwheat flour Ripe banana Unsweetened plant milk Baking powder Cinnamon

Apple + Carrot Breakfast Bowl

Grated apple Grated carrot Rolled oats or cooked quinoa Cinnamon Chia or flax Unsweetened plant milk

Warm Quinoa Breakfast with Berries

Cooked quinoa Berries Cinnamon Unsweetened plant milk Chia seeds

Healthy Morning Glory Muffins ( from Ellioit)

Rolled oats or oat flour Carrots (grated) Apple (grated) Raisins Unsweetened coconut (optional) Banana or applesauce Cinnamon Baking powder

Soups

SOS Friendly Soups

Golden Beet + Carrot Soup Sweet, earthy, blended soup with ginger and a splash of lemon.

Golden beets Carrots Onion Garlic Vegetable broth (no salt added) Ginger

Celery Root (Celeriac) Soup Creamy and mild with garlic and thyme.

Celery root Onion Garlic Potato (for creaminess) Unsweetened plant milk or broth Thyme

Green Pea + Mint Soup Bright, fresh, naturally sweet.

Green peas Onion Garlic Fresh mint Vegetable broth (no salt added) Lemon juice (for brightness)

Roasted Parsnip Soup Slightly nutty and sweet, blended smooth.

Parsnips Onion Garlic Vegetable broth (no salt) Thyme

Tomato and White Bean Soup Heartier than classic tomato, very filling.

Tomatoes (fresh or canned no salt) White beans Onion Garlic Carrots Basil

Kale + Potato Broth Soup Rustic, chunky, simple comfort food.

Kale Potatoes Onion Garlic Vegetable broth Carrots

Zucchini Dill Soup Light, fresh, and slightly creamy.

Zucchini Onion Garlic Fresh dill Vegetable broth Lemon juice

Carrot + Red Lentil Soup , Soft texture, naturally thick.

Carrots Red lentils Onion Garlic Ginger Vegetable broth

Mild Miso Vegetable Soup (low sodium miso) Gentle umami without spice.

Miso paste (low sodium) Tofu Seaweed Mushrooms Scallions

Broccoli + White Bean Soup Creamy without dairy or fat.

Broccoli White beans Onion Garlic Vegetable broth Lemon

Curried Great Northern Beans and Carrot Soup (Dr Hyman)

Great northern beans Carrots Onion Garlic Curry powder Ginger

HEARTY MINESTRONE SOUP (DR HYMAN)

Tomatoes Zucchini Carrots Celery Beans Whole grain pasta (optional) Garlic, herbs

Creamy Carrot Ginger Soup (no oil) Carrots, onion, garlic, fresh ginger, blended with oat milk.

Carrots Ginger Onion Garlic Vegetable broth

Tuscan White Bean & Kale Soup Cannellini beans, kale, carrots, celery, rosemary

Cannellini beans Kale Tomatoes Garlic Onion Herbs

Butternut Squash Apple Soup Naturally sweet, cinnamon + nutmeg (no sugar needed).

Butternut squash Apples Onion Cinnamon Vegetable broth

Lemon Chickpea Orzo Soup (vegan avgolemono style) Chickpeas, orzo, lemon, blended white beans for creaminess

Chickpeas Orzo (or sub whole grain) Lemon Garlic Carrots Celery

Mushroom Barley Soup Deep umami from mushrooms, thyme, garlic.

Mushrooms Barley Onion Garlic Carrots Celery

Roasted Tomato Basil Soup (no oil) Oven-roasted tomatoes, blended with fresh basil.

Tomatoes Garlic Onion Basil Vegetable broth

Sweet Potato + Red Lentil Soup Thick, cozy, slightly sweet, very filling.

Sweet potatoes Red lentils Onion Garlic Ginger

Zucchini + White Bean Soup Light, creamy, blended.

Zucchini White beans Onion Garlic Herbs

Split Pea Soup (no ham) Smoky flavor from smoked paprika (optional, mild

Split peas Carrots Celery Onion Garlic Bay leaf

Vegetable Detox Broth Soup Cabbage, celery, carrots, herbs—simple and clean

Cabbage Carrots Celery Onion Garlic Ginger

Cauliflower Garlic Soup Silky texture, very mild flavor.

Cauliflower Garlic Onion Vegetable broth

Spinach + Potato Soup Blended, creamy without fat.

Spinach Potatoes Onion Garlic Vegetable broth

Stews and Braised Dishes

SOS friendly stews

Hearty Lentil Vegetable Stew Classic combo: lentils, carrots, celery, tomatoes

Lentils Carrots Celery Onion Tomatoes Garlic

Chickpea + Sweet Potato Stew Mild, slightly sweet, very comforting.

Chickpeas Sweet potatoes Onion Garlic Cumin

Rustic Ratatouille (no oil) Eggplant, zucchini, tomato, herbs.

Eggplant Zucchini Tomatoes Bell peppers Garlic Herbs

White Bean + Cabbage Stew Simple, nourishing

White beans Cabbage Carrots Onion Garlic

Lentil + Eggplant Stew. Thick, rich, and satisfying

Lentils Eggplant Tomatoes Garlic Onio

Green Bean + Tomato Stew Mediterranean feel, very light

Green beans Tomatoes Garlic Onion Herbs

Carrot + Chickpea Stew. Slightly sweet and hearty

Chickpeas Carrots Onion Garlic Baharat sofrito

Tofu + Napa Cabbage Stew, Soft textures, gentle flavors

Tofu Napa cabbage Mushrooms Garlic Ginger

Cabbage + Potato Stew. Old-school comfort, very filling

Cabbage Potatoes Onion Garlic non-salt spices

Sweet Potato + Apple Stew. Mildly sweet

Sweet potatoes Apples Cinnamon Onion

White Bean + Mushroom Stew. Deep savory flavor

White beans Mushrooms Garlic Onion Thyme

Lentil + Spinach Stew. Iron-rich, simple, cozy

Lentils Spinach Onion Garlic Tomatoes

Chickpea + Zucchini Stew,Light and Summery

Chickpeas Zucchini Tomatoes Garlic

Eggplant + Tomato Stew Soft, rich texture with garlic and basil.

Eggplant Tomatoes Garlic Onion

Artichoke + White Bean Stew, Bright and Mediterranean-inspired.

Artichokes (fresh, steamed or roasted) White beans Garlic Lemon Herbs

Tomato Braised Lentils, Serve like a thick stew or over grains.

Lentils Tomatoes Garlic Onion

Farro Vegetable Stew Chewy grain + lots of veggies

Farro Carrots Celery Onion Mushrooms

Mushroom + Potato Stew. Earthy and filling.

Mushrooms Potatoes Onion Garlic

Three-Bean Vegetable Stew Kidney, navy, chickpeas + tomato base.

In-Season fresh vegetables Kidney beans Black beans White beans Tomatoes Onion Garlic

Tofu + Vegetable Stew. Soft tofu cubes with mushrooms, greens.

Tofu Mixed vegetables Garlic Ginger

Dr. Jill's Mushroom and Cabbage Stew

Mushrooms Cabbage Onion Garlic Herbs

VEGETABLE SIDES & MAINS

Roasted Brussels Sprouts (no oil) Caramelized using broth + high heat.

Brussels sprouts Garlic Balsamic vinegar (optional)

Mashed Cauliflower + Garlic Creamy, light alternative to mashed potatoes.

Cauliflower Garlic Unsweetened plant milk

Herbed Steamed Carrots Finished with parsley + lemon

Carrots Fresh herbs

Roasted Acorn Squash Rings Naturally sweet, soft texture.

Acorn squash Cinnamon

Garlic Spinach (vegetable stock sautéed) very nutrient dense

Spinach Garlic Vegetable broth

Zucchini Noodles with Tomato Sauce Light and fresh.

Zucchini Tomatoes Garlic Basil

Stuffed Bell Peppers (mild filling, minimal pepper use) Use quinoa + veggies

Bell peppers Brown rice or quinoa Beans Tomatoes Garlic

Roasted Turnips + Carrots Slightly sweet and earthy

Turnips Carrots Herbs

Braised Leeks + Peas. Soft, delicate flavor

Leeks Peas Vegetable broth

Spaghetti Squash with Garlic + Herbs

Spaghetti squash Garlic Herbs

Roasted Vegetable Medley (no oil) Use parchment + veggie broth splash.

Mixed in-Season vegetables Garlic Herbs

Garlic Lemon Green Beans.Steamed + finished with lemon and Thyme

Green beans Garlic Lemon

Balsamic Mushrooms (no oil) Reduced vinegar + garlic

Mushrooms Garlic Balsamic vinegar

Stuffed Zucchini Boats (quinoa + veggies)

Zucchini Quinoa Vegetables Garlic

Cauliflower “Steaks” (roasted, herbed)

Cauliflower Garlic Herbs

Braised Red Cabbage with Apples and vinegar

Red cabbage Apples Vinegar

Steamed Broccoli with Tahini-Lemon Drizzle (light)

Broccoli Tahini Lemon

Roasted Sweet Potatoes + Cinnamon

Sweet potatoes Cinnamon

Tofu and Plant Proteins, Chili, and Bowls

• Roasting vs steaming vs blending for variety • Rotating herbs (thyme, dill, basil, rosemary) • Add citrus at the end to wake up dishes • Texture contrast (creamy + crunchy) • Naturally sweet vegetables

Baked Tofu (no oil marinade) Soy sauce alt: coconut aminos (low sodium), garlic, lemon.

Tofu Garlic Ginger Low sodium soy sauce

Tofu Scramble (no turmeric-heavy spice) Nutritional yeast, garlic, spinach.

Tofu Turmeric Garlic Spinach Mushrooms

Tofu + Vegetable Stir (water sauté) Use veggie broth instead of oil.

Tofu Mixed vegetables Garlic Ginger

Silken Tofu Herb Sauce (for bowls)

Silken tofu Lemon Garlic Herbs

Tofu + Mushroom Lettuce Wraps

Tofu Mushrooms Lettuce Garlic

Crispy Air-Fried Tofu (no oil)

Tofu Garlic powder Paprika

Tofu + Broccoli Bowl (mild garlic sauce)

Tofu Broccoli Garlic Lemon

White Bean + Tofu Mash (like a spread)

White beans Tofu Garlic Lemon

Mild Vegetable Chili (no heat) Skip chili powder heat—use paprika + tomato.

Beans Tomatoes Carrots Onion Garlic Kale

White Bean Chili (very mild)

Quinoa Veggie Bowl with Lemon Dressing

Quinoa Vegetables Lemon

Brown Rice + Roasted Veggie Bowl

Brown rice Mixed vegetables

Lentil + Sweet Potato Bowl

Lentils Sweet potatoes Greens

Crunchy Tofu fish Fillets

Tofu Nori (seaweed) Cornstarch garlic powder onion powder Old Bay vegan buttermilk Panko

Tofu + Spinach Bake Soft baked tofu with greens and garlic.

Tofu Spinach Garlic

White Bean Patties (no oil) Baked, mild, great for bowls.

White beans Oats Garlic Onion

Lentil Loaf (SOS version) Sliceable, hearty, comfort-food style

Lentils Oats Carrots Onion Garlic

Chickpea + Avocado Mash (no oil added) Smooth, creamy sandwich filling

Chickpeas Avocado Lemon

Tofu + Vegetable Skillet (broth sauté)

Tofu Vegetables Garlic Broth

Black Bean + Sweet Potato Mash Thick and slightly sweet.

Black beans Sweet potatoes Garlic onion

Tofu + Green Bean Stir (mild garlic sauce)

Tofu Green beans Garlic

Cannellini Bean + Herb Spread

Cannellini beans Lemon Garlic Herbs

Chickpea + Spinach Warm Salad

Chickpeas Spinach Garlic Lemon

Millet + Steamed Veg Bowl Very light and digestible.

Millet Vegetables

Farro + Roasted Vegetable Bowl Chewy grains + caramelized veggies.

Farro Vegetables Onion Garlic

Brown Rice + Lentil Pilaf (no oil) Simple, filling base.

Brown rice Lentils Onion Garlic

Quinoa + Chickpea + Herb Bowl

Quinoa Chickpeas Herbs Lemon

Barley + Mushroom Bowl

Barley Mushrooms Garlic

FUN / ALTERNATIVES

kick off some meals with American Favorites

Carrot Hotdog

Whole carrots Vinegar Garlic Spices

Crunchy Tofu fish Fillets

Tofu Nori (seaweed) Cornstarch garlic powder onion powder Old Bay vegan buttermilk Panko

Lentil Walnut “Meat” Crumbles ( too be used as ground meat)

Lentils Walnuts (not strict SOS) Garlic Onion

Chickpea Salad (tuna-style, no mayo) Mashed chickpeas + tahini + lemon.

Chickpeas Celery Onion Mustard

Mushroom or Jack Fruit “Pulled” Sandwich Filling

Mushrooms or jackfruit Garlic Smoked paprika

Sweet Potato Black Bean Patties (no oil baking)

Sweet potatoes Black beans Oats Garlic

Vegan Pineapple Glazed Tofu ham

tofu soy sauce maple syrup Pineapple juice liquid smoke garlic powder Glaze ingredients: pineapple juice coconut sugar cinnamon group. cloves pineapple rings

Fish Dishes

Very Clean and Mild

Baked Lemon Herb Cod Lemon, garlic, parsley.

Cod Lemon Garlic Herbs

Poached Salmon with Dill + Lemon

Salmon Lemon Dill

Steamed Fish with Ginger + Scallions

White fish Ginger Scallions

Oven-Baked Bronzini with Tomato + Herbs

Whole branzino (cleaned, scaled) or fillets Cherry tomatoes (halved) Garlic (sliced) Lemon (sliced + juice) Fresh parsley Fresh thyme or oregano Black pepper

In-Season Fish + Vegetable Foil Packets (no oil)

Baked Haddock with Lemon + Dill Light, flaky, very mild.

Salmon + Steamed Vegetables Bowl Clean, balanced meal

Salmon fillets Lemon (slices + juice) Fresh dill or parsley Garlic (optional) Black pepper Vegetables: Broccoli Carrots Zucchini

Poached Cod with Tomato Broth

Cod fillets Tomatoes (fresh or no-salt canned) Garlic Onion Vegetable broth (no salt) Fresh basil or parsley Lemon juice Black pepper

Bronzini + Zucchini Packet (foil bake)

Branzino fillet Zucchini (sliced into rounds or ribbons) Garlic (sliced) Lemon (slices + juice) Fresh parsley or thyme Black pepper

Simple Herb Trout (oven baked)

Trout (whole cleaned or fillets) Lemon (slices + juice) Fresh dill Fresh parsley Garlic (sliced) Black pepper