
- 1 lb chicken thighs
- ⅓ cup low sodium soy sauce
- 1 tsp garlic powder
- 1 tsp ground ginger
- ½ tsp red pepper flakes
- ½ tsp salt
- ½ tsp pepper
- ⅔ cup brown rice uncooked
- 2 ea small sweet potatoes diced
- 1 lb brussels sprouts chopped
- 1 ea apple diced
- ½ cup goat cheese crumbled
- 8 cups baby kale
- 1 tbsp olive oil
- ¼ cup balsamic vinegar
- 2 tbsp almond butter
- 1-2 tbsp water (to thin dressing)
- salt to taste
-
Combine ingredients to the marinade in a large bowl, add chicken thighs and marinate for 30 minutes - 8 hours.
-
Place marinated chicken on a baking sheet lined with parchement paper. Bake at 400°F for 35-45 minutes until cooked through.
-
To a separate baking sheet lined with parchment paper, add the potatoes, Brussels sprouts. Toss with salt and pepper. Roast 35-45 minutes along with chicken, until tender
-
While chicken and veggies are in the oven, cook your rice according to package directions
-
While rice, veggies and chicken cook, make the dressing by adding all ingredients to a small jar and mixing until evenly combined.
-
Assemble your bowls by evenly dividing the greens, rice, chicken, sweet potato, Brussels sprouts, apple, goat cheese. Top with the balsamic dressing.

- 4 zucchini
- 1/2 cup salsa
- 1 tsp olive oil
- 1 lb ground turkey
- 1 tsp garlic powder
- 1 tsp salt
- 1 tsp ground cumin
- 1 tsp chili powder
- 1/2 tsp oregano
- 1 tsp paprika
- 1/4 cup water
- 1 bell pepper, diced
- 1/2 yellow onion, diced
- 1/2 cup black beans
- 8 oz tomato sauce
- 1/2 cup shredded cheddar cheese
-
Preheat oven to 400 degrees F and bring a large pot of water to a boil
-
Slice each zucchini in half lengthwise and remove the seeds by using a melon baller or by sliding a spoon down the length of the zucchini. Drop sliced zucchini in boiling water and boil for 1 minute.
-
Prepare a large baking dish by evenly spreading salsa along bottom. When zucchini halves are finished - drain water and place each, skin side down into the baking dish.
-
Meanwhile, in a skillet with olive oil, brown the ground turkey. When no longer pink add seasonings along with 1/4 cup water. Sauté until combined.
-
Add in diced bell pepper, onion and black beans. Stir.
-
Stir in tomato sauce and allow to simmer for 15 minutes.
-
Scoop 1/4-1/3 cup of mixture into each "boat". Top with cheese and bake in oven for 20 minutes.

Now that grilling season is upon us, we thought we would share this delicious orzo salad. We love the pops of color from the spinach, red pepper, red onion, and cucumber. Pair with your summer grilling favorites like burgers, grilled chicken, or fish. This recipe makes a large batch - we recommend cutting it in half for weeknight meals. Let us know what you think!
- 1 (16oz) box orzo
- 3 cups baby spinach leaves roughly chopped
- 1 red bell pepper, diced
- 1 cup cucumber, diced
- 1/2 cup red onion, diced
- 1/2 cup Kalamata olives, pitted, halved
- 1/2 cup feta crumbles
- 1/2 cup olive oil
- 1 lemon, juiced
- 1 1/2 tsp oregano
- 1 tsp kosher salt
- 1 tsp black pepper
-
Bring a pot of water to a boil, season with salt and cook the orzo for 10 minutes. Drain, rinse and set aside to cool
-
Transfer the cooled orzo to a large mixing bowl. Add spinach, chopped vegetables, and olives. Sprinkle in the feta cheese.
-
In a small bowl, whisk together the olive oil, lemon juice, oregano, salt and pepper. Pour over the pasta mixture and gently fold until pasta is well coated.
-
Refrigerate for 1 hour before serving.

- 2 cups whole wheat flour
- 1 tbsp cinnamon
- 2 tsp nutmeg
- 2 tsp baking soda
- 1/4 tsp salt
- 1/2 cup brown sugar
- 1/4 cup granulated sugar
- 2 1/2 cups shredded carrots I bought shredded carrots but for a finer carrot, consider shredding yourself
- 1/2 cup dried cranberries
- 3 eggs room temperature
- 3/4 cup avocado oil
- 3/4 cup applesauce unsweetened
- 1 tbsp vanilla extract
-
Preheat oven to 350 degrees F. Line 18 muffin cups with paper liners
-
In a large bowl combine the dry ingredients. Stir in the shredded carrots and cranberries until evenly coated with flour mixture.
-
In a medium bowl, whisk together the eggs, oil, applesauce, and vanilla. Pour the egg mixture into the dry mixture and stir until fully incorporated.
-
Evenly divide the mixture between the prepared muffin cups
-
Bake for 15-20 minutes or until a toothpick comes out clean from the center. Allow to cool in the pan for 5 minutes before transferring to a wire rack

Perfect paired with brown rice for a complete weeknight meal!
- 2 tbsp avocado oil divided
- 4 fully cooked mild/sweet Italian chicken sausage
- 2 zucchini cubed
- 1 yellow onion cut into 3/4 inch pieces
- 1 red bell pepper cut into 3/4 inch pieces
- 1/4 tsp garlic powder
- 1/2 tsp dried oregano
- 1/2 tsp dried basil
- 1/4 tsp onion powder
- 1/4 tsp pepper
- 1/2 tsp salt
-
Heat 1 tbsp oil in a skillet over medium-high heat
-
When oil is hot, add chopped sausage and cook until slightly browned. Remove from pan and set aside.
-
Reduce heat to medium and add remaining 1 tbsp oil. Add zucchini, onion and bell pepper. Sprinkle with seasonings.
-
Let cook until the onion is translucent and zucchini and peppers are near tender, about 5 minutes.
-
Add sausage back into the skillet and combine.

- 1 1/2 cups whole wheat flour
- 1 1/2 tsp baking powder
- 1 1/2 cups low fat Greek yogurt, plain
- 1 egg
- 1 tsp water
- 2 tbsp Everything But The Bagel Seasoning Blend
-
Preheat oven to 425 degrees F. Line a baking sheet with parchment paper and spray with cooking spray.
-
In a medium bowl combine the flour and baking powder. Stir to combine.
-
Add in Greek yogurt and mix until well incorporated into the flour. You may need to remove from the bowl and knead for 1-2 minutes until well combined.
-
Form the dough into a ball and divide into six pieces. Roll each piece into a 6-8" rope; pinch the ends together to form a bagel shape and place on the prepared baking sheet. Repeat with remaining pieces.
-
In a small mixing bowl, whisk together the egg and water. Brush tops of each bagel with egg mixture and sprinkle with the seasoning mix.
-
Bake for 15 minutes and transfer to a cooling rack.

- 3 cups water
- 3/4 cup steel cut oats
- 1/2 cup quinoa, rinsed
- pinch of salt
- 1 can lite coconut milk
- 2 tbsp chia seeds
- 2 tbsp honey
- 1 tsp vanilla
- 1 cup strawberries, sliced
- 1/2 cup sliced almonds
- 1/4 cup shredded coconut
-
Add water to a large saucepan over medium heat. Stir in the oats, quinoa and salt. Cook uncovered until the grains are tender and the water has evaporated, 20-25 minutes.
-
Remove from the heat. Stir in the coconut milk, chia seeds, honey and vanilla. Taste and add additional sweetener if desired. Allow to cool, then pour into 6 separate containers. Mason jars work well for this recipe.
-
At the time of serving top with sliced strawberries, almonds and shredded coconut.

- 3 ripe bananas, mashed
- 2 eggs
- 1 tsp vanilla extract
- 1 (15 ounce) can light coconut milk
- 1 1/4 cups rolled oats
- 1 cup steel cut oats
- 2 tsp baking powder
- 1 tsp cinnamon
- 1/4 tsp salt
- 1/2 cup unsweetened shredded coconut plus 2 tbsp for topping
- 1/2 cup chopped walnuts
- 1/4 cup dark chocolate chips plus 2 tbsp for topping
-
Preheat oven to 350 degrees F. Grease a 9x9 inch pan with oil and set aside
-
In a large bowl, whisk together the mashed banana, egg, vanilla, coconut milk until well combined.
-
Add the dry ingredients to the wet mixture: oats, baking powder, cinnamon and salt. Mix until combined. Fold in shredded coconut, walnuts, and chocolate chips.
-
Pour mixture into prepared pan and smooth top. Sprinkle with reserved shredded coconut and chocolate chips. Bake for 35-45 minutes or until the edges are slightly golden brown. Remove from the oven and allow to cool for 10 minutes.

- 1 lb ground chicken
- 1 tbsp garlic, minced
- 1 tbsp Italian seasoning
- 3/4 cup parmesan cheese, grated divided
- 2 cups marinara sauce
- 1 cup mozzarella cheese, shredded
- 1 cup ricotta cheese
- Dried oregano, salt and pepper to taste
-
Preheat oven to 375 degrees.
-
In a bowl combine ground chicken, egg, garlic, italian seasoning and 1/2 cup parmesan cheese, mix together and form 9 meatballs .
-
Place meatballs in baking dish sprayed with cooking spray. Top with marinara, then spoon dollops of ricotta on top of meatballs.
-
Top with mozzarella and salt, pepper and oregano to taste.
-
Bake in the oven for 35-45 minutes or until meatballs are fully cooked.

These muffins use whole wheat flour, making them a filling addition to breakfast. Pair with a Greek yogurt or a couple hard boiled eggs for a satisfying start to your day!
- 2 cups cranberries Fresh or Frozen
- 2 cup whole wheat flour
- 2 tbsp cornstarch
- 1 tsp baking powder
- 1 tsp ground cinnamon
- 1/2 tsp baking soda
- 1/2 tsp kosher salt
- 1 cup plain 2% Greek yogurt
- 1/3 cup melted coconut oil or avocado oil
- 1/4 cup maple syrup
- 2 eggs
- 1 tbsp orange zest
- 2 tsp pure vanilla extract
- 1 tbsp cane sugar for sprinkling on top
-
Preheat oven to 425 degrees F. Line a muffin tin with 12 cupcake liners
-
In a food processor chop cranberries, set aside
-
Whisk together flour, cornstarch, baking powder, cinnamon, baking soda, and salt in a large bowl, set aside.
-
Whisk together yogurt, oil, maple syrup, eggs, orange zest and vanilla until smooth.
-
Add wet ingredients to dry ingredients and mix until mostly incorporated. Do not over mix.
-
Gently fold chopped cranberries into batter until just combined.
-
Divide the batter (it will be thick) between the muffin cups. Sprinkle each with cane sugar
-
Bake muffins 5 minutes at 425 then, keeping muffins in the oven reduce temperature to 350 degrees F and bake until a toothpick inserted in the center comes out clean, 16-18 minutes more.
-
Allow muffins to fully cool on a wire rack prior to eating

- 1 lb lean ground beef, turkey or chicken
- 1 red bell pepper, diced
- 1 yellow bell pepper, diced
- 1 orange bell pepper, diced
- 1 green bell pepper, diced
- 1 small onion, diced
- 2 tbsp taco seasoning, divided
- 1/2 cup shredded cheddar cheese
- salt and pepper to taste
- fresh cilantro to taste
-
Heat a skillet over medium heat and spray with nonstick spray
-
Add ground meat and season with salt and pepper. Allow to cook thoroughly, stirring occasionally.
-
Season cooked meat with 1 tbsp taco seasoning. Stir to combine. Remove cooked meat from the skillet and set aside.
-
To the same skillet, add the vegetables, season with salt and pepper and cook until soft.
-
Add remaining taco seasoning to the vegetables, and stir to combine.
-
Add the cooked meat back into the skillet and combine with the veggies. Season with salt and pepper to taste.
-
Serve skillet over brown rice or cauliflower rice, garnish with shredded cheese and cilantro.

- 2 pounds pork shoulder roast
- 1/2 tbsp chili powder
- 1/2 tsp cumin
- 1/2 tsp oregano
- 1 tsp salt
- 1 tsp pepper
- 1/2 cup orange juice
- 1/4 cup lime juice
- 2 cloves garlic, minced
- 1 onion, quartered
- Tortillas We used Siete Cassava Flour tortillas
- lettuce, guacamole, salsa, pineapple salsa, cheese, goat cheese
-
In a small bowl, combine chili powder, cumin, oregano, salt and pepper. Rub mixture onto the outside of the pork shoulder.
-
In the slow cooker, combine orange juice, lime juice, garlic and onion. Place pork on the top. Cook on low for 8 hours or high for 4-5 hours
-
Remove roast from slow cooker and shred. Remove to slow cooker and heat for an additional 30 minutes.
-
Remove the pork from the slow cooker and place on a baking sheet. Broil in the oven for 4 minutes to lightly brown edges.

- 7 oz mixed greens
- 1/2 pomegranate, arils removed
- 1 orange, peeled and sliced
- 4 oz goat cheese crumbles
- 1/2 red onion, sliced thin
- 1/2 cup sliced almonds
- 5 tbsp olive oil
- 2 tbsp red wine vinegar
- 2 tsp honey
- salt and pepper to taste
-
Divide the spinach, pomegranate, orange, goat cheese, red onion and almonds among four serving bowls.
-
In a small bowl combine olive oil, red wine vinegar, honey, salt and pepper. Dress each salad with the desired amount of dressing.

- 1 tbsp avocado oil
- 8 eggs, beaten
- 1/3 cup shredded cheddar cheese
- 1 red bell pepper, diced
- 1 yellow bell pepper, diced
- 1/4 cup onion, diced
- 1/2 pound turkey sausage, ground
-
Preheat oven to 350 degrees F
-
Sauté the onion and peppers in avocado oil until the onion is clear and the peppers are soft
-
Sauté the sausage until cooked through
-
Add the peppers, onions and sausage to a greased 8x8 pan. Beat the eggs, add shredded cheese to egg mixture.
-
Pour the egg mixture on top of the veggie/sausage mixture in the pan.
-
Bake uncovered 35-40 minutes

A healthier and lighter take on your fast food favorite
- 3 oz lean ground beef
- 1 Joseph lavash wrap
- 1/4 cup shredded Mexican cheese
- 2 tbsp chunky salsa
- 1/3 cup shredded lettuce
- 1/4 cup cup plain non-fat Greek yogurt or sour cream
- taco seasoning to taste
- cooking spray propellant free
-
Cook beef over medium heat. Add taco seasoning and let simmer.
-
Lay out lavash wrap. Add cheese to the center, then beef, lettuce, salsa and Greek yogurt.
-
Fold in the sides starting from the bottom and working your way around. The wrap will resemble a hexagon
-
Spray each side lightly with cooking spray then place on a hot skillet. Brown each side over medium heat and enjoy.

When it comes to meal prepping - I don't love the typical cook once and eat all week meals. I prefer to prep "bowls" instead.
- 1 lb cooked chicken breast, cut into cubes you could also use rotisserie chicken
- 4 cups riced cauliflower
- 1 cup cherry tomatoes, halved
- 1 medium bell pepper, diced
- 1 cucumber, diced
- 1/2 red onion, sliced Soak in cold water for 10 minutes to take some of the "bite" out
- 16 kalamata olives, halved
- 1/2 cup Greek Dressing We used Newman's Own Avocado Oil and Olive Oil Greek Dressing
- Tzatziki, Hummus, Lemon Wedges for garnish
- salt and pepper to taste
-
Add chopped veggies and olives to a large bowl, cover and place in fridge
-
Prepare chicken and store in airtight container in fridge
-
Assemble bowls by distributing 1 cup riced cauliflower and 1/4 prepared chicken into bowl and microwaving until warm. Season with salt and pepper.
-
Add chopped veggies, drizzle with 1/4 greek dressing. Garnish with Tzatziki sauce, Hummus and/or a lemon wedge.

Made with almond flour, these muffins are hearty and delicious.
- 1 red apple, large diced into small pieces
- 1 tbsp butter
- 2 tbsp water
- 1 tbsp coconut sugar can also use regular sugar
- 1/2 tsp cinnamon
- 1/4 tsp nutmeg
- 1 cup blanched almond flour
- 1/4 tsp baking soda
- 2 tbsp coconut sugar can also use regular sugar
- 2 eggs, large
- 1/2 tsp apple cider vinegar
- 1 tbsp coconut sugar can also use regular sugar
- 1 tsp cinnamon
-
Preheat oven to 350 degrees. Add 7 cupcake liners to your muffin pan and set aside.
-
Melt butter in a small saucepan over medium heat. Add diced apples and sauté for 10 minutes until softened, stirring frequently. Add water, sugar, cinnamon and nutmeg and cook another minute. Turn off heat and set aside.
-
In a small bowl, combine almond flour and baking soda, set aside.
-
In a large bowl combine egg, sugar and vinegar. Whisk well.
-
Add almond flour mixture to wet ingredients and mix well for 30 seconds. Fold apple mixture into batter until combined. Distribute among the muffin cups.
-
In a small bowl, combine 1 tbsp sugar with 1 tsp cinnamon. Sprinkle evenly among the muffins.
-
Place in the oven and bake for 15-20 minutes or until a toothpick inserted into the center comes out clean. Allow to fully cool before enjoying.

The perfect side dish
- 5 strips bacon, cooked and crumbled I like to use a good quality bacon like Applegate
- 2 heads broccoli, cut into small florets
- 1/4 cup red onion, chopped thin
- 1/3 cup dried cranberries look for an unsweetened version
- 3/4 cup cheddar cheese, shredded
- 1/2 cup sliced almonds
- 2/3 cup mayonnaise We love avocado oil mayonnaise
- 2 tbsp sugar
- zest of 1 lemon
- 1 tbsp lemon juice
- 1 tbsp apple cider vinegar
- 1/2 tbsp poppy seeds
- black pepper to taste
-
Bring a large pot of water to a boil. Meanwhile, fill a large bowl with cold water and a cup of ice cubes.
-
Add a pinch of salt to boiling water and add broccoli. Boil 30 seconds. Drain and transfer to ice water to stop cooking. Allow to cool for 2-3 minutes.
-
Transfer broccoli to paper towel to dry
-
Add finely chopped red onion to a small bowl of cold water and let sit 5 minutes. This helps take the "bite" out of the raw onion
-
In a small mixing bowl, combine dressing ingredients and whisk until smooth
-
In a large bowl combine broccoli, bacon, onion, cranberries, almonds and cheddar. Toss with dressing. Cover and refrigerate 60 minutes.
A lighter twist on a holiday classic
- 2 cups oats
- 1 cup pecans
- 1/4 cup coconut oil, melted
- 3 tbsp maple syrup
- pinch of salt
- 3/4 cup pitted Medjool dates
- 1/4 cup milk plus more as needed
- 1/4 tsp vanilla extract
- pinch of salt
- Pecans to top
-
Preheat oven to 350 degrees F
-
In a food processor combine the oats, pecans, coconut oil, maple syrup and salt
-
Distribute mixture evenly among 8 tartlet pans (about 3" in diameter)and press down firmly with fingers
-
Place pans in the oven and bake for 7-10 minutes or until golden brown. Remove from oven and let cool.
-
In a food processor mix together the dates, milk, vanilla and salt until creamy and smooth.
-
Remove each "pie" from its pan by gently squeezing the sides of the pan. Use a knife to spread the date mixture onto each "pie" and top with a sprinkle of chopped pecans

- 3 tbsp chia seeds
- 3/4 cup milk any milk of your choice will do
- 1/3 cup pumpkin puree
- 1 tbsp maple syrup
- 1 tsp pumpkin pie spice
- 1/2 tbsp vanilla
- 1/4 tsp salt
-
In a bowl whisk together chia seeds, milk, pumpkin, maple syrup, pumpkin pie spice, vanilla and salt.
-
Let mixture soak 5 minutes. Give it another stir to break up any clumps and pour into a container (we like to use mason jars)
-
Cover and refrigerate for at least 3 hours or overnight.
-
When you're ready to enjoy, top with a sprinkle of cinnamon and chopped pecans. Store in an airtight container for up to 3 days.

A crispy twist on your boring chicken! Serve with mashed potatoes and green beans or broccoli for a balanced meal! You could even add them to a salad.
- 1 cup buttermilk *Make your own by mixing 1 cup milk with 4 1/2 tsp white vinegar or lemon juice. Let sit 5 minutes.
- 1 1/2 pounds chicken tenders
- 1 1/4 cups parmesan cheese
- 3/4 cup Italian seasoned bread crumbs
-
1/2
cup
avocado oil
+ 2tbsp
- 3 cloves garlic, minced
- 1/2 tsp salt
- 3 tbsp balsamic vinegar
- freshly ground black pepper
-
Preheat oven to 500 degrees F
-
Line 2 baking sheets with foil and brush with 1 tbsp of oil each.
-
In a large bowl, pour the buttermilk. Add the chicken tenders and stir to coat. Let stand at least 15 minutes and up to 30 minutes
-
Meanwhile, mash the garlic with the salt in a medium bowl. Whisk in the vinegar then 1/2 cup oil. Season the vinaigrette with pepper to taste.
-
In a pie dish, combine the parmesan and bread crumbs. Remove the chicken tenders from the buttermilk and dredge in the bread crumb mixture to coat. Arrange on the prepared baking sheets. Bake until cooked through and golden brown, about 12 minutes.
-
Transfer to a platter and serve the vinaigrette alongside for dipping

This nutritious zucchini bread recipe is naturally sweetened with maple syrup, contains fiber from the whole wheat flour, zucchini and apples, and is topped with a yummy cinnamon cream cheese frosting.
- 1 cup shredded zucchini about 1 medium zucchini
- 1 cup unsweetened applesauce
- 2 ea eggs
- 1/4 cup maple syrup
- 1 tsp vanilla extract
- 1/4 cup avocado oil * can also use melted butter or coconut oil
- 1 3/4 cup whole wheat flour
- 1 tsp baking soda
- 1 tsp cinnamon
- 1/2 tsp allspice
- 1/2 tsp ginger
- 1/4 tsp nutmeg
- 1/4 tsp salt
- 1 ea medium apple, peeled, cored and chopped into 1/4 inch pieces
- 1/3 cup chopped pecans
- 4 oz cream cheese softened
- 1 tbsp butter room temperature
- 1/4 cup powdered sugar
- 1 tsp vanilla extract
- 1/4 tsp cinnamon
- 1-3 tsp milk of choice
-
Preheat the oven to 350 degrees F. Line a 8 1/4" x 4 1/2" loaf pan with parchment paper and spray with non-stick cooking spray. Set aside.
-
Place shredded zucchini in a paper towel, clean dish towel or cheesecloth and squeeze out all of the moisture.
-
In a large bowl combine shredded zucchini, applesauce, eggs, maple syrup and vanilla extract. Mix well to combine. Next, add in the oil and mix until combined.
-
Add flour, baking soda, cinnamon, allspice, ginger, nutmeg and salt. Mix together until well combined. Fold in optional mix-ins if desired.
-
Pour batter into the prepared pan. Bake for 50-60 minutes or until a toothpick comes out clean.
-
Remove from the oven and place the pan on a wire rack to cool for 15 minutes, then remove bread from the pan and place on a wire rack to finish cooling completely.
-
To make cream cheese frosting: beat cream cheese, butter, powdered sugar, vanilla, cinnamon and milk together on medium speed for a minute until smooth. Pour or spread over cooled bread.

Perfect for a meatless meal! This salad is packeting with fiber and plant based protein.
- 3/4 cup uncooked quinoa
- 1 cup red cabbage, shredded
- 1 ea red bell pepper, diced
- 1/2 ea red onion, diced
- 1 cup carrot, shredded
- 1/2 cup edamame shelled
- 1/2 cup fresh cilantro, chopped
- 4 ea green onion, chopped
- 1/2 cup cashew halves **Optional**
- 1/4 cup smooth peanut butter
- 2 tsp freshly grated ginger
- 3 tbsp coconut aminos or low-sodium soy sauce
- 2 tsp honey
- 1 tbsp white wine vinegar
- 1 tsp sesame oil
- 1 tsp olive oil
- Water to thin if needed
-
Cook quinoa according to package directions.
-
Add peanut butter and honey to a microwave safe bowl and heat in microwave for 10-20 seconds. Stir until smooth.
-
To the peanut butter mixture, add ginger, soy sauce, vinegar, sesame oil, olive oil and stir until smooth and creamy. Add warm water if needed to thin.
-
Drizzle half of the dressing over the cooked and cooled quinoa. Toss to combine.
-
In a large bowl, combine the red pepper, onion, cabbage, carrots, edamame and cilantro.
-
Fold in the quinoa to the vegetable mixture. Add remaining dressing, green onion, and cashews to taste.

A delicious and comforting addition to a meal! Pair it with a protein (we did apple chicken sausage) and a vegetable - we chose green beans.
- 1 box pasta You can use any type you have on hand
- 1 cup reserved pasta water
- 1 tsp olive oil
- 2 tbsp grass-fed butter
- 3 ea garlic cloves, minced
- 1 tsp black pepper
- 2/3 cup pumpkin puree
- 1/4 tsp pumpkin pie spice
- 1/2 cup Trader Joe's Quattro Formaggio or any Italian cheese blend
- 1/2 cup freshly grated parmesan
- parmesan shavings or pepper for topping
-
Prepare pasta according to package directions. Once the pasta has cooked, reserve 1 cup of the water
-
While the pasta is cooking, heat a large skillet and add the olive oil and 1 tbsp of butter. Once the butter melts, stir in the garlic, a pinch of salt and the pepper. Sauté 1-2 minutes.
-
Stir in the pumpkin puree until combined. Stir in the reserved pasta water. Stir in the remaining butter, and pumpkin pie spice. Bring the mixture to a simmer. Add in the pasta and toss. Reducethe heat to low and sir in the cheeses.
-
Toss until the cheese is melted and coats the pasta. If needed, you can add more water to thin the sauce.
-
Serve with extra parmesan and fresh cracked pepper. Don't forget to add a protein and vegetable!

This frozen yogurt bark is a great after school treat. The Greek yogurt provides more protein than ice cream but has a similar creamy consistency. The berries, nuts and chia seeds pack in even more nutrition.
- 2 cups plain Greek Yogurt
- 2 tbsp honey
- 1/2 cup fresh strawberries, sliced
- 1/2 cup fresh blueberries
- 2 tbsp sliced almonds
- 2 tsp chia seeds
-
In a bowl, mix together the yogurt and honey. Line a baking pan with tin foil or parchment paper. Spread mixture evenly inside the baking pan. Top with berries, chia seeds and almonds. Freeze for 4 hours. Remove from the baking pan and chop with a sharp knife. Store in freezer

- 6 oz plain Greek yogurt
- 1 tbsp powdered peanut butter
- 1 tsp honey
- 1 ea apple, sliced
-
Combine the yogurt, powdered peanut butter and honey in a small bowl or the yogurt container. Dip the apple slices and enjoy!

- 2 cups whole wheat flour
- 2 tsp baking soda
- 2 tsp ground cinnamon
- 1/2 tsp ground ginger
- 1/2 tsp salt
- 1/4 cup ground flax
- 3 large eggs
- 1/3 cup light brown sugar
- 1/3 cup melted coconut oil
- 1/3 cup unsweetened applesauce
- 1 tsp orange zest
- 1/3 cup orange juice
- 1 tsp pure vanilla extract
- 2 cups shredded carrots
- 1/2 cup craisins, unsweetned
-
Preheat oven to 425 degrees F. Spray a 12-count muffin pan with nonstick spray.
-
Whisk the flourm baking soda, cinnamon, ginger, salt and flax together in a large bowl.
-
In a medium bowl, whisk the eggs, brown sugar, oil, applesauce, orange zest, juice, and vanilla together until combined. Add carrots.
-
Pour the wet ingredients into the dry ingredients and stir to combine. Add craisins. Stir.
-
Spoon the batter into the prepared baking pan, fill them to the top
-
Add pan to the oven and bake at 425 for 5 minutes.
-
Keeping the muffins in the oven, reduce the temperature to 350 degrees F and bake for 18 minutes. A toothpick inserted into the center should come out clean when done.
-
Remove from oven and allow to cool for 10 minutes in pan. Transfer to a wire cooling rack to cool.
- 1 ea pork tenderloin
- 1 pound Brussels sprouts, rinsed and halved
- 1/2 ea butternut squash, seeded and diced
- fresh chopped parsley for garnish
- 1/4 cup olive oil
- 1/4 cup balsamic vinegar
- 8 ea garlic cloves, peeled
- 1/2 cup fresh rosemary leaves
- 1 tsp Italian seasoning
- 1/2 ea bullion cube, crumbled optional
- 1 tbsp honey
- 1 tbsp hot sauce
- salt and pepper to taste
-
Preheat the oven to 450 degrees Farenheit. Season pork tenderloin with salt and pepper
-
In a food processor, combine olive oil, balsamic vinegar, garlic cloves, rosemary leaves, Italian seasoning, honey, hot sauce, boullion, and pepper. Pulse until the marinade is mixed thoroughly.
-
In a large skillet, heat 1 tbsp of oil over medium heat. Add the pork tenderloin and cook, turning frequently, until brown on all sides, about 10-12 minutes.
-
In the meantime, line a sheet pan with parchment paper. Spread the halved Brussels sprouts and diced butternut squash. Season with salt and pepper and toss with 1 tbsp of olive oil. Push veggies to the side to make room for pork.
-
Once browned, transfer the pork tenderloin onto the sheet pan. Baste with half of the balsamic sauce and lightly drizzle onto Brussels sprouts.
-
Roast in the oven for 12=15 minutes or until pork is done and Brussels sprouts are nicely browned.
-
Cut the tenderloin into 1/2 inch thick slices nad serve with the other half of balsamic sauce over the top. Garnish with parsley and serve.
Adapted from: Eat Well 101
- 2 tsp chili powder
- 1 tsp cumin
- 1 tsp garlic powder
- 1 tsp smoked paprika
- 1/2 tsp salt to taste
- 1/8 tsp cayenne pepper
- 12 ounces flank steak, sliced into 1/4 inch strips slice accross the grain
- 3 tbsp olive oil divided
- 1 1/2 tbsp fresh cilantro
- juice from 2 limes
- 1/2 tsp Worcestershire sauce
- 4 ea medium bell peppers, thinly sliced
- 1 ea red onion, thinly sliced
- chopped fresh cilantro
- lime wedges
- sliced avocado
- tortillas of your choice
-
Preheat oven to 400 degress Farenheit and line a baking sheet with parchment paper.
-
Combine the ingredients for the seasonings in a small bowl and mix.
-
In a large zip-top bag add the steak and drizzle with 1 1/2 tbsp olive oil, juice from one lime, Worcestershire sauce and chopped cilantro. Sprinkle with 2/3 of the fajita seasonings. Toss well to coat.
-
Spread the vegetables in a single layer on the sheet pan. Drizzle with remaining 1 1/2 tbsp olive oil and seson with remaining 1/3 of the seasonings. Toss to coat well.
-
Bake in a preheated oven for 10-15 minutes or until the peppers are tender.
-
Remove sheet pan from oven, flip and push the vegetables to the sides ot he pan. Add the steak strips in a single layer to the center of the pan. Broil on high for 3 minutes or until desired doneness.
-
Serve on your favorite tortillas and top with desired toppings
- 2 cups sweet potatoes cubed
- 2 tbsp extra virgin oilve oil divided
- salt to taste
- pepper to taste
- 4-6 ounce salmon fillets
- 2 cups broccoli florets
- 2 ea shallots sliced
- 1/2 cup soy sauce
- 1 tsp rice vinegar
- 2 tsp sesame oil
- 2 ea garlic cloves minced
- 1/4 tsp ground ginger
- 1/4 cup brown sugar packed
- 1 tbsp cornstarch
- 1 tbsp water
- 1 tsp sesame seeds
-
Preheat oven to 400 degrees Fahrenheit
-
Combine diced sweet potatoes and 1/2 tbsp olive oil in a medium bowl and toss to coat
-
Transfer sweet potatoes to a sheet pan and season with salt and pepper. Roast for 15 minutes, tossing once halfway through.
-
While the sweet potatoes are roasting, make the teriyaki sauce by combining the soy sauce, rice vinegar, sesame oil, garlic, ginger and brown sugar in a medium saucepan over medium high heat.
-
Whisk together the cornstarch and water. Bring the sauce to a boil, then add cornstarch mixture. Continue to whisk until mixture thickens.
-
Remove the pan from the heat, stir in the sesame seeds and set aside to cool
-
When the potatoes are done roasting, remove the sheet pan from the oven and push the potatoes out to the edges of the pan .
-
Place the salmon fillets in the center and brush with 1/2 tablespoon of the olive oil. Season lightly with salt and pepper.
-
Combine the broccoli, shallots, and remaining tablespoon of olive oil in the medium bowl used for the sweet potatoes. Season with salt and pepper, then toss well to combine. Spread the broccoli mixture around the salmon.
-
Reserve 1/4 cup of the teriyaki sauce, then drizzle the remaining sauce over the salmon and vegetables. Place the sheet pan back in the oven and roast for an additional 15 minutes, or until the salmon is slightly translucent, flakes easily with a fork, and the vegetables are fork-tender.
-
Serve right from the sheet pan with an extra drizzle of the sauce or alongside rice or noodles.
- 12-16 ounces chicken sausage * We like Al Fresco brand
- 2 cups sweet potato diced into 1/2" cubes
- 2 cups broccoli florets
- 1 cup bell pepper chopped
- 2 ea garlic cloves minced
- 2 tbsp olive oil
- 1 tbsp Italian seasoning
- 1/2 tsp salt
- 1/2 tsp black pepper
-
Pre-heat oven to 400 degrees F
-
Add the sausage, veggies and minced garlic to a large baking sheet. Drizzle with olive oil and sprinkle with the Italian Spices. Add salt and pepper. Toss veggies with your hands until they are fully combined and coated with olive oil and spices
-
Bake for 20 minutes, flipping halfway.
Adapted from: Gimme Delicious
- 4 ea. boneless, skinless chicken breasts
- Kosher salt and black pepper to taste
- 16 oz baby red potatoes, halved
- 2 tbsp. olive oil
- 3 ea garlic cloves, minced
- 1 tsp dried thyme
- 1/2 tsp dried oregano
- 1/2 tsp dried basil
- 1/3 cup freshley grated Parmesan
- 4 oz fresh mozzarella, cut into 4 slices
- 2 cups cherry tomatoes, halved
- 2 tbsp olive oil
- 1 tsp balsamic vinegar
- 2 ea garlic cloves, minced
- 1/4 cup basil leaves, chiffonade
- Kosher salt and black pepper to taste
-
Preheat oven to 400 degrees F. Lightly oil a baking sheet or coat with non-stick spray.
-
To make the bruschetta, combine tomatoes, olive oil, balsamic vinegar, garlic, and basil in a medium bowl. Season with salt and pepper. Set aside.
-
Season chicken with salt and pepper, to taste. Place chicken in a single layer onto one side of the prepared baking sheet.
-
Place potatoes on the opposite side of the prepared baking sheet in a single layer. Add olive oil, garlic, thyme, oregano, basil and Parmesan. Season with salt and pepper. Toss to combine.
-
Place into oven and bake until chicken is cooked through and the potatoes are golden brown and crisp, about 20-25 minutes. Top chicken with moxxarella during the last 10 minutes of cooking time.
-
Top with bruschetta and serve
Adapted from: Damn Delicious
- 1 tbsp olive oil divided
- 4 tbsp premade pesto
- 2 ea garlic cloves, minced
- 1/2 tsp salt
- 1/2 tsp pepper
- 3 ea chicken breasts, diced
- 1 cup mushrooms, halved
- 1 cup cherry tomatoes
- 1 ea broccoli, cut into florets
- 1 ea zucchini, small, cut into thick chunks
-
Preheat the oven to 400 degrees F.
-
Add chicken and mushrooms to large sheet pan and toss with 1 tbsp of olive oil and 2 tbsp of pesto
-
Bake in oven for 10 minutes. Remove from oven and remove excess liquid.
-
Add remaining vegetables and the rest of the pesto. Toss to combine, then bake another 10 minutes until chicken is fully cooked.
Adapted from: The Girl on Bloor
- 4 ea. chicken thighs
- 1 1/2 pound carrots, peeled and trimmed
- 1 ea. large onion, peeled and cut into eighths
- 3 ea. garlic cloves
- 4 tbsp. olive oil
- 1 tbsp. fresh rosemary, chopped
- Salt and pepper to taste
-
Preheat oven to 425 degrees Farenheit
-
Arrange carrots, garlic and onions in a single layer on a greased baking sheet.
-
Drizzle 2 tbsp. of olive oil over the vegetables. Season with rosemary, and salt and pepper to taste.
-
Roast in the oven until the chicken skin is golden and the carrots are tender, 15 to 20 minutes.
- 1 pound boneless skinless chicken breasts cut into 1-inch pieces
- 1 ea head of broccoli, chopped
- 2 ea medium red bell peppers cut into chunks
- 1 cup snap peas
- salt and pepper to taste
- 1/4 cup low-sodium soy sauce
- 1 tbsp sweet chili sauce
- 2 tbsp honey
- 2 ea cloves garlic
- 1 tsp fresh ginger
- sesame seeds
- green onion
-
Preheat oven to 400 degrees F
-
To make the sauce: In a small saucepan, heat soy sauce, sweet chili sauce, honey, garlic and ginger on medium heat and bring to a boil. Turn down heat and allow sauce to simmer, whisking occasionally until sauce is thickened. Remove from heat.
-
Spread chicken and chopped veggies on a baking sheet sprayed with cooking spray and season with salt and pepper. Drizzle half of the sauce over the chicken and veggies and toss to combine.
-
Bake in oven for 20 minutes, tossing halfway through, and continue cooking until veggies are tender and chicken is cooked through.
-
Drizzle remaining sauce over top and sprinkle with sesame seeds and green onions.
Adapted from: Eat Yourself Skinny
- 1 tbsp dried thyme leaves
- 1 tbsp ground allspice
- 2 tbsp brown sugar
- 1 tsp salt
- 1 tsp pepper
- 1 tsp cinnamon
- 1 tbsp garlic powder
- 1/8 tsp cayenne pepper
- 2 ea large chicken breasts
- 4 cups baby potatoes, chopped into 4-6 pieces
- 2 ea bell peppers, cut into chunks
- 1 ea. red onion, cut into chunks
- 1 ea. zucchini, cut into small pieces
- 2 ea. mangoes cut into cubes
-
Heat oven to 425 degrees F. Line two baking sheets with parchment and set aside
-
Mix together all rub inredients.
-
In a medium bowl, toss the chicken with 1 tbsp of olive oil and 1.5 tbsp of the rub until evenly coated. Place on one of the baking sheets.
-
In a separate medium bowl, toss the potatoes with 1 tbsp of olive oil and 2 tbsp of rub. Arrange on baking sheet around the chicken.
-
Bake for 10 minutes. Flip the chicken and return to the oven for 15 minutes.
-
Toss the peppers, onions and zucchini in 1 tbsp of olive oil and 2 tbsp of the rub. Arrange on the second sheet pan and bake for 15 minutes.
-
While sheet pans are cooking, prepare the mango. Allow the chicken to rest for 5 minutes before serving.
Adapted from : Sweet Peas and Saffron
- 1 tbsp sherry vinegar
- 1 tbsp pure maple syrup
- 2 tsp Dijon mustard
- 1 ea butternut squash, peeled, seeded and cut into 1/2 inch cubes
- 2 tbsp olive oil
- 1 tsp smoked paprika
- 3/4 tsp salt
- 1/4 tsp nutmeg
- 2 ea apples, diced
- 4 ea Al Fresco chicken sausage
- 3 cups Brussels sprouds, halved
-
Preheat oven to 425 degrees F
-
Shake vinegar, maple syrup, and mustard in a small jar
-
Toss squash, oil, smoked paprika, salt, nutmeg, and pepper in a large bowl to coat. Spread on a large rimmed baking sheet and roast for 10 minutes.
-
Add apples, sausage and Brussels sprouts to the bowl and toss to coat. Add to the baking sheet with the squash and roast for 18 to 22 minutes.
-
Remove from the oven and drizzle the vinegar mixture over the roasted mixture. Toss to coat and serve immediately
Adapted from: Healthy Seasonal Recipes

- 1 pound chicken breasts, thin
- 1 tbsp sweet paprika
- 1 tsp dried oregano
- 1 clove garlic, minced
- 1/2 tsp salt
- 1/2 tsp pepper
- 1 cup plain greek yogurt (I used Fage 2%)
- 1 ea English Cucumber seeded, grated and squeezed dry
- 1 clove garlic, minced
- 1 tbsp fresh dill, chopped
- 1 tsp red wine vinegar or fresh lemon juice
- 2 tbsp olive oil
- 4 ea Pita breads (I used Josephs)
- 1 ea tomato, thinly sliced
- 1/2 ea red onion, thinly sliced
- lettuce, washed and dried
-
In a mixing bowl, add the yogurt, garlic, dill, vinegar or lemon juice and olive oil, stir until combined. Grate the cucumber with a hand grater and mix into yogurt mixture. Allow to sit in the refrigerator for 1 hour.
-
Preheat the grill over medium-high heat
-
In a small bowl, mix together the paprika, oregano, garlic, salt, pepper, and olive oil. Add chicken and massage until marinade covers the chicken thorougly. Place on hot grill and cook until no longer pink.
-
Once cooked, remove chicken from the grill and slice into strips.
-
Add a drop of olive oil to a frying pan and heat over medium-high heat. Warm each pita bread for 1.5 minutes each side.
-
Assemble the gyro by layering lettuce, chicken, tzatziki, onion and tomato. Serve

- 1 lb ground chicken
- 1/4 cup coconut aminos
- 1/2 tsp salt
- 1/2 tsp pepper
- 1 tbsp olive oil
- 1 clove garlic, minced
- 1/2 cup yellow onion, finely chopped
- 1/2 cup cauliflower, chopped
- 1/2 cup red bell pepper, finely chopped
- 1/2 cup green bell pepper, finely chopped
- 1/4 cup fresh basil, chopped
- 1 head butter lettuce
-
In a large skillet over medium heat, combine the chicken and 1/2 of the coconut aminos, salt and pepper. Brown the chicken. Remove from the skillet and set aside.
-
In the same skillet, heat the olive oil and saute the garlic. Be sure to keep the garlic moving on the pan so it doesn't burn. Add the cauliflower, onion, and peppers. Saute until tender.
-
Add the cooked chicken back into the skillet. Add remaining coconut aminos and basil. Stir to combine.
-
Fill each lettuce cup with 1/4 cup of the chicken mixture. Serve with brown rice.
- 1 1/2 pounds boneless, skinless chicken breasts
- salt and pepper to taste
- 1 cup fresh tomatoes, diced
- 2 tbsp fresh basil leaves, chopped
- 1 clove garlic, minced
- 1 tsp extra virgin olive oil
- 1/2 tsp salt
- 1/2 tsp pepper
- 1 cup balsamic vinegar
-
Preheat grill over medium high heat. Season chicken breasts with salt and pepper to taste. Cook on grill until cooked through and no longer pink.
-
In a small bowl, combine tomatoes, garlic, olive oil, basil, salt and pepper. Place in refrigerator to allow for flavors to meld together.
-
To make balsamic glaze: Place vinegar in a small sauce pan and heat over medium high heat until a gentle boil. Reduce heat to low and simmer until vinegar begins to thicken (about 15 minutes).
-
Once chicken and glaze are complete, spoon the tomato/basil mixture over the grilled chicken and drizzle balsamic glaze over top.

- 1 pound lean ground chicken
- 1/2 tsp salt
- 1/2 tsp pepper
- 1/2 tsp Italian seasoning
- 1/2 yellow onion, diced
- 2 cloves garlic, minced
- 1 cup pasta sauce
- 4 medium zucchini
- 1/2 cup shredded mozzarella cheese
- 1/4 cup parmesan cheese
- 1 pinch red pepper flakes
-
Preheat the oven to 400 degrees Farenheit. Spray a glass-baking dish with non-stick cooking spray.
-
In a large skillet cook the chicken, salt, pepper and Italian seasoning over medium-high heat until no longer pink, about 8 minutes. Add yellow onion and garlic to the skillet. Cook for 2 minutes. Add tomato sauce and cook for an additional 3 minutes.
-
While the chicken is cooking, cut the ends off each zucchini end and cut the zucchini in half lengthwise. Scoop out the seeds with a spoon to create a reservoir.
-
Spoon the chicken into each zucchini boat and top with a sprinkle of mozzarella and parmesan cheese. Place in oven and bake for 30 minutes.
Serve with a side of spaghetti squash or whole wheat pasta!

- 1 cup quinoa cooked
- 1/4 cup olive oil
- 1 lime juiced
- 1/2 tsp lime zest
- 1 tsp salt
- 2 tsp cumin
- 1/2 tsp red pepper flakes
- 1 15 oz can black beans
- 1/2 cup corn
- 3/4 cup pico de gallo, drained
- 1 tbsp parsley chopped
- salt and black pepper to taste
-
In a small bowl, whisk together the oil, lime juice and zest, 1 tsp salt, cumin, and pepper flakes until combined.
-
In a large bowl, add the cooled quinoa, beans, corn, pico de gallo, parsley and mix together.
-
Pour the dressing over and toss to coat. Season with salt and pepper to taste.

- 2 cups cashews
- 1 cup cashew butter
- 2 tbsp hemp hearts
- 2 tbsp unsweetened flaked coconut
- 1/2 tsp vanilla extract
- 1/2 tsp ground cinnamon
- 1/2 cup dried blueberries
- 1/2 cup dates, pitted
- 1 cup almonds
-
Line a baking sheet with parchment paper
-
In a food processor, combine the cashews, cashew butter, hemp hearts, flaked coconut, vanilla extract and cinnamon. Pulse until well combined. Pour the mixture into the baking sheet and press evenly across the sheet. (about 1/4 inch thick.
-
In the same food processor, add the blueberries, dates and almonds. Pulse until combined.
-
Pour the blueberry mixture on top of the cashew mixture. Firmly push the blueberry mixture towards the edges, covering the cashew mixture.
-
Chill in the freezer for 4 hours. Cut into small bars.

- 7 large egg whites
- 2 large eggs, whole
- 1/2 mashed banana
- 1/2 cup unsweetened applesauce
- 1/3 cup oat bran
- 1/4 cup rolled oats
- 1/4 cup chia seeds
- 1 tsp pure vanilla extract
- 1 tsp ground cinnamon
- 2 tbsp ground flaxseed
- 1/2 cup berries
-
Preheat oven to 375 degrees Fahrenheit. Place muffin liners in muffin tin.
-
In a medium-sized mixing bowl, combine all ingredients except for berries. Mix well until consistency is smooth. Fold in berries.
-
Pour into muffin tins and bake for 15-20 minutes or until a toothpick comes out clean.

We'll bet you've tried turkey chili but have you tried chicken chili? This twist on traditional chilis is a great option for those who don't like the sometimes "gamey" taste of ground turkey.
- 2 tsp olive oil
- 2 ea cloves garlic, minced
- 1 ea yellow onion, diced
- 1 pound lean ground chicken
- 1/2 tsp salt
- 4 tbsp chili powder
- 1/4 tsp cayenne pepper
- 1 tsp oregano, dried
- 2 tsp ground cumin
- 1 28 oz. can diced tomatoes
- 1 15 oz. can kidney beans drained and rinsed
- 1 15 oz. can sweet corn drained and rinsed
- 1 cup low sodium chicken broth
-
Place oil in a large pot and place over medium high heat. Add onion and garlic and sauce for 5-7 minutes, stirring frequently.
-
Add ground chicken and break up; stirring until no longer pink. Next, add chili powder, cumin, oregano, cayenne and salt and stir to combine.
-
Next add in tomatoes, chicken broth, kidney beans and corn. Bring to a boil, then reduce heat and simmer for 35-40 minutes. Taste and adjust seasonings and salt as necessary.
-
Garnish with sour cream or greek yogurt, avocado, cheese, or jalapeños
A favorite when it comes to veggie substitutes for pizza crust!
- 1 spaghetti sqaush large
- 1 tbsp olive oil
- 1 egg
- 1/2 tsp salt
- 1/4 tsp black pepper
- 1/2 tsp Italian seasoning
- 1 cup Italian cheese blend divided
- 1 15 oz can pizza sauce
- 1/2 cup red bell pepper chopped
- 1/2 cup green bell pepper chopped
- 1/2 cup onion chopped
-
Preheat oven to 400 degrees Fahrenheit. Cut the spaghetti swash in half lengthwise and remove the seeds.
-
Drizzle squash with olive oil and bake for 35-40 minutes or until easily pierced with a knife. (We like to pierce with a knife and microwave for 2 minutes first)
-
Allow swash to cool completely. Once cool, scrape the squash strings using a fork. Using a tea towel squeeze remaining water from the squash strings. Discard the water.
-
Add 1 egg, 1/2 cup cheese, salt, pepper and Italian seasoning to the squash and mix well.
-
On a parchment papper lined baking sheet form the mixture into a large crust about 1/8 inch thick. Bake for 20 minutes or until sides become slightly crisp. Remove from oven and add desired toppings. Place back in oven for 10 minutes or until vegetables are soft. ** The crust will never be completely crisp**

The perfect whole grain and high protein pancake. Top with berries or even sautéed cinnamon sugar apples for a delicious breakfast!
- 2 ea eggs
- 1/4 cup unsweetened vanilla almond milk
- 1/2 cup unsweetened applesauce
- 1 1/2 cups old fashioned rolled oats
- 2 scoops unflavored collagen peptides We use Vital Proteins
- 2 tsp baking powder
- 1/4 tsp kosher salt
- 1/2 tsp cinnamon
- 1/2 tsp vanilla extract
- cooking spray
-
In a food processor blend all ingredients until smooth. Allow to thicken.
-
Heat a nonstick skillet over medium heat and spray with cooking spray. Pour pancake batter onto hot skillet. Allow to cook for approximately 2 minutes (or until bubbles start to appear on the top). Flip the pancake and allow to cook for 30 additional seconds. Continue with remaining batter.
-
Serve with diced cinnamon apples or frozen berries.
- 1 1/2 pounds baby eggplant halved
- 3 tbsp extra-virgin olive oil
- 3/4 tsp salt
- 3/4 tsp pepper
- 1/2 tsp crushed red pepper
-
Preheat grill to medium-high. Brush eggplant with oil and sprinkle with salt, pepper and red pepper flakes.
-
Grill the eggplant, turning once, until softened and lightly charred, 6 to 10 minutes.

- 3/4 cup dried lentils
- 1 1/2 cps low-sodium vegetable broth
- 2 tsp olive oil
- 1/2 medium yellow onion diced
- 1 cup carrots shredded
- 1 clove garlic minced
- 1/2 cup old-fashioned oats
- 1/4 cup chopped fresh parsley
- 2 tbsp tomato paste
- 1/2 tsp salt
- 1/4 tsp black pepper
- 1 ea egg
-
Measure the lentils into a strainer and rinse under cool water. Drain. Add to a medium saucepan with vegetable broth. Bring to a rapid simmer over medium high heat, then reduce to a low simmer. Allow to simmer for 20-30 minutes. Drain off any excess liquid and set aside.
-
Preheat oven to 425 degrees Fahrenheit. Line a large baking sheet with parchment paper and coat with non stick spray.
-
Meanwhile, heat the olive oil in a medium skillet over medium-low heat. Once hot, add the onion and cook until the onion is translucent and lightly browned, 6 to 8 minutes. Stir in the carrots and cook for another 2 minutes, then stir in the garlic and cook until fragrant.
-
Place the oats and parsley in a food processor and pulse. Add the lentils, onion mixtures, tomato paste, oregano, salt and pepper. Combine the mixture in the food processor. Add the egg and pulse. Set aside and let rest for 10 minutes.
-
Roll the lentil mixture into 1 1/2 inch balls. Arrange them in a single layer on the baking sheet. Cook for 10 minutes, rotate and cook for another 10 minutes. Meatballs should be browned or lightly crisp.

- 1/3 cup avocado oil
- 1/2 cup honey
- 2 ea eggs
- 1 cup pumpkin puree
- 1/4 cup almond milk
- 1 1/2 tsp pumpkin spice blend
- 1 tsp baking soda
- 1 tsp vanilla extract
- 1/2 tsp salt
- 1 3/4 cups whole wheat flour
- 1 tbsp brown sugar
- 2 tsp cinnamon
-
Preheat oven to 325 degrees Fahrenheit and grease a 9x5 -inch loaf pan
-
In a large bowl, beat the oil and honey together with a whisk. Add the eggs and whisk until blended.
-
Add the pumpkin, milk, pumpkin spice, baking soda, vanilla and salt. Whisk to blend. Stir in the flour with a wooden spoon until just combined.
-
Pour the batter into your greased loaf pan and sprinkle lightly with the cinnamon and brown sugar.
-
Bake for 50-55 minutes or until a toothpick comes out clean. Let the bread cool in the loaf pan for 10 minutes, then carefully transfer to a cooling rack. Allow to cool 20 minutes before slicing.

- 1 tbsp avocado oil
- 1 small yellow onion diced
- 4 cloves garlic minced
- 1/2 tsp thyme dry
- 1 cup vegetable broth
- 1 medium butternut squash cubed
- 1 tbsp butter salted
- 1 1/2 tsp salt
- 1/4 cup fresh parmesan
- 1 lb penne pasta
-
Heat avocado oil in a sauce pan. Add onion and sauté until soft. Add garlic and thyme. Cook 30 seconds.
-
Add vegetable broth to the mixture and bring to a boil. Add butternut squash and bring to a boil. Cook 15 minutes or until it becomes soft.
-
Meanwhile, cook pasta in a separate pot according to package directions.
-
Once butternut squash is soft, add mixture to a blender or food processor. Blend until smooth. Add butter, salt, parmesan and blend.
-
Pour squash mixture over cooked pasta and serve.
- 1 pound asparagus
- 2 tbsp balsamic vinegar
- 2 tbsp olive oil
- 1 tbsp lemon juice
- 1/2 tsp minced garlic
- 1/4 tsp pepper
- 1/4 tsp salt
-
In a small bowl mix together balsamic, olive oil, lemon juice, garlic, pepper and salt.
-
Snap ends off asparagus, wash to remove soil and debris and place into a freezer bag. Pour the vinegar mixture over the asparagus and let sit for 30 minutes.
-
Place on hot grill and grill 5 minutes each side or until stalks are tender.
To help prevent stalks from falling through the grates of the grill, bunch 5 stalks side by side and stick a toothpick through the bottom and top to hold them in place.
- 1/2 cup quinoa
- 1 1/2 cups almond milk
- 2 ea apples large
- 2 tsp cinnamon
- 1/4 tsp vanilla
-
Peel and core both apples. Chop into bite-sized pieces
-
Add quinoa, almond milk and apples to a sauce pan. Bring to a boil, cover and reduce to simmer for 20-25 minutes.
-
Stir in cinnamon and vanilla and transfer mixture to two bowls. Enjoy!
- 1 cup unsweetened almond milk
- 3 tbsp chia seeds
- 1/4 tsp vanilla
- 1/4 tsp honey
- 1 cup mixed berries
-
In a medium bowl, mix the almond milk, chia seeds, vanilla, and honey.
-
Pour the mixture into 3-4 small containers to set. Stir every hour to keep the chia seeds suspended throughout the milk. Allow to sit until the mixture has thickened.
-
Top each with 1/4 cup of berries and serve

- 1 cup shredded, unsweetened coconut
- 1/2 cup sliced almonds
- 1/2 cup chopped pecans
- 1/2 cup raw pistachio meats
- 3 tbsp chia seeds
- 2 tbsp avocado oil
- 1 tsp vanilla extract
- 1/4 tsp salt
- 3 tbsp honey
-
Preheat oven to 300 degrees. Line a baking sheet with parchment paper.
-
Combine the coconut, nuts, seeds, and salt in a large bowl. Add the coconut oil, honey, and vanilla and mix until the nuts and seeds are evenly coated.
-
Spread across the baking sheet and bake for 12-15 minutes or until the coconut is golden brown.
**Store in an airtight container in the refrigerator

- 1 lb shrimp, frozen
- 2 cloves garlic, minced
- 1/2 cup Greek yogurt, 2%, Plain
- 1/2 cup Almond milk, unsweetened
- 1/4 cup parmesan cheese, shaved
- 1 tbsp garlic infused olive oil
- 2 tsp salt divided
- 2 tsp pepper divided
- 1 ea spaghetti squash medium
- 1 tbsp olive oil
-
Preheat oven to 400 degrees Fahrenheit. Slice spaghetti squash in half and remove seeds. Coat both halves with olive oil, 1 tsp salt, and 1 tsp pepper. Place on a baking sheet lined with aluminum foil and bake for 40 minutes or until fully cooked. Allow to cool for 10 minutes.
-
Spray a medium sized saucepan with cooking spray and sauce garlic until lightly browned. Add almond milk and Greek yogurt, whisk to combine. Once sauce begins to boil slightly, add parmesan cheese and reduce heat to low. Mix periodically until cheese has fully melted then remove pot from heat.
-
In a large skillet, thaw shrimp over medium heat. Drain excess water. Add garlic infused olive oil, and remaining salt and pepper. Cook for 3 minutes.
-
Combine shrimp and spaghetti squash with sauce and toss to combine.

These falafels are packed with protein and herbs! They go great on salads or dipped in hummus!
- 2 cups garbanzo beans rinsed
- 1.5 bunch parsley
- 1 ea yellow onion small
- 6 cloves garlic roughly chopped
- 3 tsp cumin powder
- 3 tsp salt
- 2 tsp coriander powder
- 2 tsp black pepper
- 1/4 tsp cayenne pepper
- 1/4 tsp baking soda
- 2 tsp lemon juice
- 2 tbsp sesame seeds
- 2-4 tbsp all purpose flour
- vegetable oil for frying
-
Drain the garbanzo beans from the water and dry completely with a kitchen towel
-
Transfer the garbanzo beans along with all other ingredients except for sesame seeds and flour into a food processor. Pulse the mixture until it breaks down. You don't want it to become a paste - instead have chunks of chickpeas running through it. (see picture)
-
Transfer the falafel mixture to a bowl, add the sesame seeds, and add 2 tbsp flour. Stir to combine. If the mixture doesn't hold it's shape add the remaining 2 tbsp flour and stir to combine. Allow the mixture to sit for 10 minutes, then form patties. (Tip: Form into balls and squish slightly until 1 1/4 inch in diameter.
-
Heat an inch of oil into a nonstick skillet over medium heat
-
When the oil is warm, place 4-6 patties into the oil at a time, depending on the size of the skillet. Do not overcrowd.
-
Let the falafel cook for 3-4 minutes per side. (patties may require more or less time depending on their size)

This thick, hearty soup is perfect for a chilly day and the recipe makes a large quantity, so you can save it for easy leftovers or take it for lunch!
- 2 small onions finely chopped
- 2 carrots finely chopped
- 6 small white potatoes finely chopped
- 1 16- ounce bag brown lentils
- 1 15.5- ounce can fire roasted tomatoes diced
- 8 cups vegetable broth or water
- 1-2 cups finely chopped spinach
- salt and pepper to taste
-
Combine all ingredients, except the spinach, and cook on low for 2 hours. Add the spinach about 5 minutes before the soup is done. Season to taste with salt and pepper.
This recipe was adapted from Forksoverknives.com

- 1/2 cup onion chopped
- 1 ea zucchini diced
- 2 cloves garlic minced
- 1 tbsp olive oil
- 1 1/2 cups dried green lentils
- 4 cups vegetable broth
- 1/2 tbsp pepper
- 1 can Italian diced tomatoes (14.5 ounces)
- 1 can tomato paste (6 ounces)
- 1 tsp white vinegar
- 1 1/2 tsp dried basil
- 1 1/2 tsp dried oregano
-
Heat olive oil in a large sauce pan, sauté onion, garlic, zucchini until tender. Stir in the lentils, broth, and pepper. Bring to a boil. Reduce heat; cover and simmer for 20-30 minutes or until lentils are tender.
-
Stir in the tomatoes, tomato paste, vinegar, basil and oregano. Return to a boil. Reduce heat, cover and simmer for 40-45 minutes

- 1 package 6 ounces long grain and wild rice (or brown rice)
- 1/2 pound sea scallops
- 1 pound cooked medium shrimp peeled, deveined and cut into 1/2-inch pieces
- 2 celery ribs chopped
- 1 medium onion finely chopped
- 1/2 cup finely chopped green pepper I used broccoli
- 1 can 4 ounces mushroom stems and pieces, drained
- 1 jar 2 ounces diced pimientos, drained
- 1 cup plain Greek yogurt
- 1 cup milk (I used almond milk
- 1/2 teaspoon pepper
- Dash Worcestershire sauce
- 1/4 cup dry bread crumbs
-
Cook rice according to package directions. Meanwhile, in a large bowl, combine the crab, shrimp, celery, onion, green pepper, mushrooms and pimientos. In a small bowl, whisk the mayonnaise, milk, pepper and Worcestershire sauce; stir into the seafood mixture. Stir in rice.
-
Transfer to a greased 13-in. x 9-in. baking dish. Sprinkle with bread crumbs. Bake, uncovered, at 375° for 40-50 minutes or until bubbly.
The recipe was adapted by Courtney Eaton from Tasteofhome.com.

- 1 1/2 cups whole wheat flour
- 1/2 cup all-purpose flour
- 3/4 cup light-brown sugar
- 1 tbsp baking powder
- 2 tsp baking soda
- 2 tsp pumpkin spice
- 3/4 cup pumpkin puree
- 1/2 cup applesauce unsweetened
- 1/2 cup vegetable oil
- 1 medium apple shredded
- 1 tbsp vanilla extract
- 4 medium carrots grated
- 1/2 cup dried cranberries
- 1/2 tsp salt
- 1/2 tsp cinnamon
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Line a 12-mold muffin tin with paper liners, set aside. Preheat oven to 400 degrees (F).
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In medium bowl add the flours, brown sugar, baking powder, baking soda, pumpkin spice, cinnamon, and salt; whisk well to combine, set aside. In a large bowl add the pumpkin, applesauce, coconut oil, grated apple, vanilla, and carrots; whisk to combine. Fold the dry ingredients into the wet mixture and stir until just combined. Fold in the cranberries; stir until just combined. Divide batter evenly among prepared muffin cups.
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Bake for 24 to 28 minutes, or until a toothpick inserted in the center comes out clean Cool muffins in the pan for 10 minutes before serving.

- 2 tbsp olive oil
- 2 parsnips large
- 1 onion chopped
- 1 ea butternut squash peeled and chopped
- 1 sweet potato peeled and cubed
- 1 cup carrots diced
- 1 Granny Smith Apple peeled, cored and sliced 1/4 inch thick
- 1 quart chicken stock
- 1/2 cup light cream
- 1/4 tsp ground nutmeg
- salt and pepper to taste
-
1. Heat olive oil in a large pot over medium heat. Stir in parsnips and onions, and cook until the onion softens and turns translucent, about 5 minutes. Add potato, squash, carrots, apple and chicken stock. Bring to a boil, then reduce heat to medium-low, cover, and simmer until the vegetables are soft, about 20 minutes.
2. Carefully puree the soup in a blender, or use a stick blender to puree the soup right in the pot. Once the soup has been pureed, return it to the pot and stir in cream. Season with nutmeg, salt and pepper, simmer gently for 5 minutes.

Recipe and Photo adapted from EatingWell
- 2 tsp extra virgin olive oil
- 2 cups yellow onion chopped
- 2 cups carrots chopped
- 4 cloves garlic minced
- 1 tsp ground cumin
- 1 tsp ground coriander
- 1 tsp ground turmeric
- 1/4 tsp ground pepper
- 1/4 tsp ground cinnamon
- 6 cups vegetable broth
- 2 cups water
- 3 cups cauliflower chopped
- 1 3/4 cups lentils
- 1 28-ounce can tomatoes
- 2 tbsp tomato paste
- 4 cups fresh spinach chopped
- 2 tbsp lemon juice
- 1/2 cup fresh cilantro
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Heat oil in a soup pot or Dutch oven over medium heat; add onions and carrots and cook, stirring occasionally, until softened, about 10 minutes. Stir in garlic and cook for 30 seconds. Add cumin, coriander, turmeric, cinnamon and pepper; cook, stirring, until fragrant, about 1 minute.
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Add broth, water, cauliflower, lentils, tomatoes and tomato paste; bring to a boil. Reduce heat and simmer, partially covered, stirring occasionally, until the lentils are tender but not mushy, 45 to 55 minutes.
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Stir in spinach and cook until wilted, 5 minutes. Just before serving, stir in cilantro and lemon juice.

- 2 ea acorn squash halved and seeded
- 2 tbsp olive oil
- salt and pepper to taste
- 4 cups vegetable stock
- 2 cups quinoa
- 1/4 cup olive oil
- 1 ea butternut squash peeled, seeded, diced
- 2 small zucchinis cut into 1 inch cubes
- 1 bunch green onion chopped
- 1 cup dried apricots diced
- 1 cup dried cranberries
- 1 ea lime juiced
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Preheat oven to 350 degrees. Place each half of the acorn squash onto a baking dish, sprinkle with 2 tbsp olive oil and salt and pepper to taste. Bake for 45 minutes or until tender.
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Meanwhile, bring vegetable stock to a boil in a saucepan, reduce heat to low and stir in quinoa. Cover pan and simmer until quinoa absorbs liquid, 10 to 15 minutes. Remove from heat.
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Heat olive oil in a large skillet over medium heat. Cook and stir butternut squash and zucchinis in the hot oil until slightly browned, about 10 minutes. Stir quinoa into the vegetables and gently mix green onions, apricots, and cranberries into the stuffing. Drizzle with lime juice to taste.
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Once tender, remove acorn squash from oven. Scoop quinoa mixture into each of the squash halves and serve.

- 1 pound chicken breasts, thin
- 1 tbsp sweet paprika
- 1 tsp dried oregano
- 1 clove garlic, minced
- 1/2 tsp salt
- 1/2 tsp pepper
- 1 cup plain greek yogurt (I used Fage 2%)
- 1 ea English Cucumber seeded, grated and squeezed dry
- 1 clove garlic, minced
- 1 tbsp fresh dill, chopped
- 1 tsp red wine vinegar or fresh lemon juice
- 2 tbsp olive oil
- 4 ea Pita breads (I used Josephs)
- 1 ea tomato, thinly sliced
- 1/2 ea red onion, thinly sliced
- lettuce, washed and dried
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In a mixing bowl, add the yogurt, garlic, dill, vinegar or lemon juice and olive oil, stir until combined. Grate the cucumber with a hand grater and mix into yogurt mixture. Allow to sit in the refrigerator for 1 hour.
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Preheat the grill over medium-high heat
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In a small bowl, mix together the paprika, oregano, garlic, salt, pepper, and olive oil. Add chicken and massage until marinade covers the chicken thorougly. Place on hot grill and cook until no longer pink.
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Once cooked, remove chicken from the grill and slice into strips.
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Add a drop of olive oil to a frying pan and heat over medium-high heat. Warm each pita bread for 1.5 minutes each side.
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Assemble the gyro by layering lettuce, chicken, tzatziki, onion and tomato. Serve

- 1 pound chicken breasts, thin
- 1 tbsp sweet paprika
- 1 tsp dried oregano
- 1 clove garlic, minced
- 1/2 tsp salt
- 1/2 tsp pepper
- 1 cup plain greek yogurt (I used Fage 2%)
- 1 ea English Cucumber seeded, grated and squeezed dry
- 1 clove garlic, minced
- 1 tbsp fresh dill, chopped
- 1 tsp red wine vinegar or fresh lemon juice
- 2 tbsp olive oil
- 4 ea Pita breads (I used Josephs)
- 1 ea tomato, thinly sliced
- 1/2 ea red onion, thinly sliced
- lettuce, washed and dried
-
In a mixing bowl, add the yogurt, garlic, dill, vinegar or lemon juice and olive oil, stir until combined. Grate the cucumber with a hand grater and mix into yogurt mixture. Allow to sit in the refrigerator for 1 hour.
-
Preheat the grill over medium-high heat
-
In a small bowl, mix together the paprika, oregano, garlic, salt, pepper, and olive oil. Add chicken and massage until marinade covers the chicken thorougly. Place on hot grill and cook until no longer pink.
-
Once cooked, remove chicken from the grill and slice into strips.
-
Add a drop of olive oil to a frying pan and heat over medium-high heat. Warm each pita bread for 1.5 minutes each side.
-
Assemble the gyro by layering lettuce, chicken, tzatziki, onion and tomato. Serve
- 1 tbsp sherry vinegar
- 1 tbsp pure maple syrup
- 2 tsp Dijon mustard
- 1 ea butternut squash, peeled, seeded and cut into 1/2 inch cubes
- 2 tbsp olive oil
- 1 tsp smoked paprika
- 3/4 tsp salt
- 1/4 tsp nutmeg
- 2 ea apples, diced
- 4 ea Al Fresco chicken sausage
- 3 cups Brussels sprouds, halved
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Preheat oven to 425 degrees F
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Shake vinegar, maple syrup, and mustard in a small jar
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Toss squash, oil, smoked paprika, salt, nutmeg, and pepper in a large bowl to coat. Spread on a large rimmed baking sheet and roast for 10 minutes.
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Add apples, sausage and Brussels sprouts to the bowl and toss to coat. Add to the baking sheet with the squash and roast for 18 to 22 minutes.
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Remove from the oven and drizzle the vinegar mixture over the roasted mixture. Toss to coat and serve immediately
Adapted from: Healthy Seasonal Recipes
- 1 tbsp dried thyme leaves
- 1 tbsp ground allspice
- 2 tbsp brown sugar
- 1 tsp salt
- 1 tsp pepper
- 1 tsp cinnamon
- 1 tbsp garlic powder
- 1/8 tsp cayenne pepper
- 2 ea large chicken breasts
- 4 cups baby potatoes, chopped into 4-6 pieces
- 2 ea bell peppers, cut into chunks
- 1 ea. red onion, cut into chunks
- 1 ea. zucchini, cut into small pieces
- 2 ea. mangoes cut into cubes
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Heat oven to 425 degrees F. Line two baking sheets with parchment and set aside
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Mix together all rub inredients.
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In a medium bowl, toss the chicken with 1 tbsp of olive oil and 1.5 tbsp of the rub until evenly coated. Place on one of the baking sheets.
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In a separate medium bowl, toss the potatoes with 1 tbsp of olive oil and 2 tbsp of rub. Arrange on baking sheet around the chicken.
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Bake for 10 minutes. Flip the chicken and return to the oven for 15 minutes.
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Toss the peppers, onions and zucchini in 1 tbsp of olive oil and 2 tbsp of the rub. Arrange on the second sheet pan and bake for 15 minutes.
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While sheet pans are cooking, prepare the mango. Allow the chicken to rest for 5 minutes before serving.
Adapted from : Sweet Peas and Saffron

A crispy twist on your boring chicken! Serve with mashed potatoes and green beans or broccoli for a balanced meal! You could even add them to a salad.
- 1 cup buttermilk *Make your own by mixing 1 cup milk with 4 1/2 tsp white vinegar or lemon juice. Let sit 5 minutes.
- 1 1/2 pounds chicken tenders
- 1 1/4 cups parmesan cheese
- 3/4 cup Italian seasoned bread crumbs
-
1/2
cup
avocado oil
+ 2tbsp
- 3 cloves garlic, minced
- 1/2 tsp salt
- 3 tbsp balsamic vinegar
- freshly ground black pepper
-
Preheat oven to 500 degrees F
-
Line 2 baking sheets with foil and brush with 1 tbsp of oil each.
-
In a large bowl, pour the buttermilk. Add the chicken tenders and stir to coat. Let stand at least 15 minutes and up to 30 minutes
-
Meanwhile, mash the garlic with the salt in a medium bowl. Whisk in the vinegar then 1/2 cup oil. Season the vinaigrette with pepper to taste.
-
In a pie dish, combine the parmesan and bread crumbs. Remove the chicken tenders from the buttermilk and dredge in the bread crumb mixture to coat. Arrange on the prepared baking sheets. Bake until cooked through and golden brown, about 12 minutes.
-
Transfer to a platter and serve the vinaigrette alongside for dipping

A crispy twist on your boring chicken! Serve with mashed potatoes and green beans or broccoli for a balanced meal! You could even add them to a salad.
- 1 cup buttermilk *Make your own by mixing 1 cup milk with 4 1/2 tsp white vinegar or lemon juice. Let sit 5 minutes.
- 1 1/2 pounds chicken tenders
- 1 1/4 cups parmesan cheese
- 3/4 cup Italian seasoned bread crumbs
-
1/2
cup
avocado oil
+ 2tbsp
- 3 cloves garlic, minced
- 1/2 tsp salt
- 3 tbsp balsamic vinegar
- freshly ground black pepper
-
Preheat oven to 500 degrees F
-
Line 2 baking sheets with foil and brush with 1 tbsp of oil each.
-
In a large bowl, pour the buttermilk. Add the chicken tenders and stir to coat. Let stand at least 15 minutes and up to 30 minutes
-
Meanwhile, mash the garlic with the salt in a medium bowl. Whisk in the vinegar then 1/2 cup oil. Season the vinaigrette with pepper to taste.
-
In a pie dish, combine the parmesan and bread crumbs. Remove the chicken tenders from the buttermilk and dredge in the bread crumb mixture to coat. Arrange on the prepared baking sheets. Bake until cooked through and golden brown, about 12 minutes.
-
Transfer to a platter and serve the vinaigrette alongside for dipping