Healthy Recipes

Ingredients:

• 3 slices bacon, cut into ½-inch thick pieces (optional turkey bacon)
• 1 small onion, diced
• 1 red bell pepper, diced
•  1 large sweet potato, peeled and diced into ½-inch cubes (approx 4 cups cubes)
• 2 cups kale leaves, roughly chopped
• ¼ teaspoon cumin
• ¼ teaspoon garlic powder
• ¼ teaspoon paprika
• Salt and freshly ground black pepper, to taste
•  4 eggs
•  1 green onion, sliced

Directions:

1. Heat a large saute pan on medium heat. Add the bacon and saute until golden and crispy. Use a slotted spoon to remove the bacon to a paper towel.

2. Add diced onion and red bell pepper to the pan. Saute for 1 minute to soften.

3. Add diced sweet potato and spices to the pan. Cook the sweet potato for 10-12 minutes, stirring often. Place a lid on the pan for the last 5 minutes to soften the sweet potato until fork tender.

4. Add bacon back into the pan along with the kale and stir for 1 to 2 minutes or until the kale is wilted.

5. Use a spatula to create 4 wells in the hash. Crack an egg into each well and cook until the eggs are done to your liking. You can add a lid to the pan to cook the eggs through faster.

6. Remove the breakfast hash from the heat. Season with salt and pepper and top with sliced green onion. Serve immediately.

Ingredients: 

• 1 1/2 cup carrot cooked, puréed/mashed
•  2 eggs
• 1 teaspoon cinnamon,
• 2/3 cup melted butter or oil
•  1 ¼ cup all purpose (or whole wheat, almond or oat) flour
• 2 teaspoon baking powder

Directions:

1. Place the  carrot purée in a large bowl. Add eggs, and butter/oil

2. Beat wet ingredients together with a hand-held beater, the batter should become smooth

3. Add the flour, baking powder & cinnamon. Beat for  30-60 seconds to make a well-mixed batter. 

4. Portion into an oiled muffin tin. Mix makes 12 standard-sized muffins or 30 mini muffins.

Bake at 350 degrees F (for mini muffins, cooking time will be longer for standard size). 

5. Cool and serve.

Ingredients:

• 2 small tomatoes
• 1 small onion
• 1 medium jalapeno pepper, chopped
• 2 cloves garlic; 1 chopped, 1 smashed
• 1/2 teaspoon hot sauce
• 1 teaspoon ground cumin
• Salt and freshly ground pepper
• 2 tablespoons plus 2 teaspoons  olive oil
• 1 15.5-ounce can black beans, drained and rinsed
• 4 large eggs
• 4 6-inch corn tortillas, warmed
• 1/2 cup crumbled feta cheese
• 1/4 cup chopped fresh cilantro

Directions:

1. Prepare the salsa: Set a grater in a large bowl. Grate the tomatoes and onion into the bowl. Add the jalapeno, chopped garlic, hot sauce, cumin and salt and pepper to taste.

2. Heat a medium skillet over low heat and add 2 teaspoons olive oil. Fry the salsa in the oil until it thickens slightly, 3 minutes. Remove to a bowl and set aside. 3. Add the beans to the same pan along with the smashed garlic, 1/2 cup warm water and a pinch of salt; Cook over low heat until warmed through, smashing slightly with a fork. 

4. Heat the remaining 2 tablespoons oil in another skillet. Cook the eggs sunny-side up; season with pepper.

5. Place 1 warm tortilla on each plate. Divide the beans among them, then top with a cooked egg, some salsa and cheese. Sprinkle with cilantro and serve with the remaining salsa. 

Ingredients:

• 2 bananas
• 2 eggs
• 1/2 cup unsweetened almond milk
• 1 tsp vanilla extract
• 1 1/2 cups old fashioned rolled oats
• 2 teaspoons baking powder
• 1/2 tsp ground cinnamon
• 1/4 teaspoon salt
• Nonstick spray

Directions:

• Add all of the ingredients to a blender and blend on high until completely smooth
• Set a frying pan over medium heat. Once pan is hot, add 1/3 cup of the batter to the pan for each pancake. 
• Cook for 2-4 minutes
• Serve with honey, maple syrup, and fruit. 

Ingredients: 

• 1/2 cup unsweetened plain almond milk (or low-fat milk)
• 3/4 Tbsp chia seeds
• 2 Tbsp peanut butter or almond butter
• 1 Tbsp maple syrup 
• 1/2 cup  rolled oats

Toppings optional:

• Sliced banana, strawberries, or other fruit
• Chia seeds, sliced almonds, nuts

Directions:

• To a mason jar or small bowl with a lid, add almond milk, chia seeds, peanut butter, and maple syrup. Stir with a spoon to combine. The peanut butter doesn’t need to be completely mixed with the almond milk (doing so leaves swirls of peanut butter to enjoy the next day. 
• Add oats and stir.
• Cover securely with a lid or seal and set in the refrigerator overnight (or for at least 6 hours) to set/soak
• The next day, open and enjoy as is or garnish with desired toppings. 

Ingredients: 

• 6 8-inch wheat tortillas  
• 3 medium sweet potatoes
• 1 (15 ounce) can black beans, rinsed and drained
• 1/2 teaspoon cumin
• 1/4 teaspoon chili powder 
• 6 large eggs  
• 1 avocado, diced
• 1/2 cup shredded low fat mozzarella cheese  
• 1/3 cup red enchilada sauce

Directions:

• Cook sweet potatoes: Pierce sweet potatoes with fork a few times. Microwave on high for 4-6 minutes. May take up to 10 minutes depending on thickness. Microwave until cooked through.
•  In a separate bowl, add black beans, cumin, & chili powder. Stir to combine then set aside.
• In another bowl, beat eggs. Spray skillet with nonstick spray, place over medium-low heat. Add in eggs and cook. Fold every few minutes to get fluffy eggs. Once cooked, remove from heat.
• To assemble burritos, warm the tortillas up for 10-20 seconds in microwave before assembling. Lay out warm tortillas, spread mashed sweet potato on. Evenly distribute eggs, avocado, black beans, and cheese on each tortilla. Drizzle a tbsp of enchilada sauce in each. Tuck ends in, then roll up burritos.
• To warm up: Place on baking sheet in oven at 300 degrees for 5-10 minutes or microwave them for 1-2 minutes. Serve with sour cream, greek yogurt, salsa, or hot sauce. Makes 6 burritos.  

Ingredients:

Oatmeal:

• 2 teaspoons unsalted butter
• 1 1/4 cups old-fashioned rolled oats
• 3 tbsp light brown sugar
• Salt
• 1 2/3 cups plain unsweetened almond milk
• 1 large egg
• 1 teaspoon vanilla extract
• 1/4 teaspoon pure almond extract

Topping

• 1/3 cup skin-on sliced almonds
• 1/3 cup old-fashioned rolled oats
• 1/3 cup light brown sugar
• 2 tablespoons unsalted butter, melted
• 1 tablespoon whole-wheat flour
• 1/8 teaspoon cinnamon
• Salt
• 12 ounces frozen mixed berries, thawed (2 1/2 cups frozen; 1 1/2 cups thawed)
• Two-percent Greek yogurt for serving, optional

Directions:

1. Preheat the oven to 350 degrees F. Grease a 2-quart baking dish or 8-inch square baking pan with the butter.

2. For the oatmeal: Stir together the oats, sugar and 1/8 teaspoon salt in a large bowl. Whisk together the almond milk, egg, vanilla and almond extract in a medium bowl. Pour the milk mixture into the oat mixture and stir well to combine.

3. For the topping: Stir together the almonds, oats, sugar, butter, flour, cinnamon and 1/8 tsp salt in a medium bowl until evenly combined.

4. To assemble: Pour the oatmeal into the prepared baking dish. Arrange the berries (including any juices) over the oatmeal. Sprinkle with the topping. Bake until lightly browned and just set, ~50 minutes. Let cool on a rack for 10-15 minutes. Serve warm with a dollop of yogurt. 

Ingredients:

• 2 eggs
• 1 cup unsweetened almond milk or coconut milk 
• 1 tablespoon brown sugar
• ½ tablespoon vanilla extract
• ¼ teaspoon almond extract
• ½ tablespoon cinnamon
• 6-8 slices bread (brioche or or whole wheat)
• 1 tablespoon butter

Topping:

• Pure maple syrup
• strawberry slices
• raspberries or blueperries
• banana slices

Directions:

1. In a bowl, add eggs and slightly whisk them. Then add almond milk, brown sugar, vanilla extract, almond extract, and cinnamon.

2. Add 1 tablespoon butter to a skillet and place over medium heat.

3. While the butter melts, dunk a slice of bread gently in the egg mixture and then flip to make sure you coat both sides of the bread; do not leave bread in the mixture for too long. 10-15 seconds max.

4. Place dunked slices on the hot skillet and cook until golden brown on each side. Repeat with more slices. You should be able to get at least 6 slices. Top with fruit of choice, and maple syrup.

Ingredients:

• 2 tablespoons extra-virgin olive oil
• 1 small green bell pepper, diced
• 1 small red bell pepper, diced
• 1/2 small red onion, thinly sliced
• 2 cups packed baby spinach
• 1/4 cup sun-dried tomatoes, chopped
• 1 clove garlic, sliced
• 10 large eggs, beaten
• Ssalt and ground black pepper

Directions:

1. Preheat the oven to 375 degrees F.

2. Heat oil in a medium oven-safe nonstick skillet over medium-high heat. Add bell peppers and onion and cook, stirring occasionally, until softened, 6-7 minutes. Add the spinach, sun-dried tomatoes and garlic and cook, stirring frequently, until spinach is just wilted and still vibrant green, ~1 minute.

3. Reduce heat to low and add the eggs, 1 tsp salt and a few grinds of black pepper. Stir gently to distribute the vegetables. Bake until the eggs are set, 13-15 minutes.

4. Let stand for 5 minutes, then slice into 6 pieces. Refrigerate in an airtight container for up to 1 week. 

Ingredients:

• 1 cup whole wheat pastry flour 
• 2 teaspoons baking powder
• 1 teaspoon cinnamon
• ½ teaspoon nutmeg
• ½ teaspoon ground ginger
• ¼ teaspoon ground cloves
• ½ teaspoon salt
• ¾ cup pumpkin puree
• ¾ cup unsweetened almond milk (or any milk)
• 1 egg
• 1 teaspoon vanilla
• 2 tablespoons maple syrup
• 1 tablespoon coconut oil

Directions:

1. Preheat waffle iron. Add dry ingredients to a large bowl and whisk to combine.

2. In a separate large bowl add wet ingredients and mix until smooth. Add dry ingredients to wet ingredients, mixing until just combined. 

3. Spray waffle iron with nonstick cooking spray and cook according to waffle iron directions, about 3-4 minutes. Makes 2 large belgian waffles. Top with fruit and maple syrup if desired. 

Ingredients:

• 2 eggs
• 1 garlic clove, minced
• ½ zucchini, chopped
• 1 cup spinach
• 1 tbsp olive oil
• Salt
• ½ cup shredded mozzarella (low fat if desired)
• 2 whole wheat tortilla

Directions:

1. Saute the zucchini and spinach with olive oil and garlic for 3-4 minutes.

2. Put them to one side of the pan and scramble 2 eggs on the other side.

3. On one half of a flour tortilla arrange a layer of the sauteed vegetables, then the eggs and cheese.

4. Fold and toast in a non stick pan with some olive oil on both sides until golden brown.

Ingredients:

• 1/2 tablespoon  olive oil
• 16 ounce carton egg whites
• 5.3 ounce container 2% cottage cheese, ~ 1/2 cup
• 1/2 teaspoon garlic powder
• 1/4 teaspoon seasoning salt, like adobo
• 1/4 cup chopped shallots or red onion
• 1/4 cup chopped scallions
•  1 medium orange or red bell pepper, chopped
• 1/2 cup chopped steamed broccoli or frozen
• 6 slices uncured turkey bacon, cut in half
• 1/4 cup sharp shredded cheddar cheese
• olive oil spray

Directions:

1.Preheat the oven to 350F. Spray a nonstick 12 cup muffin tin generously with oil so the eggs don't stick.

2. Sautée the shallots, scallions and bell pepper in oil over medium-low heat, cook until tender, 5-6 minutes.

3. Add the broccoli and cook 1 more minute.

4. Meanwhile, in a large bowl combine the egg whites, cottage cheese, garlic powder and seasoning salt.

5. Add the veggies and mix.

6. Using 12 cup muffin tin, line each cup with a half slice turkey bacon around the edges and pour in the egg mixture, about 1/3 cup each.

7. Top with the shredded cheese and bake in the center of the oven ~25 minutes, until set.

Ingredients:

• 1/2 cup rollled oats
• 1 tablespoon chia seeds
• 1/2 teaspoon maple syrup
• 2/3 cup unsweetened almond milk 
• 1/4 cup whole Milk Greek Yogurt (optional)
• 2 tablespoons unsweetened applesauce
• 1/4 teaspoon cinnamon
• Pinch of sea salt
• 1/2 banana, mashed
• 1 teaspoon cocoa powder
• 1/4 teaspoon cinnamon
• Pinch of nutmeg
• Banana slices
• Chopped walnuts
• Chocolate chips

Directions:

1. In a Mason jar or lidded jar, place the oats, chia seeds, maple syrup, salt, and Greek yogurt, if using. Add the almond milk and stir until the mixture is well combined and there are no clumps of chia seeds at the bottom of the jar. Cover and refrigerate overnight, or for up to 5 days.

2. Stir the mashed banana, cocoa powder, cinnamon, and nutmeg into the overnight oat base. Refrigerate overnight. In the morning, top with banana slices, chopped walnuts, chocolate chips, and drizzles of maple syrup, if desired. Enjoy!

Ingredients:

• 1 cup old-fashioned oats
• 2 tbsp brown sugar
• 1 tsp cinnamon
• 1 tsp chia seeds
• 1 tbsp ground flaxseed
• Pinch salt
• 1 tsp vanilla extract
• 2 tbsp yogurt of choice 
• 1 cup unsweetened oat milk or milk of choice

Optional protein icing:

• 1 tbsp yogurt
• 1/2 tsp maple syrup
• 1/2 tsp lemon juice
• 1 tsp unsweetened milk of choice

Directions:

1. In a medium size bowl mix together all the dry ingredients: oats, brown sugar, chia seed, flaxseed, cinnamon, and a pinch of salt.

2. Add in milk, yogurt, and vanilla extract. Mix with a spoon until combined.

3. Pour into two small mason jars. Cover and let it set overnight or at least 4 hours.

4. Once oats are set, give it a good stir and add more milk to adjust the thickness to your liking. In a small bowl mix together yogurt, lemon juice, maple syrup, and plant milk. Drizzle this over your final cinnamon roll overnight oats and enjoy!

Ingredients:

• 1 (5.3 oz) container vanilla greek yogurt
• 1 ¼ cup unsweetened vanilla almond milk
• 1 tablespoon chia seeds
• 1 cup rolled oats
• ¼ cup fresh blueberries
• 2 tablespoons peanut butter 
• 2 tablespoons low sugar/real fruit blueberry jam 

Directions:

1. Add yogurt and almond milk to a medium bowl and stir until well combined and creamy. Stir in chia seeds, oats, and blueberries. Cover bowl and place in the fridge for at least three hours or overnight.

2. Once ready to assemble, grab two 12 ounce mason jars. Fill each jar halfway full with oat mixture, then add a tablespoon of blueberry jam followed by a tablespoon of peanut butter to each jar. Top with remaining oats, then cover and place in the fridge for later or enjoy immediately.

3. Once ready to serve you can top with a few extra blueberries and enjoy! (Serves 2).

Ingredients:

• 1 cup + 2 tablespoons gluten free oat flour
• 1 cup packed super fine blanched almond flour
• 1/4 teaspoon salt
• 3/4 teaspoon baking soda
• 2 eggs, slightly beaten
• 1/3 cup pure maple syrup, (Coconut sugar, monk fruit, or applesauce can also be used)
• 1 teaspoon vanilla extract
• 1/2 cup unsweetened almond milk (or milk of choice)
• 1 tablespoon olive oil 
• 1 teaspoon apple cider vinegar (or fresh lemon juice)
• 1 cup fresh or frozen blueberries

Directions:

1. Preheat oven to 350 degrees F. Line 9 muffin cups with liners and spray the inside of the liners with nonstick cooking spray.

2. In a large bowl, whisk together 1 cup oat flour (reserving the 2 tablespoons for later), almond flour, salt and baking soda.

3. In a separate large bowl, mix together eggs, maple syrup, vanilla, almond milk, olive oil and apple cider vinegar until smooth and well combined. Add dry ingredients to wet ingredients and stir until just combined.

4. In a small bowl toss blueberries and oat flour together, then gently fold them into the batter. 

5. Divide batter evenly between 9 muffin cups, filling 3/4 of the way full. Bake for 18-25 minutes or until toothpick inserted come out clean or with just a few crumbs attached.

6. Transfer pan to a wire rack to cool for 10 minutes then remove muffins from pan and place on wire rack to cool completely. Enjoy! (Makes 9 medium muffins).

Ingredients:

• 1 scoop protein powder of your choice
• 1 egg or 20 g of egg whites
• 1 teaspoon baking powder
• Water to desired consistency I used 3 tbsp

Directions:

1. Preheat waffle iron

2. Add protein powder, egg and baking powder to a small bowl.

2. Add enough water to get to desired consistency.

3. Spray waffle maker with spray cooking oil on both sides

4. Pour batter into waffle iron and cook for recommended time per your manufacturer’s suggestion. (3 minutes for me)

5. Top with your favorite fruit and other toppings and enjoy!

Ingredients:

• 1 cup + 1 tablespoon rolled oats
•  2 1/4 teaspoons baking powder
• 1/4 cup protein powder
• 3 small eggs
• 1/3 cup Greek yogurt
• 1/4 teaspoon vanilla extract
• 1 tablespoon maple syrup
• 1 tablespoon coconut oil

Directions:

1. Blend the oats in a blender or food processor until it reaches a flour texture. Add in the rest of the ingredients and blend until smooth. (Optional: Save a step and use oat flour already prepared)

2. Add some oil to a non-stick skillet and place it over medium-high heat.

3. Drop ¼ cup portions of the batter onto the skillet. Cook the pancakes until the bubbles appear on the surface. Lift and flip the pancake and cook for another minute.

4. Repeat the process until all the pancakes are cooked. Top with your favorite toppings and enjoy!

Ingredients:

• 4 large eggs
• 2 bananas
• ¾ cup rolled oats
• 3 tablespoons chocolate protein powder
• 3 tablespoons cocoa powder
• 1 teaspoons cinnamon

Directions:

1. Add eggs, bananas, and oats to blender. Blend on low for 15-30 seconds until oats are ground and bananas are fully mashed.

2. Add protein powder, cocoa powder, and cinnamon and blend again on low for additional 30-45 seconds until smooth.

3. Preheat griddle or skillet to medium heat and spray with non-stick cooking spray.

4. Drop ⅓ cup of batter onto pre-heated griddle and cook until bubbles begin to form and edges are just setting, about 5 minutes. Flip and cook through, about 2 minutes. Yields 8 pancakes.

5. Serve and top with your desired toppings, enjoy!

Ingredients:

• ¾ cup all-purpose flour (or almond/oat flour)
• ¾ cup whole wheat flour
• 2 teaspoons ground cinnamon
• ½ teaspoon ground nutmeg
• ½ teaspoon ground allspice
• 2 teaspoons baking powder
• ½ teaspoon baking soda
• ½ teaspoon salt
• 1 cup canned pumpkin puree
• ½ cup almond milk, or any milk
• ½ cup cane sugar (or coconut sugar, applesauce, or date sugar can be used)
• ¼ cup vegetable oil, or other neutral oil
• 2 large eggs
• 1 teaspoon vanilla extract

Directions:

1. Preheat the oven to 350°F and grease an 8x4-inch loaf pan.

2. In a medium bowl, whisk together the all-purpose and whole wheat flours, the cinnamon, nutmeg, allspice, baking powder, baking soda, and salt.

3. In a large bowl, whisk together the pumpkin puree, almond milk, sugar, oil, eggs, and vanilla until smooth.

4. Add the dry ingredients to the wet ingredients and stir until just combined. Do not overmix. Spoon the batter into the prepared pan and bake for 45 to 50 minutes, or until the top springs back to the touch and a toothpick inserted comes out clean.

Ingredients:

• ¾ cup packed brown sugar
• ½ cup pumpkin puree
• ¼ cup melted coconut oil or melted butter
• 1 teaspoon vanilla extract
• 1¼ teaspoons pumpkin pie spice
• 1 teaspoon baking soda
• ½ teaspoon sea salt
• 1¼ cups all-purpose flour
• ¾ cup chocolate chips

Directions:

1. Preheat the oven to 350°F and line two large baking sheets with parchment paper.

2. In a large bowl, stir together the brown sugar, pumpkin puree, coconut oil, and vanilla. Evenly sprinkle the pumpkin pie spice, baking soda, and salt over the mixture and stir to combine.

3. Add the flour and stir to combine. Fold in the chocolate chips. Use a 2-tablespoon cookie scoop to scoop the dough onto the prepared baking sheets.

4. Bake for 10 to 12 minutes, or until the cookies are golden brown around the edges. Remove from the oven and let cool completely on the baking sheets.

Ingredients:

• 1 c. long-grain rice
• 1 1/2 tsp. canola oil
• 1 onion, chopped
• 3 large poblano peppers, seeded and chopped 
• 4 cloves garlic, grated
• 1 1/2 tsp. ground cumin
• 1 1/2 tsp. ground coriander
• 4 tsp. vegetable bouillon base (we used Better Than Bouillon)
• 2 15.5-ounce cans pinto beans, rinsed
• 1 avocado, diced

Directions:

1. Cook rice per package directions.

2. Meanwhile, heat oil in medium saucepan on medium. Add onion and all but 1/3 cup chopped peppers and cook, stirring occasionally, until tender, 6 to 8 minutes. 

3. Stir in garlic, cumin, and coriander. Add bouillon base and 11/2 cups water and simmer, stirring occasionally, until slightly thickened, 3 to 5 minutes. Stir in 1 cup beans. 

4. Place remaining beans in blender along with 11/2 cups water and puree until smooth. Stir into soup and simmer until heated through, about 3 minutes.

5. Divide soup among bowls. Add a spoonful of rice and reserved poblano.

Ingredients:

• ½ cup chopped walnuts
• 1 bunch spinach, rinsed and torn into bite-size pieces
• 2 tomatoes, chopped
• 1 avocado, peeled, pitted, and diced
• ½ cup dried cranberries
• ½ cup crumbled blue cheese
• ½ red onion, thinly sliced
• ⅓ cup walnut oil
• 2 tablespoons red raspberry jam
• 2 tablespoons red wine vinegar
• salt to taste
• freshly ground black pepper to taste

Directions:

1. Preheat the oven to 375 degrees F.

2. Arrange walnuts in a single layer on a baking sheet. Toast in the preheated oven until begin to brown, about 5 minutes.

3. Toss spinach, tomatoes, avocado, walnuts, cranberries, blue cheese, and red onion together in a large bowl.

4. Whisk walnut oil, jam, vinegar, salt, and pepper together in a small bowl. Pour over salad and toss to coat just before serving.

Ingredients:

• 1 (14-ounce) can full-fat coconut milk
• 2 tablespoons red curry paste
• 1 tablespoon fish sauce
• 1 tablespoon soy sauce or tamari
• 1 tablespoon light brown sugar
• 1 ½-2 pounds sugar pie pumpkin, pumpkin or butternut squash, cut into ¾-inch pieces ( 4 cups) or 2 (14-ounce) cans pumpkin puree
• 1 1/2 pounds boneless skinless chicken breast
• 1 teaspoon salt
• 1 red bell pepper, sliced
• 4 cups loosely packed baby spinach
• 1 tablespoon fresh lime juice

Directions:

1. In the slow cooker pot, combine the coconut milk, curry paste, fish sauce, soy sauce, and brown sugar. Nestle the pumpkin and chicken into the pot, submerging completely. Cover and cook until pumpkin is tender and chicken is cooked through, about 4 hours on high or 8 hours on low.

2. Using tongs or a slotted spoon, transfer the chicken to a cutting board. Use two forks to shred the chicken into bite-sized pieces.

3. Season the remaining liquid in the slow cooker with the salt. Using an immersion blender, or a blender, blend the pumpkin until completely smooth. (Skip this step if you used pumpkin puree.)

4. Return the chicken to the slow cooker and add the bell peppers. Cover and cook the curry until the bell peppers begin to soften, about 30 minutes on high.

5. Stir in the spinach and lime juice. Serve over cooked rice with lime, cilantro, and cashews to garnish.

Ingredients:

• 5 (6 - 7 oz) bone-in, skin on chicken thighs
• 4 Tbsp olive oil, divided
• 1 1/2 Tbsp red wine vinegar
• 3 cloves garlic, minced (1 Tbsp)
• 1 Tbsp each minced fresh thyme, sage and rosemary
• Salt& freshly ground black pepper
• 1 large sweet potato, chopped into 3/4-inch cubes
• 1 lb Brussels sprouts, sliced into halves
• 2 medium fuji apples, cored and sliced into half moons about 3/4-inch thick
• 2 shallot bulbs, peeled and sliced 1/4th inch thick
• 4 slices hickory smoked bacon, chopped into 1-inch pieces

Directions:

1. Preheat oven to 450 degrees. 

2. Pour 2 Tbsp olive oil, red wine vinegar, garlic and herbs into a gallon size resealable bag. 

3. Add chicken, season with salt & pepper then seal bag and massage mixture over chicken while working to evenly distribute herbs. Set aside, let rest while chopping veggies.

4. Place sweet potato, Brussels sprouts, apples and shallot on an 18 by 13-inch rimmed baking sheet. 

5. Drizzle with remaining 2 Tbsp olive oil then toss to evenly coat, season with salt and pepper to taste. Spread into an even layer.

6. Set chicken thighs over veggie/apple layer.

7. Separate any pieces of bacon that may be stuck together then sprinkle bacon over veggie apple mixture. 

8. Roast in preheated oven until chicken & veggies are golden brown, about 30 - 35 minutes (chicken should register 165 in center). Broil during last few minutes for a more golden brown crispy skin on chicken if desired.

Ingredients:

• 1 scoop vanilla protein powder
• 2/3 cup unsweetened almond milk or any milk
• 1/4 cup pumpkin purée
• 1/4 cup plain nonfat Greek yogurt
• 1 tsp maple extract
• 1 tbsp maple syrup
• 1/2 tsp cinnamon
• 1/2 tsp pumpkin pie spice
• 3-5 ice cubes
• 1 pinch kosher salt

Directions:

1. Combine all ingredients in a blender. Serve and enjoy!

Ingredients:

• 2 1/4 c. milk
• 1 c. pumpkin puree
• 1/3 c. maple syrup
• 3 Tbsp. instant espresso powder
• 2 Tbsp. light brown sugar
• 1 1/2 tsp. vanilla extract
• 1 tsp. pumpkin pie spice, plus more for sprinkling
• 2 c. old-fashioned rolled oats, divided
• 8 tsp. chia seeds, divided
• 3/4 c. vanilla greek yogurt, divided

Directions:

1. In a large measuring cup, combine the milk, pumpkin, maple syrup, espresso powder, brown sugar, vanilla, and pie spice. Divide the mixture among 4 (12-ounce) jars or airtight containers.

2. Stir ½ cup of the oats and 2 teaspoons of the chia seeds into each container, ensuring the oats are submerged in liquid. Cover and refrigerate for at least 4 hours or up to 3 days.

3. Dollop the yogurt over the oats. Dust with pie spice, if you like, and serve chilled.

Ingredients:

OATMEAL:

• ½ cup old fashioned rolled oats
• 1 cup water or milk
• ½ Tablespoon maple syrup or brown sugar 
• ¼-½ teaspoon ground cinnamon
• ½ teaspoon vanilla extract
• pinch of sea salt
• 2 Tablespoons chopped pecans, for topping

CINNAMON APPLES

• ½ cup diced apples
• 2 teaspoons maple syrup
•  ¼ teaspoon cinnamon

Directions:

1. In a small saucepan combine diced apples, maple syrup and cinnamon and saute for a few minutes until apples are soft and look similar to baked apples. Set aside.

2. Add oats, water, maple syrup, cinnamon, vanilla & salt to a saucepan over medium-high heat. Bring mixture to a low boil, reduce heat to a low simmer and continue to cook for about 5-7 minutes; stirring occasionally. 

3. Transfer to a bowl & top with cinnamon apples, pecans, a sprinkle of cinnamon and additional sweetener if needed. 

Ingredients:

• 1 Tbsp. olive oil
• 1 lb. ground spicy Italian sausage
• 1 onion, chopped
• 1 red bell pepper, chopped
• 3 garlic cloves, chopped
• 2 tsp. ground cumin
• 1 1/2 Tbsp. chili powder
• 1 tsp. kosher salt
• 3/4 tsp. ground black pepper
• 1/2 tsp. ground cinnamon 
• 2 (15-oz.) cans fire-roasted tomatoes, not drained
• 1 (15-oz.) can kidney beans, drained, rinsed
• 1 (15-oz.) can black beans, drained, rinsed
• 1 (15-oz.) can pumpkin puree
• 2 1/2 c. chicken broth  

Directions:

1. In a large Dutch oven, heat the oil over medium heat. Add the sausage and cook, stirring to break into pieces, until browned and cooked through, 8 to 10 minutes. Using a slotted spoon, transfer the sausage to a paper towel-lined plate to drain. 

2. Add the onion and bell pepper to the Dutch oven. Cook over medium heat, stirring, until softened, 10-12 minutes. Stir in the garlic, cumin, chili powder, salt, black pepper, and cinnamon. Cook, stirring, for 30 seconds.

3. Stir in the tomatoes, kidney beans, black beans, pumpkin puree, chicken broth, and sausage. Bring to a boil over medium-high heat. Reduce the heat to medium-low, cover, and cook, stirring occasionally, until the flavors meld, ~20 minutes.

4. Season with salt & pepper. Serve with pumpkin seeds, sour cream,  and avocado, enjoy!

Ingredients:

• 4–5 medium Gala apples, skin removed and sliced thin
• 1 tbsp ground cinnamon
• 1/2 tbsp pumpkin spice
• 2 tbsp lemon juice or apple cider vinegar
• 1 cup rolled oats 
• 1/3 cup oat flour (or whole wheat, or almond flour)
• 1 tbsp ground cinnamon
• 1 tbsp pumpkin pie spice or blend of cardamom, nutmeg, ginger, and allspice
• 1/3 cup coconut oil or  butter, melted
• 1/4 cup maple syrup, (Coconut, date or monk fruit sugar can also be used)

Directions:

1. Preheat the oven to 375F and grease a medium sized casserole dish or cast iron skillet with oil. Set aside. Make sure the apples are peeled and sliced thinly. Measure out all remaining ingredients.

2. In a large bowl, combine the apple slices, lemon juice, and 1 tbsp cinnamon with 1/2 tbsp pumpkin spice. Once coated evenly, pour into your prepared casserole dish, and set aside.

4. In a medium bowl, whisk together the oats, flour, and spices. Add in the maple syrup and melted coconut oil, and combine until all dry ingredients have been absorbed.

5. Top the apple slices with the  crumble topping until all of the apples have been covered.

6. Cover with tin foil and place into the oven to bake for 30 minutes, then remove the tin foil and bake the apple crisp for another 18-20 minutes. Remove from oven using an oven mix and let cool for 10 minutes. You can carefully place a piece of tinfoil back over to maintain moisture. 

7. Serve with your favorite ice cream and enjoy!

Ingredients:

• 1 cup old fashioned oats
• 1 tbsp butter, melted or coconut oil
• 1 tsp honey
• 1/4 tsp salt
• ¼ tsp Ground cinnamon
• ¼ tsp Pumpkin pie spice

For the yogurt:

• 3 cups plan, low fat greek yogurt (can also use regular)
• 2 cups pumpkin puree
• 3-6 tsp hoeny, or maple syrup, divided
• 1/2 tsp vanilla
• 1/2 tsp pumpkin pie spice
• 1/2 tsp ground cinnamon

Directions:

1. Preheat the oven to 350 degrees F.

2. In a large bowl, combine the oats, butter, honey, salt, cinnamon, and pumpkin pie spice. Stir to coat the oats.

3. Spread the oats over a baking sheet and place in the preheated oven. Bake for 30 to 40 minutes, stirring occasionally. When the oats are golden brown, remove them from the oven and allow them to cool.

4. When the oats are cool, prepare the yogurt and pumpkin. To make the yogurt layer, combine the plain yogurt with ½ to 1 tablespoon honey and ½ teaspoon vanilla. Use a hand mixer to blend the ingredients until smooth.

5. In a separate bowl, combine the pumpkin, ½ to 1 tablespoon of honey, pumpkin pie spice, and cinnamon. Whisk to mix.

6. Use 8-ounce cups to build the yogurt parfaits. Start by adding a layer of granola on the bottom of each cup. Top the granola with a layer of pumpkin, a layer of yogurt, another layer of pumpkin, and another layer of yogurt. Finish by sprinkling the remaining granola on top of each cup.

Ingredients:

• 1 lb cherry tomatoes, halved or quartered
• 3 ears of corn, cooked, shucked and cut off the cob
• 2 avocados, peeled, pitted and sliced
• 1/2 red onion (medium), thinly sliced
• 1/4 cup cilantro, chopped (1/2 small bunch)
• 2 Tbsp extra virgin olive oil
• 2 to 3 Tbsp lime juice, from 1 to 2 limes
• 2 garlic cloves, pressed or finely minced
• 1 tsp sea salt , or 3/4 tsp table salt
• 1/8 tsp black pepper

Directions:

1. In a large salad bowl, combine sliced tomatoes, corn kernels, sliced avocado, thinly sliced red onion, 1/4 cup chopped cilantro and press in 2 garlic cloves.

2. Drizzle the top with 2 Tbsp extra virgin olive oil, 2-3 Tbsp lime juice (adding it to taste). Add 1 tsp sea salt and 1/8 tsp black pepper, or season to taste. Toss the salad gently just until combined and serve.

 Ingredients:

• 1 can black beans drained and rinsed
• 1 cup shredded low fat cheddar cheese
•  1/2 cup whole wheat bread crumbs
•  1/3 cup chopped red bell pepper
• 1/4 cup cilantro
•  1 egg beaten
•  1 tbsp chili powder 
• 4 cloves garlic, minced

Directions: 

• Preheat the oven to 375.
•  In a large bowl, mash half of the black beans. Then add the rest of the ingredients to the bowl. Work the mixture with your hands. 
• Shape into patties, place on a baking sheet. Bake for 5 minutes on each side.
•  Top with your favorite veggies. 

Ingredients:

• 1 tsp olive oil
• 4 cloves garlic minced
• 2 tbsp vegetable bouillon base
• 12 oz whole wheat orecchiette pasta
•  2 tsp fresh thyme leaves
• 1 can small white beans, rinsed
• 3 cups baby spinach
• 1/2 cup grated parmesan
• 1/2 tsp black pepper

Directions:

• Heat oil and garlic in a skillet over medium heat for 2 minutes. Remove from heat, add 4 cups water and whisk in bouillon base. 
• Add orecchiette and thyme and bring to a boil. Reduce heat & simmer, stirring often until orecchiette is tender (10-12 mins). 
• Add the beans, spinach, parmesan and pepper. 
• Cook until beans are heated through (2 minutes).  

Ingredients:  

• 12 oz udon or rice noodles
• 2 tbsp reduced sodium soy sauce
• 1 tbsp brown sugar
• 1/2 tsp black pepper
• 2 tbsp cornstarch
• 14 oz firm tofu
• 3 tbsp canola oil
• 2 green onions thinly sliced
• 1” slice of ginger
• 1/2 red chile sliced
• 2 bunches baby bok choy, stems sliced
• 2 cloves garlic, chopped 

Directions:

• Cook udon noodles according to package directions. 
• In a bowl, combine soy sauce, sugar, pepper, 1 tsp corn starch, 1/4 cup water until smooth. Heat skillet over med-high heat.  Add 2 tbsp oil, then tofu and cook until golden brown. Transfer to a plate. 
• Add remaining oil to pan, cook scallions, ginger, garlic, and red chili for 1 minute.
• Add bok choy for 2 minutes. Add tofu back to pan and combine. Add soy sauce. 
• Stir and let simmer for 1-2 minutes. 
• Top with scallions and the remaining chile.

Ingredients: 

• 2 large portobello mushrooms
• 1 red bell pepper chopped
• 1/2 onion, finely chopped
• 4 tortillas
• 14 oz can refried beans
• Garnish with pickled onions, cilantro, or mango 

Directions:

• Grill the mushroom. For spicy mushrooms, brush the mushroom withh adobo seasoning. 
• Assemble tacos in the tortillas with sliced mushroom, red bell pepper, red fried beans. 
• Add pickled onions, cilantro, or mango to top. 

Ingredients:

• 4 medium sweet potatoes
• 1 can black beans
• 1/4 cup crumbled feta
• 1/4 cup roasted red pepper
• 3 tbsp olive oil
• 3 tbsp finely chopped parsley
• 1/4 tsp salt 

Directions:

• Preheat oven to 400. Line baking sheet with foil. 
• With a fork, poke sweet potatoes all over.
• Microwave on high for 10-12 minutes or until easily pierced with a knife.
• Combine black beans, feta, roasted peppers, olive oil, parsley, and salt.
• With a fork, scrape sweet potato flesh to fluff, add black bean mixture to each potato half.
• Bake on baking sheet for 10 minutes or until the beans are hot.

Ingredients:

• 5 large red bell peppers
• 1 tbsp olive oil
• 1/2 medium yellow onion diced
• 1 tsp salt
• 1 cup uncooked white rice
• 1 2/3 cup vegetable broth
• 1 (13.5 oz) can diced tomatoes 
• 3-4 green onions, chopped
• 2 tbsp taco seasoning
• 1 (13.5 oz) can black beans, drained and rinsed
• 1 cup frozen corn
• 1 cup shredded pepper jack cheese

Directions:

1. Preheat the oven to 400°F. Grease a 9 x 13-inch baking dish with olive oil.

2. Trim, deseed, and dice one of the bell peppers. Halve the remaining bell peppers lengthwise, keeping the stems intact as much as possible. Discard the seeds and ribs.

3. Heat the oil in a large skillet over medium heat. Once the oil is glistening, add onion and cook, stirring, until just softened, ~4 minutes. Stir in the rice and salt, cook for ~3 minutes more. Stir in the broth, tomatoes, green onions, taco seasoning, and bell pepper.Bring the rice mixture to a boil. Reduce the heat, cover, and simmer until the rice is tender, ~25 minutes. Stir in black beans and corn, until fully combined and warmed through.

4. Arrange the peppers in the prepared baking dish and fill them with the rice mixture, dividing evenly. Top with cheese. Bake, uncovered, until cheese is bubbling and golden brown, about 40 minutes.

Ingredients:

• 1 ½ tablespoons olive oil
• 1 large onion, diced
• 4 garlic cloves, minced
• 1 teaspoon dried oregano
• 1 teaspoon dried thyme 
• 1 ½ teaspoons salt
• Freshly ground black pepper to taste
• 1 (5.3-ounce) (150g) tube of tomato paste 
• 1/2 cup dry red wine (optional)
• 3 cups (720 mL) vegetable broth
• 1 cup (185g) red lentils, soaked
• ¼ cup (32g) walnuts crushed finely
• 1 (14.5-ounce/410g) can of crushed tomatoes
• 12-16 ounces (340-454g) long, wide pasta 
• 1 tablespoon balsamic vinegar 
• Italian parsley or fresh basil, chopped 

Directions:

1. Soak the 1 cup of lentils in water for 30- 60 minutes. 

2. Heat a 12-inch deep sauté pan on medium-high heat. Add the olive oil,  once it’s shimmering, add the onions and season with a pinch of salt. Stir occasionally and cook the onions until a light brown fond starts form on the surface of the pan,~ 5 minutes. Add a few spoons of water to deglaze the pan, and stir. Continue cooking the onions, adding more water every few minutes and stirring frequently, until the onions are softened and golden brown, 9-10 minutes.

3. Add the garlic, thyme, oregano, 1 1/2 tsps salt, and pepper to taste. Stir frequently and cook for 60-90 seconds.

4. Stir in the tomato paste and cook for 2-3 minutes to caramelize, stirring very frequently, until it’s darker red in color.

5. Optional: If using the red wine, pour the wine into the pan and deglaze, scraping up any browned bits. Cook for 1-2 minutes, until the smell of alcohol has burned off.

6. Pour in the broth to deglaze the pan, stirring any browned bits on the bottom of the pot, stirring the broth into the tomato paste to combine. Add the lentils and walnuts, stir to incorporate. Heat until the mixture comes to a boil, then reduce the heat to medium-low to maintain a rapid simmer for 20 minutes, stirring occasionally.

7. Add the crushed tomatoes and simmer for another 15-20 minutes, or until the lentils are tender but still al dente, stirring occasionally.

8. Bring a large pot of water to a boil and salt. Add pasta and cook until al dente. Reserve a ladle of pasta water (may not need it). Drain the pasta but do not rinse it.

9. Taste the bolognese for seasonings, adding more salt and pepper to taste. Finish with the balsamic vinegar,  stir to combine.

10. Add the hot cooked pasta to the bolognese and toss until well coated in the sauce, adding a bit of pasta water as needed to ensure the sauce coats the noodles. Garnish with chopped parsley or basil, if using.

Ingredients:

• 1 lb campanelle pasta, or pasta of choice, whole wheat if available
• 1/4 + 2 tbsp olive oil, divided
• 1/2 pound bonless (skinless salmon filet, cut into 1 1/2 inch cubes)
• 1 red onion (halved and sliced)
• 2 cloves garlic (peeled and chopped)
• One 16-ounce container cherry tomatoes (halved)
• 1/2 cup dry white wine (such as pinot grigio)
• 1 1/2 cups mixed pitted olive 
• 2 tsp oregano leaves 
• 3/4 cup Italian parsley leaves (chopped)
• 1 cup freshly grated Parmigiano-Reggiano

Directions:

1. Bring a large pot of water to boil. Salt it, then add the pasta to the water and cook as directed. Drain well, reserving 1/2 cup of pasta water.

2. Heat a large skillet over medium high heat. Add 2 tbsp of olive oil to the pan. Season salmon with 1/4 tsp salt and add to the pan. Cook, undisturbed for 2-3 minutes or unitl golden brown on the first side. Add the onion and garlic, cook, stirring often, for another minute. Add the tomatoes and season with the remaining 1/4 tsp salt. Cook tomatoes, stirring often for another 3 minutes. Reduce heat to medium, deglaze with white wine. Simmer for 2 minutes to reduce slightly. Add olives, oregano and parsley. Stir to combine. 

3. Add the pasta to the sauce and sprinkle with Parmigaino. Toss well to coat. Add 1/4 cup of pasta water and the remaining 1/4 cup of olive oil, toss to combine. Add more pasta water as needed. Serve and enjoy!

Ingredients:

• Cooking spray
• 1 lb. lean ground beef
• ½ medium onion, diced
• 1 small bell pepper, diced
• 2 small zucchini, diced
• 3 cloves garlic, peeled and minced
• 2 Tablespoons  taco seasoning 
• 1 (14-oz.) can fire-roasted diced tomatoes
• 1 (6-ounce) can tomato paste
• 2 ¾ cups beef broth
• ½ cup frozen corn
• 1 (15-oz.) can black beans, drained and rinsed
• 1 cup uncooked long-grain white rice
• 1 ½ cups shredded cheddar cheese or Monterey jack cheese, divided

Directions:

1. Preheat the oven to 375°F. Spray a 9×13-inch baking dish with cooking spray and set aside.

2. Place a large skillet over medium-high heat. Once hot, spray the pan with cooking spray then add the ground beef, onion, and bell pepper. Use a spatula to break up the meat and cook until the beef is just barely pink and onions and peppers have softened. ~ 8 minutes.

3. Add zucchini, garlic, and taco seasoning. Stir and cook an additional 3-4 minutes or until zucchini is just barely tender.

4. Remove from heat and drain excess fat from beef mixture if there is quite a bit. Transfer the meat and veggie mixture to the greased baking dish. 

5. Add the diced tomatoes, tomato paste, beef broth, drained beans, corn, rice, and ½ cup shredded cheese to the baking dish and stir to combine.

6. Cover the baking dish with foil and bake for 50-65 minutes or until the rice is tender. Remove the foil and sprinkle remaining cheese over the top and continue to bake for 5-10 minutes or until the cheese is bubbly.

7. Allow the hot dish to stand for 5 minutes before serving with toppings of choice.

Ingredients:

• 1 tablespoon extra virgin olive oil
• 1 small yellow onion, finely chopped
• 3 cloves garlic, minced
• 2 teaspoons smoked paprika
• 1 teaspoon cumin
• 1 teaspoon oregano
• 1/4 teaspoon cayenne pepper
• 1/2 teaspoon fine sea salt
• 1 cup uncooked quinoa, rinsed
• 1 (15-ounce) can diced tomatoes
• 1 (15-ounce) can chickpeas, drained and rinsed
• 2 cups vegetable broth
• 1 (15-ounce) can quartered artichoke hearts water, drained
• juice of 1 lemon
• fresh parsley for serving

Directions:

1. In a large skillet, warm olive oil over medium heat. Add the onion, garlic, smoked paprika, cumin, oregano, cayenne and salt. Cook for about 3 minutes, until onion is translucent.

2. Next add the rinsed quinoa, diced tomatoes (with their juices), drained chickpeas, and vegetable broth. Bring to a low boil, cover with a lid and cook for about 20-30 minutes, stirring intermittently. When it’s finished the quinoa will be soft and most of the liquid will have absorbed.

3. Stir in the artichoke hearts until heated through. Remove from heat and squeeze fresh lemon juice over top. Garnish with fresh parsley, serve and enjoy!

Ingredients:

• 1 medium onion, chopped
• 2 teaspoons olive oil
• 1 package (10 oz) frozen chopped spinach, thawed and squeezed dry
• 1 cup finely chopped fresh broccoli
• 1 cup picante sauce, divided
• 1/2 teaspoon garlic powder
• 1/2 teaspoon ground cumin
• 1 cup 1% cottage cheese
• 1 cup shredded reduced-fat cheddar cheese, divided
• 8 flour tortillas (8 inches), warmed

Directions:

1. Preheat oven to 350°. In a large nonstick skillet over medium heat, cook and stir onion in oil until tender. Add spinach, broccoli, 1/3 cup picante sauce, garlic powder and cumin; heat through.

2. Remove from heat; stir in cottage cheese and 1/2 cup cheddar cheese. Spoon about 1/3 cup spinach mixture down center of each tortilla. Roll up and place seam side down in a 13x9-in. baking dish coated with cooking spray. Spoon remaining picante sauce over top.

3. Cover and bake for 20-25 minutes or until heated through. Uncover; sprinkle with remaining cheese. Bake 5 minutes longer or until cheese is melted.

Ingredients:

• 1/3 cup all-purpose flour
• 3/4 teaspoon salt
• 1/2 teaspoon pepper
• 1/2 teaspoon ground cumin, divided
• 4 tilapia fillets (6 ounces each)
• 1 tablespoon olive oil
• 1/2 cup reduced-sodium chicken broth
• 2 tablespoons minced fresh cilantro
• 1 teaspoon grated lime zest
• 2 tablespoons lime juice

Directions:

1. In a shallow bowl, mix flour, salt, pepper and 1/4 teaspoon cumin. Dip fillets in flour mixture to coat both sides; shake off excess.

2. In a large nonstick skillet, heat oil over medium heat. Add fillets; cook, uncovered, 3-4 minutes on each side or until fish flakes easily with a fork. Remove and keep warm.

3. To the same pan, add broth, cilantro, lime zest, lime juice and remaining cumin; bring to a boil. Reduce heat; simmer, uncovered, 2-3 minutes or until slightly thickened. Serve with tilapia.

Ingredients:

• ½ cup white vinegar
• 2 tablespoons chili powder
• 2 tablespoons olive oil
• 2 ¾ teaspoons salt, divided
• 1 teaspoon garlic powder
• 2 pounds flank or skirt steak, trimmed and cut into 3 equal portions
• 1 pound tomatoes, chopped
• 2-4 fresh jalapeño peppers seeded and finely diced
• ½ cup chopped onion
• ½ cup chopped fresh cilantro
• 1  avocado, diced
• Juice of 1 lime
• 16 5- to 6-inch corn or whole-wheat flour tortillas, warmed
• 1/3 cup crumbled Cotija cheese or other shredded cheese

Directions:

1. Whisk vinegar, chili powder, oil, 2 teaspoons salt and garlic powder in a 9-by-13-inch baking dish. Add steak and turn to coat. Cover and marinate in the refrigerator for at least 1 hour and up to 24 hours.

2. Make salsa about 20 minutes (and up to 2 hours) before cooking the meat: Gently combine tomatoes, jalapeños to taste, onion, cilantro, avocado, lime juice and the remaining 3/4 teaspoon salt in a medium bowl.

3. Position rack in upper third of oven; preheat broiler.

4. Place the steak on a rimmed baking sheet (discard the marinade). Broil for 3 to 4 minutes per side for medium. Transfer to a clean cutting board and let rest for 5 minutes. Thinly slice against the grain. Serve the steak wrapped in warm tortillas and topped with salsa, chopped veggies and cheese.

Ingredients:

• 12 oz jumbo pasta shells
• 2 cups fresh spinach (or 1 cup thawed, drained frozen spinach)
• 1 cup ricotta cheese
• 1 ½ cups shredded mozzarella (divided)
• ½ cup Parmesan cheese
• 1 egg
• 2 garlic cloves, minced
• ½ tsp each salt & black pepper
• 3 cups marinara sauce

Instructions:

1. Cook Pasta: Boil shells until al dente, drain, rinse, and set aside.
2. Make Filling: Sauté spinach (if fresh), chop, and mix with ricotta, 1 cup mozzarella, Parmesan, egg, garlic, salt, and pepper.
3. Assemble: Spread 1 ½ cups marinara in a baking dish. Stuff shells with filling, place in the dish, top with remaining marinara and mozzarella.
4. Bake: Cover with foil and bake at 375°F for 25 mins. Uncover and bake 10-15 mins more.
5. Serve: Garnish with basil or parsley if desired.

Ingredients:

• 6 medium carrots
• 1 jalapeño
• 4 medium garlic cloves
• 6 sprigs fresh thyme
• 1 teaspoon black peppercorns
• 2 cups water
• 1 tablespoon fine sea salt

Directions:

1. Slice the carrots into ¼-inch thick sticks, and then arrange them length-wise into a quart-sized jar. Next, slice the jalapeño in half lengthwise and arrange it with the carrots. Drop in the garlic cloves, thyme, and black peppercorns.

2. Whisk salt into water, and then pour over the vegetables.

3. Place a glass weight over the vegetables so that they remain submerged under brine, and then seal the jar tightly. Allow the carrots to ferment about 2 weeks, then transfer to the refrigerator where they'll store for up to 6 months.

Ingredients

• 2 lbs organic cabbage shredded
• 1 tbsp kosher salt

Directions

1. Clean the cabbage by removing any large outer leaves with thick ribs and setting them aside. Use a kraut cutter, mandolin, or sharp knife to slice the cabbage into thin pieces, up to ¼-inch thick or smaller.
2. In a large bowl, combine the shredded cabbage and kosher salt. Toss them together and gently massage the salt into the cabbage. Let it rest until juice starts to collect at the bottom of the bowl, about 4-6 minutes.
3. Pack the cabbage into a quart jar, pressing it down slightly so it’s covered with its own liquid. Pour any remaining liquid from the bowl over the cabbage in the jar. The cabbage needs to stay submerged in the liquid during fermentation. Cut a piece of the reserved outer leaf to fit into the jar and press it onto the shredded cabbage to act as a weight, keeping everything below the liquid.
4. Seal the jar with a lid and place it out of direct sunlight. Once a day, remove the lid to release any built-up gas. Start tasting the sauerkraut after 2-3 days. Let it sit for up to 9 days until it reaches your desired level of sourness. When it’s done, remove the top piece of cabbage and store the sauerkraut in the refrigerator to stop the fermentation process.

Ingredients

• ½ tsp kefir grains (see tip, below)
• 1 pint milk (organic whole milk for best results)
• 1 slice lemon or 1 drop lemon oil (optional)

You will also need

• 500ml clip-top jar with gasket for fermenting (or jar, cover and rubber band)
• a sieve, jug/bowl, storage bottle or a straining funnel and wide-necked bottle

Directions

1. Place ½ teaspoon of kefir grains into a jar. Pour in the milk, leaving about 2 cm of space at the top if you're using a clip-top jar, or at least 5 cm if you're covering the jar with cloth.
2. Let the mixture sit at room temperature for 18-24 hours to ferment. You'll know it's ready when the milk has thickened. It's normal if it has set and separated, with pockets of whey forming.
3. If you can't strain it right away, put the jar in the fridge to stop the fermentation process from continuing, as the flavor can become quite strong. You can strain it anytime within the next 48 hours.
4. Strain the kefir using a sieve or straining funnel into a jug or bottle. The grains are sturdy and can handle gentle stirring.
5. You can drink the kefir immediately, flavor it and refrigerate it (adding a slice of lemon peel or a drop of lemon oil for a fresh taste), or let it sit at room temperature for a few hours to develop a stronger flavor. Storing it in the fridge will slow down the fermentation, keeping it usable for 7-10 days.
6. To make more kefir, rinse out the jar, return the grains (no need to wash them), and start the process again from the beginning.

Ingredients

• 5 Tbsp. sea salt or pickling salt* (quality sea salt like this is great)
• 2 quarts room temperature water
• 4-6 cloves garlic, peeled
• 2 Tablespoons dill seed (certified organic dill seed)
• 1 teaspoon of loose leaf green tea or any loose leaf tea (this increases the tannins, which help keep the cukes crunchy) -this is a nice organic jasmine green tea
• 1 tablespoon of black peppercorns and red pepper flakes (optional)
• Enough pickling cucumbers to fill a ½-gallon glass jar (make sure they are pickling cucumbers, like Kirby's. Regular salad cucumbers do not pickle well and will become mushy)

Directions

Preparing the Cucumbers

1. All cucumbers have two ends: the stem end and the blossom end. To keep your cucumbers crunchy, it's important to remove the blossom end, which contains enzymes that can cause softening. Not sure which end is which? The stem end is usually greenish and rough, often with the stem still attached.
2. The blossom end is yellowish or whitish and smooth.
3. Cut off at least 1/16th of an inch from the blossom end of each cucumber.

Preparing the Brine

1. Add salt to room temperature water.
2. Stir until the salt is completely dissolved, and the water becomes clear again.
3. Place the spices at the bottom of a sterilized jar and pack in the cucumbers tightly, filling the jar up to its "shoulders."
4. Pour the brine into the jar until the cucumbers are completely covered, leaving about an inch of headspace.
5. To keep the cucumbers submerged, use a trick from Alton Brown: fill a sandwich-size zip baggie with about an inch of water, press out as much air as possible, and zip it shut. Press the baggie into the jar until the cucumbers are fully submerged. Some brine may spill out, which is fine. Wipe the rim and put on the lid. Place the jar on a saucer in a cool, dry place.

Fermentation

1. Fermentation takes up to four weeks, depending on the temperature in your home. After a few days, you'll see bubbles forming in the jar, indicating the fermentation process has started. The warmer the temperature, the faster the fermentation.
2. Check the jar daily as the gas produced during fermentation will cause the lid to bulge and some brine to leak out. "Burp" the jar by removing the lid to release excess gas, then replace the lid and check again the next day.
3. The pickles are ready when the bubbling stops and the cucumbers have turned an olive green color inside and out. Refrigerate the pickles at this point to slow the fermentation process. Enjoy your pickles on sandwiches, burgers, or straight from the jar! Fermented pickles are a great way to add probiotics to your diet.

Note

About Salt: You can use any type of pure sodium chloride for this recipe. Pickling salt is 100% sodium chloride. Some sea salts have anti-caking agents added, so check the label. These agents won’t affect the taste but will make the brine cloudy.

Ingredients:

• 1 pint golden cherry tomatoes
• 5 green onions
• 1/4 cup cilantro
• Juice of 2 limes
• 1 small green pepper (or several small padrone peppers), cut into small chunks
• Small amount of other pepper for additional heat if desired (jalapeno or other)
• 2 cloves garlic
• 1/2 Tablespoon salt

Directions:

1. Rinse and gently clean the ingredients. 

2. Cut the cherry tomatoes in half; cut the green onions into small discs; remove cilantro stems and cut leaves if desired; juice the limes; cut green pepper or padrone peppers into small chunks; dice the garlic cloves

3. Combine all ingredients and place them into a mason jar – I used a 1 1/2 pint size jar but it will look like this if you try to fit it into a 1 pint size jar.

4. Attach an airlock to the top. 

5. Wait 3-5 days and enjoy. You’ll notice a nice tang to the salsa when it’s ready.

Ingredients:

• 2 cups water
• 1 1/2 tablespoons sea salt
• 1 1/2 pounds fresh radishes, washed, trimmed, and cut into 1/2 to 1/4-inch thick slices

Directions:

1. Wash one wide mouth quart jar and one quarter pint jar well.

2. Bring water and salt to a boil in a small saucepan over high heat. Remove from heat, stir until salt dissolves, and let cool to room temperature.

3. Pack radish slices in the clean quart jar and cover with cooled brine, leaving about an inch of headspace.

4. Fit the quarter pint jar into the mouth of the quart jar. Pour the remaining brine into the quarter pint jar. Press the quarter pint jar down, until the brine reaches the rim of the quart jar, so that the radishes are completely submerged.

5. Let radishes sit on the counter for 5-7 days, until the brine goes slightly cloudy and the radishes taste quite tart. When they’ve reached the level of tang you like, remove the quarter pint jar, place a lid on the quart jar and refrigerate.

Ingredients:

For the cucumbers:

• 8 small cucumbers (persian, kirby, or cocktail cucumbers)
• 4 tbsp fine seat salt
• 8 cups hot water

For the Filling:

• 1 medium carrot (Sliced into matchsticks)
• 8 medium green onions (sliced into matchsticks)
• 6 cloves garlic (minced)
• 1 tsp freshly grated ginger
• 1/4 cup gochugaru (kimchi pepper flakes)
• 2 tbsp fish sauce
• 1 tbsp cane sugar
• 1/4 cup water
• 1 tsp sea salt

Directions:

1. Slice the 1/4 inch of the tip off each cucumber, then slice them lengthwise, allowing 1/2 inch at the bottom of the cucumber. Rotate the cucumber and make a cut perpendicular to the first as though you would quarter the cucumber lengthwise, allowing the cucumber to remain intact at the bottom tip. Place the cucumbers into a bowl.

2. Stir the salt into the hot water,  then pour it over the cucumbers. Weigh the cucumbers down with a plate so they remain submerged in the brine. Allow them to soak for 2 hours, then drain the water, pat cucumbers dry. 

For filling the cucumbers:

1. Sit the carrot, green onions, garlic, ginger, gochugaru, fish sauce, sugar, water, and salt together in a bowl.

2. Stuff the cucmber with the filling, then coat the outside of the cucumber with any additional fillin/seasoning. Combine the cucumbers into a jar, then cover with plastic wrap to prevent excess exposure to the air. 

For fermentation:

1. Allow the cucumbers to ferment for up to 1 day at room temperature. 

2. Transfer the cucumbers to the fridge, allow them to age for up to 3 days. Enjoy!

• 500 g onions (red, yellow, etc.)
• 1 TBSP of salt
• 1 tsp. of spices of your choice such as cumin, coriander, black pepper, fenugreek, etc.
• Water if necessary

1. Peel and cut the onions into chunks. Use facial tissues, ski goggles, an open window, or any of your grandmother's tricks to limit tears.
2. Put the onions in a bowl and add salt and spices.
3. Mix onions and salt thoroughly.
4. Let it stand for 15 minutes.
5. Mix and transfer the onions to the glass jar. Squeeze well as you proceed to remove the air bubbles (a fermentation pestle works very well for this!)
6. Add a glass weight to keep the onions submerged.

Ferment for 10 to 14 days.

NOTES

Ingredients: 

• 1 cup quinoa
• 1 3/4 cups water
• Salt
• 1 medium avocado
• 2 medium scallions
• 2 tablespoons olive oil, divided
• 4 packed cups baby spinach 
• 4 large eggs
• 1 cup fermented red cabbage or beet kraut
• 1 cup plain Greek yogurt
• 4 teaspoons hemp seeds

Directions:

1. Rinse 1 cup quinoa, then place in a medium saucepan. Add 1 3/4 cups water and a generous pinch of salt, and bring to a boil. Reduce the heat to a simmer and cook uncovered until the quinoa is tender, 10-12 minutes. Remove from the heat, cover, and let steam for 5 minutes. Meanwhile, thinly slice 1 avocado and 2 medium scallions.

2. Heat 1 1/2 teaspoons of the olive oil in a large nonstick skillet over medium heat until shimmering. Add 4 packed cups baby spinach, and cook, tossing frequently, until wilted, 1 to 2 minutes. Divide the spinach between 4 bowls and wipe the pan clean.

3. Heat the remaining 1 1/2 tablespoons olive oil in the skillet over medium heat until shimmering. Add 4 large eggs and season each with a pinch of salt. Cook until the edges are crisp and the whites are set, about 2 minutes.

4. Divide the quinoa between the bowls and top with each with a fried egg. Divide 1 cup purple kraut, the avocado slices and scallions, 1 cup Greek yogurt, and 4 teaspoons hemp seeds among the bowls.

Ingredients:

• 3 cups water
• 2 cups dried red lentils
• 1 15 oz can of coconut milk, full-fat or light
• 1 tablespoon curry powder
• 2 teaspoons turmeric
• 1 teaspoon cumin
• 1 teaspoon ginger
• 1/2 teaspoon salt & pepper

Directions:

1. Bring water to a boil, then add lentils and coconut milk. Return mixture to a boil then reduce to simmer. Cook for 10 minutes, until the lentils have softened, then stir in spices and cook another 5 minutes.

2. Serve with quinoa, rice or pita bread, enjoy!

Ingredients: 

• 2 tablespoons extra-virgin olive oil
• 1 cup grated carrots, (3 medium carrots)
• 1 cup minced celery, (from 3 ribs)
• 1 cup finely minced yellow onion (1 medium onion)
• 6 garlic cloves, minced
• 1 cup walnuts, finely chopped
• 1 cup dried brown or green lentils, rinsed
• 1 quart vegetable stock or broth
• 1 (24-ounce) jar marinara sauce
• 1 cup red wine
• 2 teaspoons garlic powder
• 2 teaspoons Italian seasoning
• 2 tsp ground black pepper
• 1 teaspoon sea salt
• 1 pound cooked pappardelle or tagliatelle
• Freshly grated Parmesan cheese, for serving (optional)

Directions: 

1. Heat olive oil in a large saucepan over medium heat. Once the oil is glistening, add the carrots, celery, and onion and cook, stirring, until softened, about 6 minutes. Add the garlic, cook until fragrant, ~1 minute more.

2. Stir in the walnuts, lentils, stock, marinara, wine, garlic powder, Italian seasoning, pepper, & salt, then bring the mixture to a boil over high heat. Reduce the heat to medium-low and cook, stirring occasionally, until the sauce is thickened and the lentils are tender, ~35 minutes.

3. Transfer 2 cups of the sauce to the base of a blender, let cool briefly. Blend until nearly smooth. Return the sauce to the pan, stir to combine. Taste & season with salt as needed.

4. Cook the pasta according to directions on the package, drain. Divide the cooked pasta between bowls and top with the bolognese. Top with parmesan, if using, and serve.

Ingredients:

• 8 ounces tempeh, cut into 3/4-inch cubes
• 1 tablespoon soy sauce
• 1/2 teaspoon salt
• 2 tablespoons olive oil
• salt and fresh ground  pepper

Sesame stir-fry sauce:

• 2 tbsp  low sodium soy sauce
• 2 tablespoons mirin or water
• 1 tablespoon maple syrup
• 1 tablespoon rice wine vinegar
• 1 teaspoon sesame oil
• 1 tbsp garlic, finely minced
• 1 tsp ginger, finely minced, 
• 2–4 teaspoons sriracha
• 1– 2 tbsp sesame seeds
• salt and pepper to taste

Bowl ingredients:

• 1 1/2 cup cooked brown rice
• 3-4 cups veggies, broccoli, cauilfower, grated carrot, cabbage, etc..
• Scallions to garnish 

Directions:

1. Cook rice if cooking. Cut tempeh into ¾ inch cubes, place in a medium pot, and cover with water (just enough to reach the top of the tempeh). Add soy sauce & salt.  Bring to a boil, cover.  Simmer on medium-low heat for 10 minutes.

2. Whisk together the Sesame Stir-Fry Sauce ingredients in a small bowl and set by the stove.

3. Steam the veggies as needed. 

4. In a large skillet, heat the olive oil  over medium heat. Season the oil with salt & pepper. Add the tempeh to the seasoned oil and brown each side until deeply golden. Take your time! Pour in the sauce, reducing by half, spooning the sauce over the tempeh. Turn heat off and taste and adjust heat level to your taste. 

5. Divide rice among bowls and top with veggies. Divide tempeh. Sprinkle with scallions.

Ingredients: 

• Nonstick cooking spray
• 4 cups marinara sauce
• 8 to 9 lasagna noodles (preferably whole wheat)
• 2 1/4 cups part-skim ricotta cheese
• 3/4 cup green peas, thawed if frozen
• 3 cups baby spinach leaves
• 3 cups sliced zucchini (from about 3 to 4 small zucchini)
• 3/4 cup shredded mozzarella cheese
• Chopped fresh parsley, for garnish

Directions:

1. Lightly spray the inside of a slow cooker crock with nonstick cooking spray. Spread 1/2 cup marinara sauce on the bottom of the slow cooker, then add a layer of noodles (you may have to cut or break noodles to fit in a single layer). 

2. Cover the noodles with 3/4 cup ricotta cheese, 1/4 cup green peas, 1 cup baby spinach leaves, 1 cup sliced zucchini and 3/4 cup marinara sauce. Repeat with 2 additional layers of noodles, ricotta, vegetables and sauce; you will have three layers in all. End with a final layer of noodles, the remaining marinara sauce and the mozzarella cheese. 

3. Cover with lid and cook on high for 3 hours or 5 to 6 hours on low. Turn the slow cooker off,  let the lasagna sit for at least 30 minutes before serving (this allows it to firm up). 

4. Garnish with parsley & serve.

Ingredients: 

Vegetable stir fry:

• 1 large carrot, sliced
• 2 cups medium broccoli florets
• 8 oz can baby corn spears, drained
• 8 oz mushrooms (white or brown), sliced or quartered
• 1 whole pepper (red, yellow or orange), seeded and sliced
• 2 Tbsp cooking oil , (extra light olive oil or canola)
• 2 Tbsp unsalted butter
• 3 garlic cloves, peeled and minced
• 2 tsp ginger, minced

Stir fry sauce:

• 1/4 cup vegetable broth
• ½ tsp cornstarch
• 3 Tbsp low sodium soy sauce, (use Tamari for gluten free)
• 2 Tbsp honey
• ¼ tsp hot sauce, optional (Frank's or Sriracha work great)

Directions:

1. In a large non-stick skillet or wok, over medium heat, heat the oil. Add the vegetables & stir fry ~3 minutes or until vegetables are crisp-tender. Add the butter, garlic, ginger and cook until fragrant.

2. In a small bowl, combine all the ingredients for the stir fry sauce. Pour the sauce over the vegetables and stir.

3. Turn heat down to medium/low and cook 3-4 minutes, until sauce thickens and vegetables are desired tenderness.

Ingredients:

For Scallion Cream cheese:

• 2 oz. cream cheese
• 1 green onion, sliced
• 1/2 tsp lemon juice
• 1/8 tsp garlic powder
• 1/8 tsp dried dill
• 1 pinch salt

For Sandwich:

• 2 slices whole wheat bread
• 6 slices cucumber
• 2 slices tomato
• 1 handful spinach
• 1 carrot, shredded
• 1/2 red bell pepper
• 1 handful alfalfa sprouts
• 1 pinch salt
• 1 pinch pepper

Directions:

1. Whip the ingredients for the scallion cream cheese together in a small bowl with a fork or spoon.

2. Lightly toast the bread. Spread the cream cheese over one side of each pieces of bread.

3. Pile the vegetables onto the bread, then close. Slice in half and enjoy. 

Ingredients:

• 2 cups shelled frozen edamame defrosted
• 24 dumpling wrappers
• 1 tablespoon soy sauce or tamari
• 2 cloves minced garlic
• 1 teaspoon rice vinegar
• 1 teaspoon minced ginger
• 2 teaspoon miso paste white or red
• ½ cup matchstick carrots
• 1 tablespoon sesame oil plus more for cooking in pan

Directions:

1. Combine edamame with rice vinegar, garlic, ginger, soy sauce, carrots and sesame oil to a food processor. Blend until pureed.

2. Get a small bowl of cold water and set aside. Lay out your dumpling wrapper. Add a small amount of edamame mixture to the center of the wrapper (~2 tsp).

3. Wet your fingertips and wet one half end up the dumpling wrapper. (It shouldn't be sopping wet but slightly damp).

4. Fold the bottom over the mixture and seal edges with fingertips.Then pinch the wonton wrapper together using your the tip of your index finger and thumb along the seal of the dumpling.

5. Repeat this process with all dumplings until you use all filling

6. Warm 1 tablespoon of sesame oil for a few minutes in a large pan over Medium heat. Spread the oil evenly over the pan with a spatula.

7. Once oil is warm add enough dumplings in a single layer but don't overcrowd.

8.Cook on one side for 2 minutes, then flip and cook for another 2 minutes until the dumplings are slightly browned. Add 1/4 cup of water, turn heat DOWN slightly, and cover pan to steam for 3 minutes or until most of the water is evaporated.

Ingredients:

• 8 ounces tempeh
• 1 tablespoon low sodium soy sauce
• 1 teaspoon smoked paprika
• 1/2 teaspoon salt
• 1 tablespoon olive oil
• 4 slices sourdough rye bread
• 1–2 tablespoons Reuben sauce
• 2 slices Swiss cheese, smoked mozzarella cheese
• 1/2–3/4 cup sauerkraut

Reuben Sauce:

• 1/4 cup mayo 
• 1 tablespoon ketchup 
• 1/2 teaspoon paprika
• 1 teaspoon lemon juice or vinegar
• Pinch salt and pepper
• Optional: finely minced garlic clove 
• Splash Worcestershire sauce

Directions:

1.  Slice the tempeh into half, cut widthwise  so you have 4 thin pieces. Place in a saucepan covered with water; add soy sauce, salt, and smoked paprika.  Simmer covered for 10 minutes. Drain and pat dry. 

2. Make the Reuben sauce by whisking everything together in a small bowl. 

3. Wipe out the pan with the tempeh, heat olive oil over medium high heat and sear each side of the tempeh, until golden and crispy.  Lower heat, place the cheese over the top, cover until melty. Set aside. 

4. Toast the bread.

5. Lather all the bread slices with Reuben sauce. Layer tempeh, sauerkraut and the top layer of bread.  Enjoy!

Ingredients:

• 500 g / 1 lb fresh egg noodles 3/4 cup green onions , finely sliced (scallions)
• 1 tbsp sesame seeds, plus more for garnish
• 2 - 3 tbsp crushed peanuts, optional, plus more for garnish

SAUCE:

• 1 ½ tbsp dark soy sauce 
• 1 tbsp normal soy sauce 
• 1 ½ tbsp rice vinegar
• 2 tbsp sesame oil
• 2 tsp fresh grated ginger
• 1 garlic clove minced
• 2 tsp white sugar
• 2 tbsp peanut butter
• 1 tbsp Chinese sesame paste or tahini 
• 2 tsp garlic chilli paste

Directions:

1. Cook noodles per packet directions. Drain then briefly rinse under tap to stop them sticking together.

2. Place Sauce ingredients in a bowl. Mix until smooth – microwave briefly if required to assist.

3. Place the noodles in a large bowl, add shallots, dressing, sesame seeds and peanuts if using. Toss well. Garnish with more sesame seeds. Serve warm or at room temperature.

Ingredients:

• 3 tablespoons olive oil
• 1 large onion, chopped
• 2 garlic cloves, minced
• 1 tablespoon tomato paste
• 1 teaspoon ground cumin
• 1/4 teaspoon salt, plus more to taste
• ¼ teaspoon black pepper
• Pinch of chili powder or ground cayenne, plus more to taste
• 1 quart low sodium chicken or vegetable broth
• 1 cup red lentils
• 1 large carrot, peeled and diced
• Juice of ½ lemon, more to taste
• 3 tablespoons chopped fresh cilantro

Directions:

1. In a large pot, heat 3 tablespoons oil over high until hot and shimmering. Add onion and garlic, and sauté until golden, ~4 minutes

2. Stir in tomato paste, cumin, salt, black pepper and chili powder, and sauté for 2 minutes longer.

3. Add broth, 2 cups water, lentils and carrot. Bring to a simmer, then partly cover pot and turn heat to medium-low. Simmer until lentils are soft, ~30 minutes. Taste and add salt if desired.

4. Using an immersion or regular blender or a food processor, purée half the soup, then add it back to pot. The soup should be somewhat chunky.

5. Reheat soup if necessary, then stir in lemon juice and cilantro. Serve soup drizzled with olive oil and dusted lightly with chili powder, if desired.

Ingredients:

• 1 tablespoon olive oil
• 1 cup chopped yellow onion
•  1 pound ground turkey
• 4 cloves garlic, minced
•  1 tablespoon brown sugar
• 2 tablespoons chili powder, (1 tablespoon for less spice)
• 1 tablespoon ground cumin
• 1 teaspoon dried oregano
•  ½ teaspoon salt
•  ¼ teaspoon black pepper
•  3 tablespoons tomato paste
• 2 cups low sodium chicken broth
• 28 ounce can fire roasted crushed tomatoes, or fire roasted diced tomatoes
• 15 ounce can kidney beans, rinsed and drained
• 15 ounce can black beans, rinsed and drained
•  15 ounce can pinto beans, rinsed and drained
•  For topping: shredded cheese, cilantro, chopped onions. 

Directions:

Heat olive oil in a Dutch oven or large pot over medium-high heat. Add the onion and cook 2 minutes, until onion starts to soften. Add the ground turkey and cook, stirring to crumble the meat, until turkey is browned, about 5 minutes. Add the garlic and cook, stirring, for 30 seconds.

Add the brown sugar, chili powder, cumin, oregano, salt, pepper and tomato paste. Stir to combine. Add the broth and stir, scraping up any bits from the bottom of the pot.

Stir in the crushed tomatoes and beans.

Bring to a boil, then reduce heat to low and simmer for 1-2 hours, stirring occasionally. Cover the chili during the first part of the cook time, and then uncover during the last 30 minutes to thicken.

Serve with toppings, as desired.

Ingredients: 

• 2 tbsp olive oil
• 1 onion chopped
• 2 garlic cloves minced
• 1 carrot
• 2 celery ribs
• 2 cups dried lentils
• 400g crushed tomato
• 1.5 quarts vegetable stock
• 1/2 tsp cumin
• 1/2 tsp coriander
• 1 1/2 tsp paprika
• 2 dried bay leaves
• 1/4 tsp salt and pepper  

Directions: 

• Heat oil in pan over medium heat.
•  Add garlic & onion, stir for 2 minutes. Add celery and carrot. 
• Cool for 7-10 minutes or until softened.
• Add all remaining ingredients except the lemon and salt, stir. 
• Increase heat and bring to a simmer. Place lid on and turn the heat down to medium-low. 
• Simmer for 35-40 minutes or until lentils are soft. Season with salt, pepper and lemon.   

 Ingredients: 

• Butternut squash, peeled  
• 4 cups vegetable broth
• 1 onion, diced
• 2 garlic cloves, minced
• 1/2 tbsp olive oil
• 1 tsp salt  

Directions: 

• Heat the oil in a large pot over medium heat. 
• Add onion and garlic, cook until softened.
• Add diced up butternut squash and vegetable broth. Bring to a boil, cover and simmer for 15-20 minutes until the squash is softened. 
• Pour everything into a blender, and add salt. Blend until smooth. Serve in bowls with thyme if desired. Enjoy!

Ingredients: 

 1/2 lb bacon, chopped, 1 cup diced onion, 3 garlic cloves, minced, salt & pepper, 3 cups chicken broth, 3 cups diced Yukon gold potatoes (bite-sized), 2 cups sliced carrots, 2 cups low fat milk, 2 cups frozen corn, 3 cups shredded low fat cheddar cheese, 2 tbsp whole wheat flour (sub: all purpose flour). Optional toppings: minced chives, chopped parsley.

Directions: 

1. In a large stock pot, cook bacon over medium-high heat, until just crispy, ~4-5 minutes. Remove bacon and put on a plate that’s covered with paper towels to absorb grease.  

2. Add onions to the same pot, cook until softened, ~3-4 minutes. Season lightly with salt and pepper while they cook. Stir in the garlic and saute for 30-60 seconds more. 

3. Stir in the chicken broth, cooked bacon, potatoes, carrots, 1 tsp salt, and 1/2 tsp pepper. Cover with a lid and simmer until vegetables are tender, about 15-20 minutes. Stir occasionally.

4. Stir in the milk and corn, heat until simmering. Meanwhile, toss shredded cheese with flour in a bowl.

5. Remove the pot from the heat. Slowly stir in the cheese to the soup, stirring constantly in a figure eight pattern until cheese is melted.

If your soup is too thick, you can add more milk or stock to thin it out and then warm through. Be sure to adjust seasoning accordingly. 

7. Serve warm.Top with minced chives or parsley.

Ingredients:

• 2 tablespoons extra-virgin olive oil
• 1 cup chopped onion
• 2 large cloves garlic, minced
• 2 teaspoons finely chopped chipotles in adobo or 1 teaspoon ground chipotle
• 1 ½ teaspoons ground cumin
• ¼ teaspoon allspice
• 8 cups low-sodium chicken broth
• 2 pounds bone-in chicken breasts, skin removed
• 3 cups corn kernels (thawed)
• 2 cups chopped zucchini (~1 medium)
• 2 cups halved cherry tomatoes (~1 pint)
• 1 teaspoon salt
• ½ teaspoon ground pepper
• 3 cups cooked brown rice
• 2-3 tablespoons lime juice

Directions:

1. Heat oil in a large pot over medium heat. Add onion and garlic and cook, stirring occasionally, until softened, 2-3 minutes. Add chipotles, cumin and allspice; cook, stirring, for 1 minute. Add broth and chicken. Cover, increase heat to high and bring to a simmer. Uncover and cook, turning the chicken occasionally, until thermometer reads 165 degrees F, 20- 22 minutes. Skim any foam from the surface as the chicken cooks. Transfer the chicken to a clean cutting board. When cool enough to handle, remove the meat from the bones and shred.

2. Meanwhile, add corn, zucchini and tomatoes to the pot; return to a simmer. Cook until the vegetables are tender, 4-10 minutes. Stir in the shredded chicken, salt, pepper and rice. Cook until heated through, ~3 minutes more. Remove from heat and stir in lime juice to taste.

Ingredients

• 5 Ingredient Chicken Chili
• 4 Shredded chicken breast 
• 2 tsp cumin
• 2 cans white northern beans 
• 16oz low sodium salsa verde 
• 6 cups low sodium chicken broth 

Directions

• Combine all ingreditns in a large pot or crockpot
• top with cilantro, green onion, avocado and fresh lime 

Ingredients:

• 2 teaspoons olive oil
• 1 pound mild Italian chicken sausage, casings removed
• 1 yellow onion, diced
• 4 cloves garlic, minced
• 1/2 teaspoon apple cider vinegar
• 2 teaspoons Adobo Seasoning,
• 1/2 teaspoon salt
• 1/2 teaspoon dried thyme
• 1/2 teaspoon freshly ground black pepper
• 1 sprig rosemary
• 1 pound orange-fleshed sweet potatoes, peeled and cubed
• 6 cups unsalted chicken Bone Broth
• 1/4 cup Dairy-Free Heavy Cream, optional
• 1 bunch lacinato (Tuscan kale) or Swiss chard, stems and ribs removed and leaves torn ( 2 cups loosely packed)

Directions:

1. In a large skillet, heat the oil over medium-high heat.

2. Add the sausage and cook, breaking it up with a wooden spoon and stirring frequently, for 2 to 3 minutes, until browned.

3. Add the onion and garlic and cook, stirring, for 1-2 minutes, until the onion begins to soften.

Ingredients:

• 1 flatbread wheat or multigrain
• 1/4 cup natural peanut butter 
• 1/3 cup matchstick-cut apples (1/4 an apple)
• 2 tablespoons raisins
• 2 tablespoons dried cranberries
• 2 tablespoons granola
• 1/8 teaspoon cinnamon

Directions:

1. For each sandwich wrap, place a flatbread down and spread with peanut butter.

2. Lay apple matchsticks evenly, lengthwise, down the center of the flatbread. Sprinkle raisins, cranberries, granola, and cinnamon evenly over top of the apples.

3. Beginning at one long side, roll the flatbread up.

4. Cut in half and serve immediately, or wrap tightly and store in the refrigerator until serving. 

Ingredients: 

• 1 cup mashed banana
• 3/4 cup peanut butter
• 1/3 cup maple syrup (or date sugar, monk fruit sugar, or coconut sugar)
• 1 tsp vanilla
• 1/4 tsp salt
• 2 1/2 cups old fashioned oats
• 1/4 cup ground flaxseed
• 1 cup blueberries 

Directions:

• Preheat oven to 325°F (163°C). Line two large baking sheets with parchment paper or silicone baking mats. Set aside.
• Add everything to a large bowl and mix together  until combined.
• Scoop mounds of dough, about 1/4 cup each, onto baking sheets. 6 cookies per baking sheet. The cookies won’t spread much in the oven, so gently press the mounds down to create a flatter shape.
• Bake for 18-21 minutes until lightly browned on the sides.
• Remove from the oven and let cool on baking sheet for 5 minutes before transferring to a wire rack to cool completely.
• Cover and store cookies at room temperature for up to 4 days or in the refrigerator for up to 1 week. 

Ingredients:

• 2 cups sliced strawberries
• 3 tbsp honey
• 1 1/2 cups vanilla Greek yogurt 
• 1/2 cup blueberries (optional)
• Drizzle of Lemon Extract (optional)
• 1/4 cup chocolate chips (optional)

Directions: 

• Place the strawberries and 2 tablespoons of honey in a food processor and purée until smooth with some small chunks of fruit. 
• Mix the yogurt and remaining tablespoon honey in a bowl until smooth. Spoon 2-3 teaspoons of the strawberry puree into the bottom of each popsicle mold, then spoon ~1 ½ tablespoons yogurt on top of the fruit.
• Repeat with another layer each of strawberry purée and yogurt.
Place the popsicle sticks into the popsicles, cover and freeze for a few hours until solid. 
• Alternatively, if you don’t have popsicle molds, you can use small paper cups. To unmold, dip the popsicle molds in warm water to loosen them and then pull the popsicles out.

 Ingredients: 

• 1 1/2 cup cashews
• 1 cup medjool dates
• 1 tsp vanilla
• 1/4 cup rolled oats
• 2 tbsp shredded coconut
• 1 cup frozen fruit  

Directions:

• Stir all ingredients together in a large mixing bowl until thoroughly combined.
• Cover the mixing bowl and chill in the refrigerator for 1-2 hours, or until the mixture is chilled. 
•  Roll into 1-inch balls.
• Enjoy immediately or refrigerate in a sealed container for up to 1 week, or freeze for up to 3 months.

Ingredients: 

• 1 1/2 cups frozen mango pieces
• 1 ripe banana cut into chunks
• 1 cup packed baby spinach leaves
• 3/4 cup  unsweetened almond milk

Directions: 

• Place all of the ingredients in your blender: frozen mango, banana, spinach, and almond milk. 
Blend until smooth. Enjoy immediately.

Ingredients: 1 cup smashed overripe bananas (~one banana), 1/2 cup smashed or pureed cooked sweet potato,  1/3 cup low fat plain yogurt, 5 tbsp melted coconut oil (or butter), 2 large eggs, 1 tsp vanilla extract, 1/3 cup granulated sugar, 1/3 cup brown sugar, 1 cup unbleached all-purpose flour (sub: wheat flour), 1/2 cup whole wheat flour, 1/4 cup ground flaxseed, 1/4 cup cocoa powder, 1 tsp baking soda, 1/2 tsp salt, 1/2 tsp ground cinnamon. Optional: 1/3 cup mini chocolate chips.

Directions: 

1. Preheat oven to 350° F. Grease a 9×5 inch loaf pan or standard-sized muffin pan with cooking spray.

2. In a large bowl using a hand mixer, add  banana, sweet potato, yogurt, coconut oil, eggs, and vanilla. Beat at medium speed until combined. Add sugars; beat again until combined.

3. In a medium bowl, stir together the all-purpose & wheat flours, flaxseed, cocoa, baking soda, salt, and cinnamon. 4. Add flour mixture to the banana mixture and stir by hand just until blended.

Optional: Gently stir in the mini chocolate chips. Do not over mix.

5. Pour batter into greased loaf pan or muffin tin, place on the center rack of the oven. For bread: Bake for 45-55 minutes or until a wooden pick inserted in center comes out clean. For muffins:Bake for 15-18 minutes.

6. Remove from the oven, let cool in the pan on a cooling rack for ~10 minutes and then turn the bread or muffins out onto the rack. You may have to run a knife around the edges to help the bread or muffins come out more easily.

Ingredients:

• 2 cups sweet potatoes (2 medium), mashed
• 2 cups spinach
• 1 cup breadcrumbs
• 1 egg
• 1/2 cup shredded cheese
• 1 tbsp Italian seasoning
• ¼ tsp salt
• ½ tsp garlic powder

Directions:

1. Preheat oven to 375 F. While oven is preheating, microwave sweet potatoes for 5-6 minutes, or until softened. Let cool.

2. Add spinach to blender or food processor, blend until it has a shredded texture.

3. Once sweet potatoes have cooled, separate filling from skin. Discard skin. Mix sweet potato filling with shredded spinach. 

4. Prepare breading by mixing breadcrumbs, egg, shredded cheese and spices. 

5. Add breading mixture to sweet potato mixture. Shape batter into tater tot shapes (30-35 tots), spread over baking sheet with parchment paper, spacing  ½-1 inch apart. 

6. Bake for 28-30 minutes or until slightly browned on the edges. 

Serve with ketchup, or guacamole.

Ingredients

• 1 10 or 12-oz can of chicken 354g
• 1 egg
• 1/4 tsp of black pepper 1g
• 1/2 tsp of garlic powder 2g
• 1/2 cup of shredded cheese

Directions

1. Preheat the oven to 400F/205C
2. Open the can of chicken and drain the liquid.
3. Mix the egg, pepper, garlic powder, cheese, and canned chicken in a large bowl. Break up any larger pieces of chicken.
4. Take a few tablespoons of chicken mixture and press it together firmly to form the chicken finger. Then, place it on a sheet pan lined with parchment paper or a silicone baking mat.
5. Repeat the steps until all the chicken fingers are formed. Bake for 20 to 25 minutes until golden brown.
6. Allow them to cool for about 10 minutes then serve.

Ingredients:

• 1/2 cup plain Greek yogurt (nonfat if preferred)
• 1/4 cup unsweetened vanilla almond milk or milk of choice
• 2 tablespoons vanilla protein powder
• 1/2 cup old-fashioned rolled oats
• 2 teaspoons coconut sugar or sugar of choice
• 1/4 teaspoon vanilla extract
• small pinch of salt

Directions:

1. Whisk the greek yogurt, almond milk, and protein powder together in a mixing bowl. Add the oats, coconut sugar, vanilla extract, almond extract, and salt. Whisk to completely combine.  Seal the lid of the jar to cover. Refrigerate for 8 hours or up to 5 days.

2. When ready to serve, stir once more, then transfer to a serving bowl. If the mixture is too thick for your liking, thin with a little extra almond milk. Sprinkle with any desired toppings and enjoy!

Ingredients:

• 1 1/2 lbs skinless wild cod, sea bass or haddock fillets, if frozen thawed
• 2 large eggs, beaten
• 1 tablespoon Dijon mustard
• 1/2 lemon, squeezed
• 1/4 teaspoon paprika
• 1/4 teaspoon salt
• 1 cup + 2 tablespoons seasoned panko breadcrumbs
• 1 teaspoon Old Bay seasoning
• olive oil spray

For tartar sauce:

• 1/4 cup full fat Greek yogurt
• 1/4 cup light mayonnaise
• 1/3 cup finely chopped dill pickles
• 1 tbsp fresh chopped dill
• 1 teaspoon fresh lemon juice
• 1/8 teaspoon salt

Directions:

1. Cut the fish into 16 sticks, about 4 x 1 inches.

2. Combine the ingredients for the tartar sauce in a bowl and refrigerate until ready to eat.

3. Combine eggs, Dijon mustard, lemon juice, paprika and salt  in a medium bowl.

4. In a second bowl combine the Panko crumbs with Old Bay seasoning.

5. Dip the fish into the egg mixture, then the panko. Set aside.

6. Transfer to the air fryer basket, in batches as needed and spray both sides with olive oil. Air fry 400F ~8 minutes, turning half way, until golden and crisp.

7. Serve hot with tartar sauce.

Ingredients:

• 1 cup cooked red lentils
• 1 cup mashed very ripe bananas - usually 2 to 3 large bananas
• ½ cup unsweetened applesauce (coconut sugar, date sugar, or monk fruit sugar can be used)
• ½ cup extra virgin olive oil - can sub avocado or coconut oil or melted butter
• 1 egg - beaten
• 2 teaspoons vanilla extract
• 1.25 cups whole wheat flour (oat or almond flour can also be used)
• 1.5 teaspoons baking powder
• ¾ teaspoon baking soda
• ½ teaspoon ground cinnamon

Directions:

1. Preheat the oven to 350 degrees F. Line or grease a muffin tray. Alternatively, use a silicone muffin tray without liners. 

2. In large bowl, mash the cooked lentils if they are not already well-mashed after cooking. Add the mashed banana, applesauce, olive oil, egg, and vanilla extract. Whisk until combined.

3. In a separate bowl, combine the flour, baking soda, baking powder, and ground cinnamon. Add the dry ingredients to the bowl with the wet ones. Mix with a rubber spatula until combined.

Spoon the batter into the muffin tray, filling up each cavity about ¾ of the way.

4. Bake for 20-25 minutes or until a toothpick inserted in the center of a muffin comes out clean. Let the muffins cool completely before serving.

Ingredients:

•  1 lb center cut salmon fillets, sliced in 1″ thick pieces, skinned
• 1/4 cup  cup  whole wheat flour 
• 1/4 cup all-purpose flour
• ½ teaspoon fine sea salt
• ¼ teaspoon freshly ground black pepper
• 3 eggs
• 1 cup grated Parmesan cheese
• 1 cup Panko bread crumbs

Directions:

1. Preheat oven to 450F. Line a large baking sheet with parchment paper.

2. Rinse the salmon fillet and pat dry. Slice it 1″ thick pieces. To make nuggets, slice horizontally right over the skin and vertically every ½″.

3. Place the whole wheat flour,  all-purpose flour, salt, and pepper in a medium bowl. Stir to combine.

4. In a separate medium bowl, whisk the eggs.

5. Combine the bread crumbs and Parmesan cheese in a separate bowl.

5. Coat the salmon pieces in the seasoned flour and pat to remove any extra flour. Dip into the eggs and then the Parmesan mixture, gently pressing the mixture into the fish.

6. Place the breaded salmon fillets onto the baking sheets. Drizzle lightly with olive oil,  bake for 15-20 minutes or until crispy and golden brown.

Ingredients:

• 1 whole wheat tortilla
• 2 tablespoons hummus
• 1 tablespoon shredded reduced-fat cheese
• 1 tablespoon shredded carrots
• 3-4 cucumber slices
• 3-4 avocado slices

Directions:

1. Put 1 tortilla on a plate.

2. Spread the hummus on half of the tortilla.

3. Layer on the cheese, carrots, cucumber, and avocado slices.

4. Roll up the tortilla around the fillings and cut in half.

Ingredients:

• 1/2 cup canned black beans, drained and rinsed
• 1 drizzle olive oil
• 1/4 teaspon cumin
• 1/4 teaspoon garlic powder
• 1/4 teaspoon onion powder
• 1/4 teaspoon salt
• 1 large or 2 small green onions
• 1 cup low fat shredded cheddar cheese
• 1 cup low fat smoked mozzarella cheese
• 1/2 cup pico de gallo
• 8 g inch corn tortillas
• For toppings: guacamole, salsa, cilantro

Directions:

1. Preheat the oven to 425 degrees Fahrenheit.

Mix the rinsed beans with olive oil and seasonings. Thinly slice the green onion.

2. Brush a baking sheet with a bit of olive oil. Place the tortillas on the sheet and rub them to coat them in olive oil.

3. On each tortilla, place 2 tablespoons cheddar cheese, 1 tablespoon seasoned beans, 1 tablespoon green onion, 2 tablespoons smoked mozzarella, 1 tablespoon pico de gallo, and 1 pinch  salt. Fold over the tortilla into a half circle (this makes it easy to flip). Complete for each tortilla, then brush the tops with oil.

4. Bake 8 minutes. Then flip and bake 6 to 7 minutes more until browned and crisp on the outside. Cut into 3 wedges each with a pizza cutter. Serve topped with cilantro, guacamole and extra pico de gallo for dipping.

Ingredients:

• 15 ounce can chickpeas, drained and rinsed
• 1 rib celery
• 3 green onions
• 1 to 2 tablespoons mayonnaise
• 1 tablespoon lemon juice
• 1 teaspoon celery seed
• salt & fresh ground pepper
• 4 slices bread
• Lettuce or spring green mix
• Hummus, optional

Directions:

1. Thinly slice the celery (if it’s a large rib, cut in half lengthwise first). Thinly slice the green onions.

2. In a medium bowl, smash the drained and rinsed chickpeas with a fork.

3. Combine the chickpeas with the chopped celery and green onions, mayonnaise, lemon juice, and celery seed. Add  ¼  teaspoon  salt, and fresh ground pepper to taste. Taste and salt until the flavor pops! If the salad is dry, add more mayonnaise.

Assemble the chickpea salad sandwich: If desired, spread the bread with hummus. Top the sandwich with lettuce or greens and chickpea spread.

Ingredients:

• 1 frozen pie crust
• 1 tablespoon extra virgin olive oil
• 2 cups steamed broccoli florets, finely chopped
• 1/2 cup diced onion
• 2 cloves garlic, minced
• 6 eggs
• 3/4 cup half and half
• Sea salt and freshly cracked pepper
• 1 1/2 cups grated low fat cheddar cheese

Directions:

1. Preheat your oven to 375F. Allow your pie crust to defrost for 10 minutes then line with parchment paper and pie weights. Par-bake your pie crust for 15 min.

2. Meanwhile, add your olive oil to a medium-sized frying pan and sauté your broccoli with onion and garlic until the onion turns translucent (about 5 minutes on medium heat).

3. In bowl with a spout, whisk the eggs with the half and half and season with salt and pepper.

4. Add half of your grated cheese to the pie shell. Top with broccoli mixture then add the remainder of cheese. Fill with egg mixture, moving the filling around with a fork until the top is level and the ingredients are mixed evenly.

5. Bake 40-45 minutes until a toothpick inserted comes out clean. Allow to cool for 10 minutes then serve warm.

Ingredients: 

• Nonstick spray 
• 1 pound (16 oz) whole wheat elbow pasta
• 2 medium sweet potatoes, microwaved or baked until soft (about 1 1/2 cups) 
• 2 cups 2% milk
• 3/4 cup reserved pasta water
• 3/4 cup plain Greek yogurt 
• 1/2 teaspoon black pepper
• 3 cups finely shredded cheddar cheese 
• Optional: pinch of cayenne pepper or dash of hot sauce
• 1 cup whole wheat bread crumbs 
• 1 tablespoon avocado or olive oil, plus more for the pasta
• Optional: 2 tbsp minced fresh parsley 

Directions:

1. Preheat the oven to 375°F. Coat a 9×13 inch casserole dish with cooking spray. Bring a large pot of water to a boil. Add the macaroni, cook until tender but still a bit firm. Remove 3/4 cup of pasta water, set aside.  Drain pasta in strainer/colander and set aside. Toss with a little oil to keep from sticking.

2. Meanwhile, place the sweet potato flesh (orange part), milk, pasta water, yogurt, salt & pepper (and optional cayenne or hot sauce) into a blender. Blend until smooth. 

3.Then pour the milk mixture into the same pot you cooked the pasta in. Stir frequently over medium-high heat, cook until the mixture is hot and nearly simmering.

4.  Remove from the heat and stir in the cheese a little bit at a time. Stir until melted and smooth. 

5. Add the cooked macaroni to the cheese sauce and stir to combine. Transfer the macaroni &  cheese to the baking dish. 

6. Combine bread crumbs, oil, and parsley in a small bowl. Sprinkle evenly over the top of the macaroni and cheese.

7. Bake for ~30-35 minutes, until the top is lightly browned, bubbly on edges, and hot in the middle.

Ingredients:

• 1 lb ground beef
• 1 egg
• 1/3 cup bread crumbs
• 2 garlic cloves, minced
• 1 small zucchini
• 1 tsp parsley
• 1 tsp oregano
• 1 tsp dried basil
• 1/4 tsp crushed red pepper
• 1/2 tsp salt
• 1/2 tsp freshly ground pepper

Directions:

1. Place the zucchini in a kitchen towel, squeeze out the excess moisture.  Add it to a bowl  with all the other ingredients. Mix the ingredients until well blended together without over mixing.

2. Scoop out the mixture and roll into 20 balls. Place on a cookie sheet and lightly brush the balls with olive oil. Refrigerate the meatballs at this point if you like for 20 minutes to firm up. 

3. Meanwhile preheat the oven to 375F

4. Cook the meatballs for 10-15 minutes, then finish under the broiler to get some caramelization. A thermometer should read 160F when they’re done.

4. Serve hot over spaghetti and marinara sauce, topped with Parmesan cheese.

Ingredients

• 1/2 cup fruit juice (or real fruit juice extracted from fruit) 
• juice from 1 lemon
• 3 tbsp unflavored gelatin
• 1/4 cup honey

1. In a saucepan, add juice, lemon juice, and gelatin. Gently mix with a spoon and let the mixture sit for 5 minutes.
2. Add honey to the mixture. Turn on the heat and warm up the mixture while gently stirring. Use low heat to ensure that the mixture doesn’t boil. As the mixture warms up, it will turn into liquid. Turn off the heat and scoop up the foam with a spoon.
3. Fill a gummy mold with the mixture. I prefer pouring the liquid into the mold over using a dropper. A dropper creates a lot of bubbles.
4. Let the gummies set for 15 minutes. At this point, it will be easy to move the mold to the fridge without spilling. Let the gummy bears set for 1~2 hours in the refrigerator.
5. Pop out the gummy bears from the mold and ENJOY!

Ingredients:

• 1 1/2 cups plain Greek yogurt
• 1/2 cup peanut butter
• 2 tbsp honey (can use maple syrup, date sugar, coconut sugar, or monk fruit)
• 1/2 cup semi-sweet chocolate chips, melted
• Optional toppings: chopped nuts, graham cracker crumbs

Directions:

1. Prepare a baking sheet with parchment paper and set aside.

2. Mix greek yogurt, peanut butter and honey together in a bowl until well-combined.

3. Spread greek yogurt mixture evenly onto the parchment lined baking sheet.

4. Warm chocolate chips in a microwave-safe bowl in the microwave. Do this in 30 second increments until melted and smooth.

5. Using a spoon, add dollops of melted chocolate to the yogurt mixture on the baking sheet. 

6. Use a toothpick to gently swirl the chocolate into the yogurt mixture.

7. Add remaining toppings (optional) like sliced fruit, nuts or graham cracker crumbs.

8. Freeze the bark for a minimum of 4 hours until hardened. Then cut into pieces of your desired size. Transfer pieces of bark to a freezer bag and store up to 1 month.

Ingredients:

• 4 ounces light/reduced fat cream cheese at room temperature
• 2/3 cup vanilla nonfat Greek yogurt
•  2 tablespoons unsweetened cocoa powder
•  4 tablespoons powdered sugar or more to taste
• 2 tablespoons mini chocolate chips
•  Fresh fruit and/or pretzels 

Directions:

Using a hand mixer or stand mixer, beat cream cheese until smooth. Add yogurt, cocoa powder and powdered sugar and beat until combined. Taste and add more powdered sugar or more cocoa powder  if desired. Stir in chocolate chips. Refrigerate or serve immediately with fruit and pretzels. 

Ingredients:

• 3 cups Frozen Raspberries
• 2 tablespoons Maple Syrup or agave syrup
•  3-4 tablespoons Water
•  ½ tablespoon Lemon Juice

Directions:

1. Bring all the ingredients into a high-speed blender or food processor.

2. Blend on high speed, using the tamper tool of the blender to push down the frozen fruits close to the blade and smash into a smooth icy slurry. If it doesn't come together, add 1 teaspoon water at a time until it forms a smooth, icy mixture.

If you added too much water, it would turn into a very soft sorbet. If so, freeze for 1 hour before serving.

3. Serve immediately.

Ingredients:

• 1/2 cup chocolate, chopped
• 1 cup vanilla reduced fat yogurt 
•  1/2 cup sugar 
• 3/4 cup all purpose flour (can use almond or oat flour too)
• 1/2 cup cocoa powder
• 1/2 teaspoon baking soda
•  1/2 cup milk of choice 
• 1 cup chocolate chips of choice (optional)

Directions:

1. Preheat the oven to 180C/350F. Line an 8 x 8-inch pan with parchment paper, and set aside.

2. In a microwave-safe bowl, add your chopped chocolate. Melt your chocolate. Let sit for 1-2 minutes, before adding your yogurt and sugar. Whisk until smooth and transfer to a large mixing bowl.

3. Add the flour, cocoa powder, and baking soda, and mix until just combined. Add your milk and mix well, until fully incorporated. Fold through your chocolate chips, if using them.

4. Transfer to the lined pan and bake the brownies for 25-30 minutes, or until a skewer comes out clean. Remove from the oven and let cool in the pan for 10 minutes, before carefully transferring to a wire rack to cool completely.

Ingredients:

• 15 ounces whole milk cottage cheese
•  ¼ cup honey
• ½ cup fresh strawberries
• ¼ cup crushed graham crackers

Directions:

1. Place the cottage cheese, honey, and any other ingredients in a high-powered blender or food processor and blend until it’s silky smooth.

2. Fold in most of the  strawberries and graham crackers. 

3. Top with more strawberriesa and graham crackers. Transfer  mixture into freezer-safe containers and freeze for at least 3-4 hours. Allow to thaw for 10 minutes before scooping.

Ingredients:

• 1 medium ripe banana
• 2 teaspoons pure maple syrup
• Ground cinnamon
• 1/2 cup nonfat Greek yogurt
• 2 tablespoons pecan halves, chopped
• optional: sprinkles, cherry for topping

Directions:

1. Slice the banana lengthwise, 3/4 of the way through on the side of the banana so it doesn’t roll in the air fryer and open the the skin and banana slightly.

2. Top with cinnamon and air fry 400F 5 to 6 minutes, until soft.

3. Meanwhile in a small bowl, combine 1 teaspoon syrup with the yogurt.

4. When the banana is ready, top with yogurt, sprinkle with more cinnamon and the nuts and drizzle with the remaining 1 teaspoon maple syrup.

5. Optional, top with colored sprinkles and a cherry on top.

Ingredients:

For the Filling:

• 6 medium apples, (honey crisp or gala) peeled and sliced 1/4-inch thick
• 1.5 ounces raisins, small box
• 3/4 teaspoon ground cinnamon
• 1 teaspoon fresh lemon juice
• 1 tablespoon cornstarch
• 1/4 cup honey

For the Topping:

• 1 cup quick oats
• 3 tablespoons light brown sugar, not packed
• 1 teaspoon cinnamon
• 2 1/2 tablespoons butter, melted

Directions:

1. Heat oven to 350F degrees.

2. Combine apples, raisins, cinnamon, honey and lemon juice in large bowl.

3. Sprinkle with cornstarch. Toss until fruit is coated.

4. Place fruit in an ungreased baking dish. Cover with foil and bake15 minutes. Remove from the oven. 

5. Mix the remaining topping ingredients. Sprinkle over fruit.

6. Bake about 60 minutes or until topping is golden brown and fruit is tender.

Crust Ingredients:

• 1 cup rolled oats
• 1/2 cup almond flour (or whole wheat flour)
• 1/4 cup unsweetened shredded coconut (optional)
• 2 tbsp maple syrup or honey
• 2 tbsp coconut oil (melted)
• 1/2 tsp vanilla extract
• Pinch of salt

Topping (optional):

• Fresh berries (strawberries, blueberries, raspberries, etc.)
• A drizzle of honey or a sprinkle of cinnamon

Filling Ingredients:

• 2 cups plain Greek yogurt (or strained Greek yogurt for thicker texture)
• 1/2 cup low-fat cream cheese (or non-dairy cream cheese if preferred)
• 1/4 cup honey or maple syrup (adjust to taste)
• 2 large eggs
• 1 tsp vanilla extract
• Zest of 1 lemon (optional)
• 1 tbsp fresh lemon juice (optional)
• Pinch of salt

Directions:

• Preheat oven to 350°F (175°C). Line the bottom of a 9-inch springform pan with parchment paper.
• In a food processor, pulse the rolled oats until they're finely ground.
• Add almond flour, shredded coconut (if using), salt, melted coconut oil, maple syrup, and vanilla extract. Process until the mixture starts to come together.
• Press the mixture evenly into the bottom of the springform pan. Bake for 8-10 minutes, until the crust is golden and firm. Let it cool while you prepare the filling.
• For the Filling:
• Reduce oven temperature to 325°F 
• In a large bowl, whisk together the Greek yogurt, low-fat cream cheese, honey or maple syrup, and vanilla extract until smooth and creamy.
• Add the eggs one at a time, mixing well after each addition. Stir in the lemon zest and juice (if using), and a pinch of salt.
• Pour the filling mixture over the cooled crust in the springform pan.
• Bake for 35-40 minutes, or until the cheesecake is mostly set but still slightly jiggly in the center. The edges should look firm, and a toothpick should come out clean.
• Turn off the oven and let the cheesecake cool in the oven for 1 hour (with the door slightly ajar) to prevent cracking.
• After it cools to room temperature, transfer it to the refrigerator and chill for at least 4 hours, or overnight for best results.

Ingredients:

• ¾ cup pumpkin puree
• 2 tbsp maple syrup
• ¼ cup applesauce
• ¼ cup almond flour
• ¼ cup cocoa powder
• ¼ tsp pumpkin spice
• ½ tsp baking soda
• ½ tsp salt
• 3 tbsp chia/flaxseeds
• 2 tbsp nut butter
• ¼ cup dark chocolate chunks

Instructions:

• Preheat oven to 350°F and grease an 8-inch pan.
• Mix dry ingredients (almond flour, cocoa, spices, baking soda, seeds) and wet ingredients (pumpkin, maple syrup, applesauce, nut butter).
• Combine until smooth.
• Pour into pan, top with chocolate chunks.
• Bake for 18-22 minutes. Cool, then slice. Enjoy!

Ingredients:

• 1/2 cup almond butter
• 1 cup shredded carrots
• 1/4 cup rolled or quick oats
• 1/4 cup coconut flakes, unsweetened
• 1/4 cup raisins
• 1 tbsp maple syrup or honey
• 1/2 tsp cinnamon
• 1/4 tsp nutmeg
• Pinch of salt
• 2-3 tbsp dark chocolate chips

Directions:

1. In a medium bowl, add all ingredients (except chocolate chips) and using spatula mix until combined.

2. Using small scoop, form and roll golf size carrot cake balls placing on a platter lined with parchment paper. Freeze for 30 minutes.

3. You can enjoy carrot cake bites “as is” straight from the freezer or turn them into healthy truffles. Melt a few tablespoons of chocolate chips with a tiny drop of coconut oil in a microwave or over a double boiler, then drizzle over each bite and sprinkle with himalayan pink salt. Thaw for about 5 minutes or so before serving.

Ingredients:

• 1/2 cup coconut oil (plus extra for greasing pan), melted
• 2 cups buckwheat flour (or almond or oat flour)
• 1 cup rolled oats
• 1 cup brown sugar (if prefer your bars a little sweeter, you can add ¼ cup more.)
• 1/2 teaspoon salt
• 1/2 teaspoon baking soda
• 1/2 teaspoon cinnamon
• 1 cup dried cranberries
• 1 cup pecans chopped
• 2 tablespoons crystallized ginger finely minced
• 1/2 cup flaked coconut preferably unsweetened
• 1 (15-ounce) can pumpkin
• 2 cups green lentils cooked & cooled to room temp
• 2 teaspoons vanilla
• 1 cup dark chocolate chips

Directions:

1. Preheat oven to 350 degrees.

Grease 9” x 13” baking pan.  

2. In large bowl, combine and mix well flours, oats, sugar, salt, baking soda and cinnamon.  Stir in cranberries, pecans, ginger and shredded coconut.  

3. In medium bowl, combine and gently stir together ½ cup melted coconut oil, pumpkin, lentils and vanilla.  

4. Add the wet mixture to the dry and stir until just combined.  Add mixture to prepared baking pan and gently press to make an even layer. 

5. Bake at 350 degrees for 25-35 minutes or until golden brown on the edges and cooked through.

6. Let cool completely and cut into 16 bars.

7. Melt dark chocolate chips in double boiler or microwave and stir until smooth.  Drizzle over bars.  

8. Store any leftover bars in refrigerator or freezer.

You can wrap the bars individually in waxed paper and freeze them to grab when you need a healthy breakfast or snack on the go.

Ingredients:

• 30oz frozen shredded hash browns 
• 8 oz portobello mushrooms, sliced
• 1lb lean breakfast sausage, cooked and crumbled 
• 8oz shredded low fat cheddar cheese
• 8oz shredded low fat mozzarella cheese
• 3 green onions, sliced
• 12 large eggs
• 1/2 cup low fat milk
• 1/2 teaspoon salt
• 1/4 teaspoon pepper

Directions:

1. Spray a 6-quart crock pot with nonstick spray then arrange half the hash browns into the bottom. Layer in half the cooked sausage, half of each kind of cheese, and the green onions. Repeat the hash brown, sausage, and cheese layers.

2. In a large bowl, whisk together eggs, milk, salt, and pepper, then slowly and evenly pour over the top. Cook on HIGH for 4 hours, or LOW for 8 hours, or until eggs are set in the center. Scoop into bowls then serve.

Ingredients:

• 1 cup diced yellow onion
• 1 cup diced red bell pepper
• 1 cup chopped carrot
• 1 cup chopped celery
• 1 (15-oz) can no-sugar added tomato sauce
• 1 (15-oz) can diced fire-roasted tomatoes
• 1 (15-oz) can black beans, drained and rinsed
• 1 (15-oz) can kidney beans, drained and rinsed
• 1 (15-oz) can pinto beans, drained and rinsed
• 2 tsp kosher salt, divided
• 1 tsp granulated garlic powder
• 1 tsp ground cumin
• 1 tsp mild chili powder
• 1 tsp smoked paprika
• 1 tbsp fresh lime juice

Directions:

1. To a 6-quart slow cooker, add the onion, bell pepper, carrot, celery, tomato sauce, diced tomatoes, black beans, kidney beans, pinto beans, 1 ½ teaspoons salt, garlic powder, cumin, chili powder, and smoked paprika, stirring to combine.

2. Cover and cook on high for 4-5 hours or low for 6-7 or until the vegetables are tender.

3. Uncover, stir in the lime juice. Taste and add the remaining salt if desired. Serve as is or with any toppings you like.

Ingredients:

• 1 1/2 lb. sirloin steak, thinly sliced
• 1 c. low-sodium beef broth
• 1/2 c. low-sodium soy sauce
• 1/2 c. brown sugar
• 3 tbsp. sesame oil
• 1 tbsp. sriracha
• 3 cloves garlic, minced
• 3 green onions, thinly sliced, plus more for garnish
• 2 tbsp. cornstarch
• 2 c. broccoli florets
• Sesame seeds, for garnish
• Rice or quinoa for serving

Directions:

1. In a large slow-cooker, add steak. Add beef broth, soy sauce, brown sugar, sesame oil, Sriracha, garlic, and green onions.

2. Cover and cook on low until beef is tender and cooked through, 3 1/2-4 hours.

3. When the steak is tender, spoon a few tablespoons of the slow-cooker broth into a bowl and whisk with cornstarch. Pour into slow cooker and toss with the beef until combined. Add broccoli and cook, covered, 20 minutes more.

4. Garnish with sesame seeds and green onions and serve over rice.

Ingredients:

• 1 1/2 pounds boneless, skinless chicken thighs or chicken breasts
• 1/3 cup low-sodium soy sauce
• 1/3 cup honey
• 2 tablespoons tomato paste
• 2 teaspoons chili paste, sriracha, or hot sauce of choice
• 4 cloves garlic minced
• 1 tablespoon rice vinegar
• 2 tablespoons cornstarch
• Brown rice, quinoa, or another starch for serving.

Directions:

1. Place the chicken in the bottom of a 6-quart slow cooker. In a bowl, whisk together the soy sauce, honey, tomato paste, chili paste, garlic, and rice vinegar. Pour over the chicken. Cover and cook on LOW for 4-5 hours or HIGH for 2-3 hours, until the chicken reaches an internal temperature of 165 degrees F on an instant-read thermometer. Optional: Flip the chicken over once halfway through to coat both sides.

2. Remove the chicken to a plate and let cool slightly. Whisk cornstarch into the slow cooker cooking liquid. Cover and cook on HIGH for 15 minutes, until the sauce thickens slightly, stirring occasionally. For quicker sauce thickening, reduce the sauce on the stove: After whisking in the cornstarch, transfer the cooking liquid to a medium saucepan. Cook on the stovetop over medium heat, stirring often until the sauce thickens, 5-10 minutes.

3. With two forks, shred the chicken and place it in the slow cooker. If you reduced the sauce on the stove, add it back to the slow cooker. Stir to coat the chicken with the sauce. Serve over rice, sprinkled with green onions and sesame seeds.

Ingredients:

• 1 ½ pounds boneless, skinless chicken breasts
• 1 15-oz can tomato sauce
• 2 15-oz cans kidney beans, drained and rinsed
• 1 15-oz jar chunky salsa, divided
• 1 teaspoon ground cumin
• 1 teaspoon garlic powder
• ½ teaspoon salt

Directions:

1. Divide the jar of salsa in half.

Place the chicken, tomato sauce, beans, half the salsa, cumin, garlic and salt in a 6-quart slow cooker, stirring to combine. Refrigerate the remaining salsa to add at the end.

2. Cover and cook on high for 4-6 hours, or low for 6-8, or until the chicken is cooked through. Do not uncover during this time.

3. Uncover, remove the chicken to a cutting board and shred with two forks, or chop into bite sized pieces. Add back to the slow cooker.

4. Stir in the remaining salsa. Serve with any toppings you like.

Ingredients:

• 1.5 cups steel cut oats
• 4 cups water
• 2 cups milk of choice
• 2 large mashed ripe bananas 
• 3 tablespoons chia seeds or ground flax meal
• 2 teaspoons vanilla extract
• 1 1/2 teaspoons ground cinnamon
• 1/2 teaspoon  freshly grated nutmeg 
• 1/2 teaspoon salt
• For serving: chopped toasted walnuts, maple syrup, peanut butter, and fruit

Directions:

1. Place all of the ingredients except the toppings in the bottom of a 4-to-6-quart slow cooker and stir to combine: Steel cut oats, water, milk, mashed bananas, flaxseed meal, vanilla, cinnamon, nutmeg, and salt.

2. Cover and cook on low for 7-8 hours or on high for 4 hours, until the oats are soft but maintain a bit of chew. Remove cover and stir to evenly combine the ingredients. Enjoy warm with desired toppings.

Ingredients:

• 8 oz reduced fat cream cheese
• ¼ cup nonfat greek yogurt
• 2 chicken breasts, cooked and shredded
• ½ cup low fat cheddar cheese
• ½ cup light crumbled blue cheese
• ⅓ cup buffalo sauce
• Celery, carrots and crackers for serving 

Directions:

1. Add all ingredients into a slow cooker.

2. Stir until combined.

3. Cook on high for 4 hours or until all cheese is melted.

Ingredients:

• 2 pounds boneless pork sirloin roast or shoulder roast
• 1 tablespoon vegetable oil
• ½ cup chopped onion (1 medium)
• 4 cups peeled and cubed potatoes (4 medium)
• 3 cups water
• 1 (15 ounce) whole-kernel corn, drained
• 2 (4 ounce) cans diced green chile peppers, undrained
• 2 tablespoons quick-cooking tapioca
• 1 teaspoon garlic salt
• ½ teaspoon ground cumin
• ½ teaspoon ancho chile powder
• ½ teaspoon ground pepper
• ¼ teaspoon dried oregano, crushed
• 1 tablespoon Chopped fresh cilantro

Directions:

1. Trim fat from meat. Cut the meat into 1/2-inch pieces. Cook half of the meat in a large skillet in hot oil over medium-high heat until browned. Using a slotted spoon, remove the meat from the skillet. Repeat with the remaining meat and the onion. Drain off fat. Transfer all of the meat and the onion to a 3 1/2- to 4 1/2-quart slow cooker.

2. Stir in potatoes, the water, hominy, green chile peppers, tapioca, garlic salt, cumin, ancho chile powder, ground pepper, and oregano. Cover and cook on Low for 7- 8 hours or on High for 4-5 hours. If desired, garnish each serving with cilantro.

Ingredients:

• 1 cup long grain brown rice
• 1 1/2 cups diced carrots
• 1 tbsp Dijon mustard
• 1 1/2 tsp garlic powder
• 1 teaspoon dried thyme
• 1/2 tsp salt
• 1/4 tsp ground black pepper
• 2 1/2-3 1/2 cups low sodium chicken broth
• 1 cup frozen peas
• 1/2 cup nonfat plain Greek yogurt
• 1/2 cup freshly grated sharp cheddar cheese, divided
• chopped fresh parsley 

Directions:

1. Lightly coat a 5-quart or larger slow cooker with nonstick spray. Add the rice, carrots, shallot, and Dijon mustard, and stir to combine. Arrange the chicken breasts on top, then sprinkle with the garlic powder, thyme, salt, and pepper. Pour in the chicken broth. Cover and cook on HIGH for 1 1/2- 2 1/2 hours, until the chicken is cooked through.

2. Remove the chicken to a plate and cover to keep warm. Stir the rice, vegetables, and broth, then re-cover and continue cooking on high until the rice is tender, about 1 additional hour

3. Uncover and stir in the peas and Greek yogurt. Dice the chicken and stir it in with 1/4 cup cheddar cheese. Sprinkle the remaining cheese over the top, then re-cover and cook for a few additional minutes on high until the cheese is melted. Serve warm, sprinkled with fresh parsley as desired.

Ingredients:

• 2 ¼ cups vegetable broth
• 1 ½ cups uncooked quinoa
• 15 oz can black beans, drained and rinsed
• 15 oz can corn kernels, drained and rinsed
• 14.5 oz can diced tomatoes, about 2 cups (do not drain)
• 1 cup enchilada sauce,
• ¾ cup chopped green bell pepper
• ¾ cup chopped red bell pepper
• 1 medium onion, chopped 
• 5 cloves garlic, minced
• 1 tablespoon chili powder or chipotle powder
• ½ teaspoon salt
• ½ teaspoon ground black pepper
• 1 ½ teaspoons cumin powder
• Juice of 1 lime (1 ½ tablespoons)
• 1 ¼ cups low fat shredded mozzarella cheese shreds

Directions:

1. Add the veggie broth, and then all the ingredients EXCEPT the cheese and the lime into the slow cooker. Stir to completely combine.

2.Set the slow cooker to HIGH for 2-2 ½ hours. 

3. When there are about 10 minutes left, open the slow cooker and add the lime juice and ½ the cheese. Stir it in as best as you can, then smooth the mix back flat again. Sprinkle the rest of the cheese over the top. Place the lid back on and let it cook for the last 10 minutes.

4. When the casserole is ready, serve with your favourite toppings (avocado, chopped green onions, parsley, tomato)

Ingredients:

• 1 ½ cup dry red lentils
• 6 cups caulfilower florets
•  1 cup finely chopped yellow onion
• 3 tablespoons Thai red curry paste
• 3 cloves minced garlic
• 1 tablespoon minced fresh ginger
• 1 ½ teaspoons ground turmeric
• 1 teaspoon garam masala (sub ½ tsp. ground cumin + ½ tsp. ground coriander)
• ¾ teaspoon salt
• ¼ to ½ teaspoon  cayenne pepper (adjust for desired level of heat)
• 4 cups vegetable broth 
• 1 cup canned coconut milk
• 2-3 pitted dates 
• Rice for serving

Directions:

1. Place the lentils in the bottom of a 4- to 6-quart slow cooker coated with cooking spray. 2. Add the cauliflower, onions, curry paste, garlic, ginger, turmeric, garam masala, salt, and cayenne; stir to coat. Add broth and stir well to combine.

3. Cover and cook on high for 4 to 5 hours or low for 7 to 8 hours, until the lentils are soft and cauliflower is tender.

4. Remove lid, turn slow cooker OFF, and stir in coconut milk and dates. Let sit, uncovered, for 10 minutes, before serving over grain of choice.

5. Garnish with fresh cilantro or parsley,  if desired.

Ingredients:

• 2 lbs flank or ribeye steak, sliced
• 1-2 bell peppers, sliced
• 1 onion, sliced
• 2 tablespoons oil
• 2 cups (500ml) marinara tomato sauce
• 1/4 cup low sodium beef stock
• 2 tablespoons fajita seasoning

Directions:

 1. Add marinara tomato sauce to the bottom of the slow cooker.

2. Add beef, onion, bell pepper, fajita seasoning, oil, and beef stock. Give a good stir to mix well.

3. Cover and cook on LOW 6-8 hour or HIGH for 3-4 hour. Serve the slow cooker steak fajita with tortillas or over rice. Enjoy!

Ingredients:

• 2 tablespoons olive oil 
• 1 white or yellow onion, diced
• 4 garlic cloves, rough chopped
• 2 cups Arborio rice or short grain Spanish rice (Bomba)
• 1/4 cup white wine
• 4 cups low sodium veggie stock or chicken stock or broth
• 1 teaspoon salt
• 1/2 teaspoon pepper
• 1/2 cup pecorino cheese or parmesan
• Fresh parsley or basil if desired

Directions:

1. Heat the oil on “saute” function on the Instant Pot. Saute onion and garlic until tender ad fragrant, about 3-4 minutes. Add Arborio rice and saute for one minute.

2. Add wine and cook this off,  about 2 minutes. Add the stock and bring to a light simmer, scraping up any browned bits. Stir in salt and pepper. If adding any dried herbs, add now.

3. Set Instant pot to High Pressure for 6 minutes. Manually release after 5 minutes (letting this naturally release all the way may result in rice that is slightly overcooked )

4. Stir in the lemon zest, grated parmesan or pecorino cheese, or veggies if using.

5. Then stir in a little more broth to loosen it up and give it a nice creaminess. 

6. Adjust salt and pepper to taste. Top with fresh herbs. 

Ingredients:

• Non-stick  spray
• 2 lbs 99% lean ground turkey
• 1/2 teaspoon olive oil
• 1 small onion, chopped
• 3 garlic cloves, minced
• 1 teaspoon chili powder, to taste
• 2 bay leaves
• 1 1/2 tbsp cumin
• 1 tsp oregano
• 2 15 oz cans white northern or navy beans, rinsed and drained
• 15 oz can pumpkin puree, or homemade
• 4.5 oz can chopped green chile
• 2 cups low sodium chicken broth
• salt and pepper to taste

Directions:

1. Press saute and lightly spray with oil. Add meat and cook, breaking it up until white, about 5 minutes. Set aside.

2. Add oil to the saute pan, then onions, garlic, sauté about 3 - 4 minutes; add cumin and sauté another minute. Return meat to the pot.

3. Add the beans, pumpkin puree, green chilis, broth, chili powder, oregano, and bay leaves.

4. Cover and cook on high pressure 25 minutes. Natural release.

5. Remove bay leaves and adjust seasoning to taste before serving. Enjoy!

Ingredients

-1 0.6 oz box of sugar free jello

-2 cups grapes of your choice

Directions

After you have washed your grapes, leave them wet and put them into a large zip-lock bag.

1. Pour the jello into the bag.

2. Shake it all around to coat the grapes.

3. Remove the grapes from the bag, place them onto a plate or cookie sheet, and pop them into the freezer.

-Let freeze then enjoy.  You can keep these in the refrigerator if you prefer.  The jello does not stay on as well this way, but they are still delicious.

Ingredients:

• 1 can cannnellini beans, drained & rinsed
• 1 large avocado
• 1/2 cup arugula
• 1/3 cup parsley
• 2 tbsp lemon juice
• 1 clove garlic
•  1 tbsp salt
• 1/4 tsp ground pepper
• 2 tbsp olive oil 

Directions:

1. Combine the beans, avocado, arugula, parsley, lemon juice, garlic, salt and pepper in the bowl of a food processor. 

2. Pulse until the mixture is coarsely chopped. Gradually add the olive oil until the mixture is creamy. Season with salt and pepper. 

3. Serve with veggies, pita chips, crackers or bread. 

Ingredients:

• 15 oz chickpeas (Drained and rinsed)
• 1/2 tsp ground cumin
• 1/2 tsp smoked paprika
• 1/2 tsp garlic powder
• 1/4 tsp onion powder
• 1/4 tsp ground corriander
• 1/2 tsp sea salt
• 1/4 tsp ground black pepper
• 1 tbsp olive oil

Directions:

1. Preheat oven to 400 degrees F. Lightly spray a baking sheet with cooking oil (olive oil or avocado oil) or cooking spray. Set aside.

2. Put chickpeas on a paper-towel lined plate and pat dry.. Let the chickpeas dry on the paper towels until they are no longer wet.

3. In a small bowl, mix together cumin, paprika, garlic powder, sea salt, onion powder and pepper. Set aside.

4. Transfer the rinsed and thoroughly dried chickpeas to the prepared baking sheet.

Bake in the preheated oven for 15 minutes..

5. After 15 minutes, remove the chickpeas from the oven and drizzle ½ Tablespoon olive oil over the chickpeas, stirring until evenly coated.Once the chickpeas are coated in oil, add the spice mixture and stir until evenly distributed.

6. Bake at 400 for 10 additional minutes, then remove from the oven and stir the chickpeas.

Return the stirred chickpeas to the oven and bake them for an additional 5-10 minutes, until desired crispiness is achieved (a total of 30-35 minutes of baking).

Turn off oven and open the oven door so it's slightly ajar. Let the chickpeas cool in the oven to achieve maximum crispiness.

Ingredients 

- 1 cup Kodiak Protein Pancake Mix (buttermilk & honey)

- 1/2 cup water

- 1 egg

- 1/4 cup unsweetened applesauce

- 1 mashed banana

- 1 cup blueberries

Directions

Bake for 20-25 min at 375 degrees 

Makes 10 regular-sized muffins

Ingredients 

• 7oz marshmallow fluff
• 8oz 1/3 less-fat cream cheese, softened to room temperature
• 2 Tablespoons frozen orange juice concentrate, thawed

Fruit for dipping: strawberries, grapes, pineapple, apples, berries, melon

Directions

Spoon marshmallow fluff into a large, microwave safe mixing bowl then microwave for 15 seconds. Add softened cream cheese and orange juice concentrate then whisk or beat with an electric hand mixer until very smooth. Chill for several hours or overnight. 

Ingredients:

• 1/2 cup 2% cottage cheese
• 3  bell peppers, red yellow and orange, sliced in quarters
• 2 mini cucumbers, sliced in quarters or halved
• 3 radishes, quartered or veggies of your choice
• 1 teaspoon extra virgin olive oil
• 1 tablespoon chopped fresh dill, plus more for garnish
• 1 teaspoon Za’atar

Directions:

1. Combine cottage cheese and dill in a small bowl, drizzle with olive oil and top with Za’atar and fresh dill.

2. Place on a plate or small platter with cut up fresh veggies

Ingredients:

• 1-1/2 cups dried cranberries 
• 1-1/2 cups sliced almonds
• 1 cup raisins
• 1 cup coarsely chopped walnuts
• 1/2 cup pistachios

Directions:

1. Toss together all ingredients. Store in airtight containers.

Ingredients

• 4 Red Velvet Apricots
• 8oz Goat cheese
• 8oz light cream cheese
• 2 eggs
• 1/4 tsp salt
• 1/3 cup + 4 tsp honey
• 1 lemon, zested
• 1 tbsp lemon juice 
• 4 tsp brown sugar, can use coconut, date or monk fruit sugar

Directions

1. Heat the oven to 375 degrees and line a sheet pan with parchment paper. 
2. Cutting around the seed, cut each apricot in half.
3. In a bowl, beat the goat cheese until it begins to break up into pieces. Add the cream cheese and mix until combined and there are no visible lumps. Add the eggs one at a time, and combine thoroughly. Mix in the salt, 1/3 C honey, lemon zest, and juice. 
4. With a floured rolling pin, on a lightly floured work surface roll out the dough approximately 1/8'' thick. Measure, cut, and line the tart pans with dough. Gently push the dough down into the contours of the tart pans without stretching the dough. Trim away any excess dough from the tops of the tart pans. Fill each tart pan 3/4 full with the goat cheese filling and place half an apricot, cut side up, in the middle of the heart. Drizzle the remaining honey on top of the apricots and then top with a sprinkle of sugar. 
5. Place the individual tart pans on the prepared sheet pan. Bake for 25-30 mins until the crust turns golden and the cheese filling is set around the edges of the tart. Cool for 20 minutes before removing the tarts from the pans. 

Ingredients:

• 24 (8 to 10-inch) wooden skewers
• 1 (12-ounce) jar whole roasted red peppers (3 whole)
• 1 (12-ounce) jar marinated quartered artichoke hearts
• 1 medium bunch fresh basil
• 1 (2-ounce) piece Pecorino Romano cheese (optional)
• 6 to 8 ounces pitted Kalamata or mixed Greek olives, preferably marinated
• 1 pint cherry or grape tomatoes, preferably multicolor
• 12 slices (4 ounces) assorted cured meats, such as salami or prosciutto
• 2 tablespoons balsamic glaze or aged balsamic vinegar
• 1 tablespoon extra-virgin olive oil
• Freshly ground black pepper
• 1 tablespoon chopped fresh parsley leaves

Directions:

1. Drain 1 jar whole roasted peppers and slice lengthwise into 1/2-inch wide strips. Drain jar of marinated quartered artichoke hearts. Pick the leaves from 1 medium bunch fresh basil until you have 48 leaves.

2. Cut 2 ounces Pecorino Romano cheese into 12 (about 3/4-inch) cubes.

3. Assemble the skewers: For each skewer, thread in this order from bottom to top, skewer: 1 pitted olive, 1 marinated ciliegine or Pecorino cube, 1 basil leaf, 1 tomato, 1 slice cured meat (fold over once or twice before threading), 1 artichoke heart quarter, 1 roasted red pepper slice (fold over once or twice before threading), 1 basil leaf and 1 olive. Place on a serving platter.

4. Drizzle with 2 tablespoons balsamic glaze and 1 tablespoon extra-virgin olive oil. 5. Sprinkle with freshly ground black pepper, and 1 tablespoon chopped fresh parsley leaves.

Ingredients:

• 3 teaspoons olive oil
• 1 teaspoon minced garlic
• 1/4 cup minced onion
• 1 cup chopped fresh spinach, packed
• 3 tablespoons shredded low fat cheddar cheese
• 3 large eggs
• 1 cup water

Directions:

1. First, add all of the eggs to a container with a pour spout. Whisk eggs together until there are no chunks. Set aside. 

2. Turn on your Instant Pot’s saute feature. Add olive oil.

3. When the olive oil is fragrant, add garlic and onion and saute for 2 minutes. Then add chopped spinach and saute until wilted.

4. Transfer veggies to a different bowl and clean the Instant Pot.

5. Place your silicone egg bites tray on a hard surface. Then, add 1 tsp of the veggie mixture to each bite. Next, add a big teaspoon of shredded cheese and then fill each egg bite about 3/4 of the way full with egg. Use the back of a spoon to mix everything together.

6. Place the trivet on the bottom of your Instant Pot and add in 1 cup of water. Then, place the silicone egg bites mold on top of the trivet and seal your Instant Pot closed.

7. Turn the valve to seal and turn the Instant Pot to manual > high pressure > and set the timer to 10 minutes. It will take around 10 minutes for the Instant Pot to start counting down, but eventually, it will start counting down from 10 minutes.

8. Once the timer goes off, quick release the Instant Pot to let out the pressure. Take the lid off and carefully remove the mold.

Ingredients:

• 3/4 c. low fat mayonnaise
• 2 tbsp. ranch seasoning
• 8 (10") flour tortillas
• 8 oz. sliced low fat American or cheddar cheese
• 1  lb. deli-sliced turkey breast
• 1 lb deli-sliced baked ham
• 16 butter lettuce leaves

Directions:

1. In a small bowl, mix mayonnaise and ranch seasoning.

2. On a clean surface, lay tortillas flat. Spread each tortilla with 1 tablespoon mayonnaise mixture. Place 2 to 3 slices cheese on bottom two-thirds of each tortilla. Top cheese with ham and turkey. Top meat with 2 to 3 lettuce leaves and tightly roll up.

To serve right away, slice into 1" rounds and arrange on a platter. To make ahead, place seam side down on a baking sheet and refrigerate up to 6 hours. Slice when ready to serve.

Ingredients:

• 1 cup dried chickpeas, soaked overnight 
• ½ cup roughly chopped onion
• 1 cup roughly chopped parsley
• 1 cup roughly chopped cilantro
• 1 small green chile pepper, serrano or jalapeno pepper
•  3 garlic cloves
•  1 teaspoon cumin
• 1 teaspoon salt
• ½ teaspoon cardamom
•  ¼ teaspoon black pepper
•  2 tablespoons chickpea flour (or other flour)
• ½ teaspoon baking soda
• Oil for baking

Directions:

1. The night before, soak the dried chickpeas in water. Make sure the water covers the chickpeas by 2-3 inches, as they'll triple in size.

2. Drain and rinse the chickpeas and add them to your food processor, along with the onion, parsley, cilantro, pepper, garlic, cumin, salt, cardamom and black pepper.

3. Pulse the food processor several times until the mixture resembles the texture of coarse sand.

4. Transfer the falafel mixture to a bowl and add the chickpea flour and baking soda. Stir together, then cover or add a lid and refrigerate the mixture for 30 minutes to one hour.

5. Use your hands, an ice cream scoop or falafel scoop to form the falafel into balls or patties. If you find the mixture is too wet, you can add another tablespoon of chickpea flour. If it's too dry and crumbly, you can add a teaspoon or two of water or lemon juice. 

6. To bake them, pre-heat your oven to 425°F. Lightly spray or brush a baking sheet with oil. Place the falafel on the baking sheet, lightly spray or brush the top side with oil and bake for 25-30 minutes, flipping halfway through. 

Ingredients:

• 4 slices of fresh rustic bread, washed and cut into cubes
• 4-5 medium, ripe, organic tomatoes
• 1 clove of garlic, minced
• 12 fresh basil leaves
• 1/4 cup extra-virgin olive oil (for tomato mixture)
•  ½ teaspoon salt 
•  Black pepper to taste
•  Olive oil to dress

Directions:

1. Season tomatoes: Place  diced tomatoes in a bowl and season with oil, salt, pepper, garlic and basil leaves. Mix well and let stand for at least 20-30 minutes;

2. Cut the bread into diagonal slices.

3. Add the tomato mixture to the bread and sprinkle salt, pepper and olive oil on top if desired. 

Ingredients:

• 4 ounces reduced-fat cream cheese
• 2 tablespoons lime juice
• 1 teaspoon Sriracha chili sauce or 1/2 teaspoon hot pepper sauce
• 1 medium sweet red pepper, finely chopped
• 2/3 cup cubed avocado
• 3 green onions, thinly sliced
• 1/3 cup chopped fresh cilantro
• 8 round rice paper wrappers (8 inches)
• 1 medium mango, peeled and thinly sliced
• 2 cups alfalfa sprouts or lettuce 

Directions:

1. Mix cream cheese, lime juice and chili sauce; gently stir in pepper, avocado, green onions and cilantro.

2. Fill a large shallow dish partway with water. Dip a rice paper wrapper into water just until pliable, about 45 seconds (do not soften completely); allow excess water to drip off.

3. Place wrapper on a flat surface. Place cream cheese mixture, mango and sprouts across bottom third of wrapper. Fold in both ends of wrapper; fold bottom side over filling, then roll up tightly. Place on a serving plate, seam side down. Repeat with remaining ingredients. Serve immediately.

Ingredients:

• 1 package 13.8 oz ready made pizza dough
• 1 to 1 1/4 cups tomato sauce (no salt added)
• pepperoni
• 4 oz. cremini mushrooms diced
• 1/2 cup black olives sliced
• 1 cup shredded mozzarella cheese
• fresh parsley diced for garnish
• 1/2 cup veggies of choice, sliced thinly (eggplant, zucchini, bell peppers, onions)

Directions:

1. Preheat oven to 400 degrees. Spray a mini muffin pan with non-stick baking spray. Set aside.

2. Roll out pizza dough and cut into 24 triangles. Place each pizza dough triangle into each mini muffin cup, leaving the two ends of the triangle sticking out (this will help to pull out the pizza bites easier after baking).

3. Top each dough triangle with 1 teaspoon of tomato sauce, and then load on the toppings: place pepperonis in (sticking up is ok), mushrooms black olives, and veggies. Top each cup with some shredded mozzarella cheese and fresh parsley.

4. Bake for 15 minutes, or until pizza crust is browned and cooked through. Let cool for a few minutes and enjoy!

Ingredients: 

• 1 cup oats
• 1 large apple, peeled and chopped
• 3 Tbsp honey or maple syrup, or applesauce
• 1 tsp vanilla
• 1 tsp cinnamon
• 1/2 tsp baking soda
• 1/2 tsp baking powder
• 3 tbsp yogurt
• 2 eggs
• 1 Tbsp butter or coconut oil

Directions:

1. Preheat the oven to 350F.

2. Put all ingredients in a blender or in a bowl to process with a hand blender, but use only 3/4 of the oats. Process until smooth and then mix in the 1/4 of the oats.

3. Line a smaller sized baking pan with parchement paper and pour the mixture inside.

4. Bake for 20-30 minutes or until a toothpick comes out clean.

5. After baking let the cake cool off, slice, put the slices in an airtight container in the fridge for at least an hour. The cake gets better the longer it’s cooled. Enjoy for breakfast or a snack.

Ingredients:

• 6 medium Yukon Gold potatoes
• Oive oil
• Salt and freshly ground black pepper 
• Fresh sage leaves
• 1/3 cup unsalted butter, melted
• Fresh parsley
• Red pepper flakes

Directions:

1. Preheat the oven to 425°F and line a baking sheet with parchment paper.

2. Place one of the potatoes on a cutting board and lay butter knives or chopsticks along both of its long sides. Use a knife to cut the potato crosswise into ⅛-inch-thick slices, stopping when your knife reaches the butter knives or chopsticks so that the potato stays intact at the bottom. Repeat. 

3. Place the potatoes on the baking sheet. Drizzle with olive oil, sprinkle with salt and pepper, and use your hands to coat, aim to get the oil and seasonings in between the potato slices. Slide a sage leaf into each of the cracks between the potato slices. Drizzle with a little more olive oil and roast for 50 minutes.

4. Remove the potatoes from the oven and brush with the butter. Roast for another 25 minutes, or until the potatoes are tender in the middle and crisp around the edges. Top with parsley and red pepper flakes. 

Ingredients: 

• 1 acorn squash, sliced 
• 2 tbsp olive oil or butter
• 2 tablespoon maple syrup
• 1 teaspoon ground cinnamon
• 1 tablespoon brown sugar
• 1/2 tsp salt 

Directions:

1. Preheat the oven to 415 degrees Farenehit. 

2. Slice the acorn squash in 1 inch slices. 

3. Brush both sides of each slice with olive oil (or butter).

4. Drizzle maple syrup on each slice. Sprinkle with cinnamon and salt.

5. Bake for 40 minutes or until soft.  

Ingredients: 

• 1 tsp olive oil
• 1 shallot, finely chopped
• 1 1/2 cup dry sherry wine
• 1/2 cup sherry vinegar
• 2 tbsp brown sugar
• 1 tbsp cold unsalted butter
• 1 lb green beans blanched
• Salt and pepper

Directions:

1. Heat olive oil in a medium saucepan on medium.

2.Add shallot, cook until tender, 4-5 minutes.

3. Add sherry wine, vinegar, and brown sugar and simmer until syrupy and reduced by ¾, 15-20 minutes.

4. Whisk in butter, then toss with green beans and ½ teaspoon each salt and pepper.

Ingredients: 

• 1 medium spaghetti squash
• 1 1/2 cup panko bread crumbs
• 1 cup parmesan cheese
• 2 large eggs
• 1/2 tsp black pepper
• 1/2 tsp onion powder

Directions:

1. Preheat oven to 400°F.

2. Wash squash. Using a fork, poke squash 7-10 times. Place squash in microwave safe dish and microwave for 7-10 minutes.

3.Remove and carefully cut the squash lengthwise; it will be hot!

4. Remove seeds and use fork to scrape out the insides.

5. Measure out 2 cups of spaghetti squash strands and squeeze out the water. Chop the strands into small pieces.

6. Mix the squash, bread crumbs, parmesan cheese, eggs and spices together until well combined.

7. Form into small tots. Spray baking sheet with nonstick cooking spray and place tots on sheet.

8. Bake for 15 minutes, then flip and bake for 10 minutes more.

Ingredients:

• 1 lb frozen edameme in pods
• 1 tbsp olive oil
• 1/4 tsp red pepper flakes
• 2 garlic clives
• salt and lime juice to taste

Directions:

1. Cook 1 pound frozen edamame in the pods in salted boiling water until tender, 5 minutes; drain. Heat 1 tablespoon olive oil, 1/4 teaspoon red pepper flakes and 2 sliced garlic cloves in a skillet over medium heat, 1 to 2 minutes. 

2. Stir in the edamame, some lime juice and salt.

Ingredients:

• 1 large head of cauliflower cut into florets
• ½ cup all-purpose flour
• ½ cup water
• 2 teaspoons garlic powder
• 1 teaspoon paprika
• ½ teaspoon salt
• ¼ teaspoon black pepper
• Nonstick spray
• ½ cup hot sauce
• 2 tablespoons unsalted butter melted
• ½ tablespoon lemon juice
•  Ranch or blue cheese dressing for serving

Directions:

1. Preheat oven to 450°F. Grease a baking sheet with nonstick spray. 

2. In a large bowl, whisk flour, water, garlic powder, paprika, salt and pepper until batter is smooth. Add cauliflower to batter and toss to coat.

3. Spread cauliflower onto the baking sheet in a single layer with space between them. Bake in the oven until lightly browned, ~20-25 minutes, flipping over halfway through.

4. In a small bowl, combine the hot sauce, melted butter and lemon juice until well blended. Brush the buffalo sauce mixture on the cauliflower.

5. Return to the oven and bake until they start to brown, ~15 minutes. Serve hot with blue cheese or ranch dressing

Ingredients

• 3 cups cooked rice *
• 2 tablespoons sesame oil
• 1 small white onion, chopped
• 1 cup frozen peas and carrots, thawed
• 2-3 tablespoons soy sauce more or less to taste
• 2 eggs, lightly beaten
• 2 tablespoons green onions, chopped, optional

Directions 

1. Preheat a large skillet or wok to medium heat. Add the sesame oil, onion, peas, and carrots. Cook until tender.
2. Slide the onion, peas, and carrots to the side, and pour the beaten eggs onto the other side of the skillet. Using a spatula, scramble the eggs. Once cooked, mix the eggs with the vegetable mix.
3. Add the rice to the veggie and egg mixture. Pour the soy sauce on top. Stir and fry the rice and veggie mixture until warmed through and combined.
4. Add chopped green onions if desired.

Ingredients:

• ⅓ cup extra-virgin olive oil
• 3 tablespoons fresh lemon juice
• 1 garlic clove, grated
• ½ teaspoon sea salt
• ¼ teaspoon ground coriander
• Pinch cinnamon
• 3 cups finely chopped parsley,  2 bunches
• 1 cup diced English cucumber
• 1 cup cored and diced tomato
• ⅔ cup cooked bulgur wheat
• ⅓ cup finely chopped fresh mint
• 2 scallions, chopped

Directions:

1. In a large bowl, whisk together the olive oil, lemon juice, garlic, salt, coriander, and cinnamon. Add the parsley, cucumber, tomato, bulgur, mint, and scallions and toss to combine.

Season to taste and chill until ready to serve.

Ingredients:

• 6 oz uncooked elbows, wheat or gluten-free
• 2 ripe medium tomatoes, diced
• 1/4 red onion, or white, finely chopped
• 1/4 cup light mayonnaise
• 1 tbsp white vinegar
• 1/4 teaspoon garlic powder
• 1 tsp dried oregano
• 2.5 oz can sliced black olives
• Salt and black pepper, to taste

Directions:

1. Bring a large pot of generously salted water to a boil. Add the macaroni and cook according to package directions.

2. Drain and rinse under cold water.

3. Meanwhile, in a large bowl, combine mayonnaise, vinegar, tomatoes (and all of the juice from the tomatoes), olives, onion, garlic powder, oregano salt and pepper. Mix well.

4. When the pasta is done, mix it in and serve right away room temperature or chilled.

Ingredients:

• 6 large ears of corn, 6 cups
• 1/4 cup chopped scallions
• 2 tablespoons olive oil
•  1/3 cup queso Cotija, crumbled
• 2 tablespoons chopped fresh cilantro
• 1 teaspoon Tajin, Chili Lime Seasoning or Trader Joes Everything But the Elote seasoning
• 1/4 teaspoon salt
• Lime wedges, for serving

Directions:

1. Set the grill to medium-high. Husk the corn.

2. Grill 10 to 12 minutes, turning often, until charred in spots. Transfer to a cutting board and set aside to cool.

3. Cut the kernels off the cob. Put the corn, scallions and cotija cheese in a medium salad bowl. Drizzle with the olive oil and toss.

4. Add the tajin (chili lime seasoning), cilantro and toss again. Taste for salt and pepper and adjust as needed.

5. Serve topped with more chili lime seasoning and fresh lime wedges if desired.

Ingredients:

• 2 medium extra ripe plantains, skin should be black

Directions:

1. Spray the air fryer basket with olive oil.

2. Cut the ends off the plantain then using a sharp pairing knife, cut a slit along the length to peel.

3. Remove the skin carefully and transfer to the air fryer basket.

Spray with more oil on top and air fryer 370F about 8 minutes on each side, until tender.

4. Then slice them and enjoy.

Ingredients

• Cooking spray
• ⅓ cup all-purpose flour
• 2 large egg whites
• ½ cup panko breadcrumbs
• ⅓ cup grated Parmesan cheese
• 1 teaspoon Italian seasoning
• 1 teaspoon garlic powder
• ¼ teaspoon salt
• ¼ teaspoon ground pepper
• 1 12-ounce eggplant, cut into "fries" about 1/2 inch square and 3 inches long

Directions

1. Preheat oven to 425 degrees F. Place a wire rack on a large-rimmed baking sheet. Coat with cooking spray.
2. Spread flour in a shallow dish such as a pie pan. Lightly whisk egg whites in another shallow dish. Combine panko (corn flakes if you want less sodium), Parmesan, Italian seasoning, garlic powder, salt and pepper in a third shallow dish.
3. Dredge eggplant sticks in the flour, shaking off excess. Next dredge in the egg whites and finally, dredge in the panko mixture, turning to coat well, Transfer to the prepared rack. Coat all sides with cooking spray. Bake until browned and crispy, about 15 minutes. Serve with your favorite marinara, if desired.

Ingredients:

• ¾ cup beef stock, Mexican beer (Sol, Pacifico, Negro Modelo, etc.), or water
• 1 small/medium white onion, peeled and roughly chopped
• 4 to 5 cloves garlic
• one 4-ounce can diced green chiles
• 4 chipotles in adobo sauce
• 1 to 2 tablespoons adobo sauce, 
• ¼ cup fresh lime juice
• 2 tbsp apple cider vinegar
• 1  tablespoon ground cumin
• 1  tablespoon dried oregano
• 2 teaspoons salt, or to taste
• 1 teaspoon black pepper
•  ¼ teaspoon ground cloves
• 2 tablespoons olive oil
• 3 pounds boneless beef chuck roast, fat trimmed, and diced into 2-inch chunks
• 3 or 4 bay leaves

Directions:

1. Add the oil, beef, and sear on all sides until nicely crusted using the Saute function; flip intermittently; press Cancel to turn off the heat.

2. Add the 13-ingredient puree to the beef that’s in your Instant Pot, add bay leaves, stir to combine, close lid securely and set vent to Sealing.

3. Press Manual, then press Pressure until the light on High Pressure illuminates. Adjust the +/- buttons until time reads 60 minutes and cook.

4. After 60 minutes, carefully turn the vent to Venting for quick release, wait until all of the steam has released, and the valve has dropped.

5. Remove the lid, discard bay leaves, shred the meat with 2 forks, and I recommend allowing it to sit in the juices for ~15 minutes before serving so it soaks up even more flavor.

Ingredients:

• 3 tablespoons soy sauce
• 1 tsp finely grated lime zest and 3 tablespoons fresh lime juice
• 3 tablespoons brown sugar  
• 2 tablespoons sesame oil  
• 1 tsp finely grated  fresh ginger 
• 1/4 teaspoon black pepper  
• 4 frozen skinless salmon fillets, preferably thick center-cut pieces (about 6 ounces each)  
• 2 tbsp finely chopped scallions 
• 3 tablespoons cilantro leaves  
• Cooked rice, for serving  

Directions:

1. Add the soy sauce, lime zest and juice, brown sugar, sesame oil, ginger and pepper to the bowl insert of an Instant Pot. Set to high saute for 3 minutes, stirring the sauce with a wooden spoon to combine. Add the salmon fillets, turning them to coat with the sauce.

2. Follow the manufacturer’s guide for locking the lid & preparing to cook. Set to pressure cook on low for 1 minute. After the pressure-cook cycle is complete, follow the manufacturer's guide for natural release. After 2 mins, being careful of any remaining steam, unlock and remove the lid. Check one fillet for doneness by gently cutting into it. 

3. Carefully transfer the salmon fillets to a serving platter with a metal spatula. Set the pot to high saute for 3 minutes, reduce the sauce until syrupy, stirring frequently. Spoon the sauce onto the salmon fillets. Top with the scallions and cilantro and serve with the rice and lime wedges. 

Ingredients:

• 1 1/2 cups quinoa
• One 15-ounce can chickpeas, drained & rinsed
• 2 cloves garlic, chopped
• Salt & ground black pepper
• One 10-ounce package frozen chopped spinach
• 3/4 cup plain Greek yogurt
• 2 Persian cucumbers, shredded on the large holes of a box grater
• 1 lemon, half juiced and the other half cut into 4 wedges
• 2 tablespoons chopped fresh dill
• 2 tbp chopped fresh mint
• 1 tablespoon olive oil
• 1 cup grape tomatoes, halved
• 1/2 cup crumbled feta 

Directions:

1. Place the quinoa in a fine-mesh strainer and rinse under cold water until the water runs clear. Transfer to a 6- or 8-quart Instant Pot  multi-cooker. Add chickpeas, garlic, 1 1/2 cups warm water, 1 1/2 tsp salt and some pepper, making sure the quinoa is fully submerged. Place the frozen spinach on top.

2. Follow the manufacturer's guide for locking the lid and preparing to cook. Set to pressure cook on high for 1 minute. After the pressure-cook cycle is complete, follow the manufacturer's guide for natural release. After 5 minutes, follow the manufacturer’s guide for quick release and wait until the quick-release cycle is complete. Being careful of any remaining steam, unlock and remove the lid.  

3. While the quinoa is cooking, stir together yogurt, shredded cucumbers, lemon juice, dill, mint, olive oil, a  pinch of salt + pepper in a medium bowl until combined. Set aside until ready to serve. 

4. Stir the quinoa mixture until the chickpeas + spinach are evenly distributed throughout. Divide among 4 dinner bowls, top with the grape tomatoes and feta, drizzle with tzatziki and serve with the lemon wedges. 

Ingredients:

• 1 lb dried red kidney beans
• 2 tablespoons olive oil
• 6 cloves crushed garlic
• 1 tablespoon tomato paste
• 1/4 bunch cilantro sprigs
• 1 red onion, cut into 8 pieces
• 1 cubanelle pepper, cut in 4 pieces
• 2 chicken bouillon cubes
• 1 1/2 teaspoons adobo seasoning
• salt to taste
• white or brown rice, for serving 

Directions:

1. Put beans in the pressure cooker or Instant Pot and cover them with water so there’s 2 inches over them (10 cups).

2. Soak overnight, but don’t drain.

3. Next day, cover and seal the pressure cooker (or Instant Pot) over medium heat, when the pot comes to pressure cook high pressure 20 minutes. Natural release.

4. While the pressure releases, in a large skillet, heat oil over medium-low heat and add garlic, tomato paste, cilantro, red onion, pepper, bouillon cube and saute about 10 minutes, stirring.

5. Open the pressure cooker when the steam releases, take 25% of the beans and liquid and transfer to the blender. Puree well then return to the pot.

6. Add adobo seasoning and salt  to taste. 

7. Add the sauteed vegetables to the beans and bring to a boil over medium heat. (In the Instant Pot use the saute button.)

8. Boil uncovered over medium-low heat until the texture becomes creamy and the liquid reduces, about 30 minutes stirring often. Serve over rice and enjoy!

Ingredients:

• 24 oz 3 boneless skinless chicken breasts
• 1 celery stalk, diced
• 1/2 onion, diced
• 1 clove garlic, minced
• 16 oz fat free low sodium chicken broth
• 1/2 cup hot suace

For the wraps:

• 6 large lettuce leaves, Bibb or Iceberg (can use tortilla if prefer)
• 1 1/2 cups shredded carrots
• 2 large celery stalks, cut into 2 inch matchsticks

Directions:

1. Combine chicken, onions, celery stalk, garlic and broth (enough to cover your chicken, use water if the can of broth isn’t enough) in the Instant Pot. Cover and cook high pressure 15 minutes. Natural release.

2. Remove the chicken from pot, reserve 1/2 cup broth and discard the rest. Shred the chicken with two forks, return to the pot with the 1/4 to 1/2 cup broth and the hot sauce and saute 2 to 3 minutes. Makes 3 cups chicken.

3. To prepare lettuce cups, place 1/2 cup buffalo chicken in each leaf, top with 1/4 cup shredded carrots, celery and dressing of your choice. Wrap up and start eating!

Ingredients:

• 1 1/2 lbs raw skinless chicken tenders, or chicken breast
• 1/4 tsp garlic powder
• 1/8 tsp oregano
• 1/8 tsp ground cumin
• Salt, to taste
• 16 oz roasted salsa verde
• For serving: black beans, corn, sliced avocado, tomatoes, lettuce, and onions

Directions:

1. Season chicken with garlic powder, oregano, cumin and salt and place in the bottom of the Instant Pot.

2. Cover with salsa verde, cover and cook HIGH pressure 20 minutes. Quick or natural release.

3.Remove chicken, shred with 2 forks.

4. Serve with desired toppings; brown rice, black beans, and sliced veggies 

Ingredients:

• 2 lbs. chicken thighs
• 1.5 tablespoons olive oil
• 1 tablespoon minced garlic
• 1/3 cup honey
• 2 tablespoon soy sauce or tamari
• 1 teaspoon chili garlic sauce
• 1 teaspoon sesame seeds

Directions:

1. First, use a few pieces of paper towel to remove as much moisture as possible from your chicken thighs.

2. Next, turn on the Instant Pot's sauté feature. Add olive oil and then sear both sides of each chicken thigh for 2-3 minutes to give them a nice brown.

3. While the chicken thighs are sauteing, prepare the honey garlic sauce. Mix together minced garlic, honey, soy sauce, and chili garlic sauce.

4. Once the chicken thighs are done browning, turn off the sauté function and then pour on the honey garlic sauce. If your Instant Pot easily gets the burn notice often, feel free to use your trivet for your chicken. 

5. Close your Instant Pot and turn the valve to seal. Turn your Instant Pot to manual > high pressure > and set the timer for 5 minutes. It will take around 10 minutes for the pressure to build before it starts counting down from 5 minutes.

6. When the timer goes off, quick release your Instant Pot by opening the valve.

7. Remove the lid and then check the internal temperature of the chicken. If they are at least 160ºF – 165ºF, then they are done and you can remove them. If they aren't done, put the lid back on and cook for 1-3 more minutes.

8. Option to serve immediately and pour the sauce over the chicken thighs.

10. Pour the sauce over the chicken and serve with sesame seeds, your favorite grain and veggies.

Ingredients:

• 1 tablespoon olive oil
• 1 small yellow onion, chopped 
• 2 cloves garlic, minced
• 3 cups low sodium vegetable broth
• 1 large carrot, sliced into 1/2-inch pieces
• 1 large (about 3 pound) butternut squash, peeled, seeded and chopped into 1-inch pieces (6-8 cups chopped)
• 2 tablespoons butter or olive oil
• ¼ teaspoon salt, or to taste
• ¼ teaspoon pepper, or to taste
• ⅛ teaspoon ground cinnamon
• ⅛ teaspoon ground nutmeg

Directions:

1. Turn on saute mode on Instant Pot and add the olive oil. When the pot is hot, add the onion and saute until onion begins to soften, about 2 minutes. Add the garlic & cook, stirring, for 30 seconds. Press Cancel to turn off the Instant Pot.

2. Pour in 1 cup of the vegetable broth and scrape up any bits that may be stuck to the bottom of the pot. Add all of the remaining ingredients, including the remaining 2 cups broth, to the pot. Stir.

3. Close the Instant Pot lid and turn the steam release valve to the sealing position. Set the cook time to 10 mins at high pressure using the pressure cook or manual function.

4. The Instant Pot will take about 15 minutes to reach pressure and then the cook time will begin counting down. When the cook time ends, allow the pressure to release naturally for 10 mins  by leaving the Instant Pot alone. 5. Then do a quick release of the remaining pressure by carefully turning the steam release valve to the venting position.

6. Once all of the steam has escaped and the pin drops down, open the Instant Pot lid. Use an immersion blender to puree the soup until smooth, or transfer it in batches to a blender to puree. Serve.

Ingredients:

• 6 Large Eggs
• ¼ cup diced red bell pepper
• ⅓ cup minced yellow onion
• ½ cup chopped spinach
• 1 clove garlic, minced
• 1 tsp oil
• ⅓ cup heavy cream
• ½ tsp salt
• ⅛ tsp pepper
• ½ cup grated low fat white cheddar cheese
• 1 cup water

Directions:

1. Spray your 7×3 dish/pan very well with cooking spray. Cut a circle of parchment paper to line the bottom of the dish for extra easy removal.

2. Crack eggs into a large bowl, chop the veggies, & measure out all the ingredients. 

3. Use an egg beater or whisk to whip your eggs until yolks and whites are fully incorporated. 

4. Next whisk in heavy cream. Season with salt & pepper and add cheese. Set aside.

5. Turn  Instant Pot on to sauté function and heat 1 tsp oil. 6. Sauté onion and pepper until tender, adding  garlic and spinach at the very end. Cook for an additional 30-60 seconds then scoop out the mixture and add to your prepared baking dish. Turn IP off.

7. Give the insert a quick rinse on the inside to remove any stubborn veggie bits left behind, then return to your IP, add 1 cup water. Top with a handled trivet and, if yours does not have handles, feel free to make a makeshift handle/sling with folded aluminum foil.

8. Whisk again to mix, then pour egg mixture into your baking dish. Place on top of trivet and lock the lid.

9. Set to 6 mins high pressure and make sure vent is in the sealed position.

10. Once it beeps, allow a natural pressure release for 10-12 mins before unlocking the lid.

11. Open the lid, patting the top of the frittata dry with a paper towel as needed. Run a knife along the side to release, allow to cool slightly, then turn it over onto a plate or serve it straight from the bowl by cutting and removing slices with a pie server.

Ingredients:

• 1 1/2 lb boneless skinless chicken breasts
• 1 cup Thai peanut sauce
• 3/4 cup chicken broth
• 5 oz. stir-fry rice noodles
• 1 c. sugar snap or snow peas
• optional garnishes – chopped peanuts red pepper flakes, green onions & cilantro

Directions:

1. Turn your Instant Pot to sauté and lightly sauté the peas for 1-2 until just slightly cooked. Remove peas and set aside. Turn off of sauté.

2. Add the chicken, Thai peanut sauce and broth to the pot. Cook on high pressure for 12 mins.

3. Release the steam by turning the nozzle and remove the chicken from pot, leaving the sauce. To the sauce, add the noodles and ensure all of the dry noodles are submerged in sauce. 4. Top with the peas and replace the cover as quickly as possible. Change the settings to slow cooker (normal), and cook for 10 mins or until the noodles are soft but firm.

5. Meanwhile, shred the chicken breasts and set aside.

6. Remove the lid of the pressure cooker and give the noodles a good stir. Add the chicken back to the pot with the noodles and stir. Serve warm.

Ingredients:

• 1.5 pounds red potatoes (~ 12 medium potatoes or 16 small potatoes), scrubbed and halved
• 1 cup reduced-sodium vegetable broth
• 2 teaspoons dried Italian seasoning or dried parsley
• 1/2 teaspoon garlic powder
• 1/2 teaspoon sea salt
• 1/4 teaspoon ground black pepper
• 2 tablespoons butter 

Directions:

1. In the base of a 6-quart pressure cooker, combine the halved potatoes, broth, Italian seasoning, garlic powder, sea salt, black pepper. Stir gently to combine.

2. Place the butter on top and lock on the lid.

3. Set the time to 7 minutes at high pressure.

4. When the cooking time is complete, carefully use the quick release to release the pressure and remove the lid.

5. Stir the potatoes and transfer to a serving dish. Serve hot and enjoy!

Ingredients:

• 1 cup uncooked quinoa
• 1 cup water
• 1 red bell pepper, cored and chopped
• 3 Persian cucumbers or 1 English cucumber, chopped
• 1/3 cup green or black pitted olives, chopped
• 1/4 cup dried cranberries
• 1/4 cup pumpkin seeds
• 2 tablespoons olive oil
• 2 lemons, juiced
• 1/2teaspoon sea salt
• 1/4 teaspoon black pepper

Directions:

1. Rinse the quinoa in a fine-mesh sieve until the water runs clear. Drain & place the quinoa in a 6-quart Instant Pot. Add the water.

2. Lock on the lid, set the Instant Pot to 1 minute cooking time at high pressure. Be sure the sealing valve is set to “sealing”.

3. Once the cooking time is up, let the pressure come down naturally for 10 mins and then release any remaining pressure.

Remove the lid and use a fork to fluff the quinoa.

4. Add the red bell pepper, cucumber, olives, cranberries, and pumpkin seeds to the quinoa and stir to combine.

5. Add the oil, lemon juice, salt, and pepper. Stir one more time to combine.

6. Serve chilled or at room temperature.

Ingredients

• Olive oil cooking spray
• 1 ¼ lb lean ground beef
• ½ onion diced
• 2 teaspoon olive oil
• 3 cloves garlic minced
• Himalayan salt
• ½ cup water
• 2 ¼ cups gluten free pasta
• 28 oz crushed tomatoes 1 large can
• 2 tablespoons fresh basil or 1 tsp dried
• 1 teaspoon oregano
• 2 cups chopped spinach
• ¾ cup ricotta cheese
• 1 cup freshly shredded low fat mozzarella
• ⅓ cup low fat Pecorino Romano or Parmesan Cheese

Directions:

1. Set Instant Pot to saute and coat with olive oil cooking spray.  Add in meat & brown until almost cooked through. Add in diced onions, cook until onions begin to get tender.  Drain meat if necessary, then add in olive oil and garlic. Stir and cook until garlic is fragrant. Sprinkle meat mixture with salt.  

2. Add water to the Instant Pot and use a wooden spoon to scrape off any brown bits at the bottom of the pot, so you don’t trigger a burn notice.  Then layer uncooked pasta over meat mixture.

3. Mix basil and oregano into the crushed tomatoes and then layer that over the pasta.  Do not stir!

Place lid on your Instant Pot and set on manual/pressure cook for three minutes if you are using Banza pasta, for regular gluten free, set it for 2 minutes  

4. After cook time, do a quick release.  When it’s safe and all air has been released, carefully open lid.  Give everything a stir, then add in chopped spinach.

5. Allow spinach to wilt for a moment before stirring in ricotta & parmesan cheese. Top with shredded mozzarella and place lid on IP so cheese will melt.

6. Alternatively, you can place the pasta mixture in a broiler safe dish, top with cheese, and broil for a few minutes watching carefully until cheese is brown and bubbly.

7. Enjoy with addition parmesan cheese, if desired!

Ingredients:

• 3/4 cup green onion
• 1/2 cup ginger
• 1 cup corn oil
• 3 tbsp sesame oil
• 6 tsp salt

Directions:

1. Mince scallions and ginger. Heat oil, cook ginger scallions

on high heat and add corn oil. 

2.After the oil is shimmering and hot enough, add the ginger. Cook for 15 seconds before adding the green onions. Cook everything for another 20-30 seconds before transferring the sauce to a bowl.

3.  Add salt and sesame oil to the bowl, and mix for 30-60 seconds.

Ingredients:

• 1 cup orange juice
• 1/2 cup sugar 
• 2 tablespoons white vinegar
• 1 1/2 tablespoon corn starch 
• 1 tablespoon low sodium soy sauce 
• 1 tablespoon sesame oil
• 1 teaspoon garlic chili sauce
• 1/2 teaspoon ground ginger 
• 1 dash turmeric (optional)

Directions:

1. Put all of the ingredients into a small saucepan and stir.

2. Turn on heat to medium, and stir frequently until it starts to boil.

3. Allow it to boil slowly for ~30 seconds, then remove from the heat.

Ingredients:

• 1 tbsp olive oil
• 1 medium shallot 
• 2 cloves garlic, minced
• 1/2 cup dry white wine 
• Zest of 1 medium lemon
• 2 tbsp lemon juice
• 2 tbsp capers, rinsed
• 1 tbsp minced parlsey 
• Optional: red chili flakes

Directions:

1. In a  pan, add the shallot (or minced onion) and garlic. Cook until tender and translucent. 

2. Add the wine (or stock/broth), lemon zest and lemon juice. Heat the sauce until it gently starts to boil. Reduce heat.

3. Simmer the sauce for about 2 minutes or until it reduces a bit. Add capers, parsley, salt, and pepper to taste.  Add optional red chili flakes.

Ingredients:

• 1/2 cup low sodium soy sauce
• 1/3 cup honey
• 2 tbsp brown sugar
• 5 large garlic cloves, finely minced
• 2 tbsp rice viegar
• 1/4 cup water
• 1 tbsp cornstarch

Direcitons:

1. Add the soy sauce, honey, brown sugar, garlic and rice vinegar to a small saucepan over medium heat. Stir well.

When the sauce starts to bubble and sugar dissolves, reduce to low heat.

2. In a small bowl, whisk together the water and cornstarch, then stir into the honey garlic sauce. Heat and stir until the sauce starts to thicken and become glossy.

3. Remove from heat and set aside until ready to use. 

Ingredients:

• 1 cup plain low-fat yogurt
• 2-3 tbsp dijon mustard
• 1-2 tsps Sriracha or Asian chili-garlic sauce

Directions:

Place all ingredients in a bowl and whisk to combine.

Ingredients:

• 1 cup balsamic vinegar
• 1/2 tbsp honey

Directions:

1. Pour 1 cup balsamic vinegar into a saucepan and add 1/2 Tbsp honey

2. Bring to a low boil, then reduce heat to keep at a simmer for 12-15 minutes. Stir occasionally until reduced by half. It will thicken more as it cools.

Ingredients:

• ½ cup chopped parsley
• 4 cloves garlic - chopped
• 1 shallot - chopped
• 1 teaspoon dried oregano
• 1 small red chili - seeded and diced (or 2 tsp red pepper flakes)
• 3 tablespoon red wine vinegar
• 1/2 tsp salt (optional)
• ½ tsp ground black pepper
• 2/3 cup olive oil

Directions:

1. Add the chopped parsley, garlic, shallot, oregano, red chili, red wine vinegar, salt, and pepper to the bowl of a food processor. Process until finely minced (take care not to turn it into a thick paste from over-processing).

2. Transfer the mixture to a small bowl and pour the extra-virgin olive oil over the mixture. Gently mix to combine. Allow the Chimichurri to stand for 15 minutes, time permitting.

3. Serve over your favorite foods or as a marinade. 

Ingredients:

• 1/4 cup extra-virgin olive oil
• 3 garlic cloves, peeled
• 1/4 teaspoon crushed red pepper
• 1 tablespoon tomato paste
• 1 (28-ounce) can low sodium  whole peeled Italian tomatoes with their juices, crushed
• Pinch of sugar
• 2 basil sprigs
• 1/4 cup chopped kalamata olives
• 1 tablespoons capers, drained
• Freshly ground black pepper
• 3 anchovy fillets (optional)

Directions:

1. In a large saucepan, heat the oil. Add the garlic, anchovies, and crushed red pepper and cook over moderate heat, stirring occasionally, until golden, about 5 minutes.

2. Add the tomato paste and cook, stirring, for 1 minute. Add the canned tomatoes with their juices.

3. Stir in the sugar, basil, olives, and capers. Season with salt and pepper to taste and bring to a boil.

4. Simmer the sauce over low heat, stirring occasionally, until it thickens and is reduced to 3 cups, about 30 minutes. Season again with salt and pepper to taste. Discard the basil sprigs and garlic.

Ingredients:

• 1 1/2 cups water
• 2 6 oz no-salt added tomato paste
• 1/2 cup no-salt added ketchup
• 1/4 cup packed dark brown sugar
• 1/2 teaspoon cinnamon
• 2 tablespoons chili powder
• 2 tablespoons lemon juice
• 2 tablespoons apple cider vinegar
• 2 tablespoons onion powder
• 4 tablespoons smoked paprika
• 1 teaspoon dry mustard
• 1 teaspoon garlic powder
• 1 teaspoon fresh ground black pepper
• 1/2 tsp salt (optional)

Directions:

Using a large saucepan, whisk together all the ingredients and bring to boil over medium heat. Reduce heat and let simmer, covered, for 20 minutes.

Ingredients:

• ¼ cup chopped onions
• 15 oz no salt added tomato sauce (canned)
• 8 tablespoons of no salt added tomato paste (Hunt's)
• 1 ½ tablespoons sugar
• 3 tsps garlic, diced or minced
• 1 ½ tsps ground oregano
• 2 tbsps leaves basil (dried)
• ⅛ tsp crushed red pepper flakes
• 1 ½ cups of water

Directions:

1. Spray a non-stick pan with cooking spray. Set to medium-low heat. 

2. Cook the onions until they're translucent and add the tomato sauce and tomato paste; then water. Stir in all the spices, and let the sauce simmer on low for 30 minutes. Adding in ground beef is optional.

3. Serving size is half a cup. 

Ingredients:

• 1/2 cup raw honey
• 2 tablespoons Worcestershire sauce or liquid aminos
• 2 cloves garlic minced
• 1/4 teaspoon crushed red pepper Flakes optional

Directions:

1. In a small saucepan, heat all ingredients on low heat for  ~1 minute. Stir well until they are a smooth and have even consistency.

Serve over chicken, tofu, or veggies. 

Ingredients:

• 1 cup pineapple juice
• 1 cup no-salt-added beef broth
• 1/3 cup red wine vinegar
• 1 tablespoon low sodium soy sauce
• 1 tablespoon low sodium Worcestershire sauce
• 1 tablespoon brown sugar
• 2 cloves garlic minced
• 1 teaspoon paprika
• 1 inch ginger freshly grated
• 1/4 teaspoon chili flakes
• 1 tablespoon corn starch
• 1 tablespoon  water

Directions:

1. In a sauce pan, add the pineapple juice, beef broth, red wine vinegar, low sodium soy sauce, low sodium Worcestershire sauce, and brown sugar, and whisk together over low heat.

2. Add the garlic, paprika, ginger, chili flakes and bring to a boil.  Once boiling, reduce heat to a low. In a separate bowl, mix the cornstarch and add cold water until corn starch dissolves. Pour the corn starch into the pineapple juice mixture and mix well to combine.

3. Allow sauce to cook over low heat for 5 minutes until thickened. Toss with steamed vegetables, rice, chicken, or tofu.

Ingredients:

• 1 rotisserie chicken, shredded
• 8 tostadas, warmed
• 2 cups refried beans
• 1 cup pico de gallo

Directions:

1. Spread 1/4 cup of refried beans on each tostada.

2. Top with chicken and pico de gallo.

Ingredients:

• ½ cup mashed, cooked sweet potato
• ¼ cup canned black beans, drained & rinsed
• 2 whole wheat tortillas, 8 inch size
• 2 tablespoons chunky salsa
• 2 tablespoons reduced fat shredded cheddar cheese

Directions:

1. In a medium size bowl, mash the sweet potato with the beans.

2. Coat a skillet with cooking spray or oil on medium heat.

3. Place one tortilla in skillet. Spread the sweet potato and black bean mixture onto it. Top with salsa and shredded cheese. Cover with the other tortilla.

4. Cook for 2-3 minutes then flip with a wide spatula and cook for another 2-3 minutes. Remove from pan to a cutting board and slice into quarters.

Ingredients:

• 1 pound whole wheat pasta
• 12 oz jar roasted red peppers, drained and chopped
• 6 oz pesto sauce (3/4 cup)
• 3 handfuls fresh arugula
• 1 cup roasted chicken, chopped

Directions:

1. Cook pasta in a large pot according to package instructions. Drain pasta and rinse under cold water for about 20-30 seconds until no longer hot.

2. In a large serving bowl, toss pasta with the remaining ingredients until combined. Serve immediately, or refrigerate in a sealed container for up to 3 days.

Ingredients:

• 3/4 lb breakfast sausage
• 1 acorn squash, cut in half, seeds removed
• 2 eggs
• 1/2 yellow onion, diced
• 1 garlic clove, minced

Directions:

1. Preheat oven to 375 degrees.

Place acorn squash cut-side down onto baking sheet.

2. Bake for 20-25 minutes or until acorn squash is soft when pressing on the skin.

3. Remove from oven and let cool. While squash is cooking, add a tablespoon of olive oil (or other oil/butter)  to a large pan over medium heat then add minced garlic and diced onion.

Stir around to keep from burning.

4. Once onions become translucent, add breakfast sausage to the pan. Cook down, breaking up the breakfast sausage as it cooks.

Once the breakfast sausage is almost all the way cooked through, turn your heat to low and add your inside of your acorn squash. Do this by using a spoon to scoop out the insides, leaving just the skin of the acorn squash. 

5. Mix the acorn squash and the sausage together, then add it back to your acorn squash skin

6. Once both squash halves are full, press into the middle with a spoon to breakfast a little resting spot for the egg.

7. Crack an egg on top.

Place back in the oven to cook for 10-15 minutes.

Ingredients:

• 1/4 cup mayonnaise
• 1–2 teaspoons chili powder
• 1/4 teaspoon salt
• 4 tilapia filets
• 1 1/2 cups fresh or frozen corn (thawed if using frozen)

Directions:

1. Preheat the broiler to high.

2. In a small bowl, combine the mayonnaise, chili powder and salt. Spread a thin layer of the sauce over the bottom of a 2 quart baking dish. Place the tilapia on top, then spread the remaining sauce evenly over the top. Then top the fish with the corn.

3. Cook the fish until the corn is slightly charred and the fish is cooked through, ~10 minutes. Optional: Serve with the lemon or lime wedges

Ingredients:

• 14 oz store boguht fresh pizza dough
• 6 figs thinly sliced, crosswise, divided
• 1/4 cup balsamic vinegar
• 1 cup loosely packaged arugula
• 8 oz goat cheese, crumbled (2 cups)

Directions:

1. Roll pizza dough into a 1/4-inch-thick, 17- x 11-inch rectangle. Place on a large baking sheet lined with parchment paper.  Top evenly with  one-third of the fig slices, and cheese. Bake until crust is lightly browned and done, 15 to 20 minutes.

2. Meanwhile, cook balsamic vinegar in a small saucepan over medium-high until reduced by half, about 5 minutes. 

3. Top flatbread with remaining figs, arugula, and balsamic reduction.

Ingredients:

• 6 bagels
• 2/3 cup low fat herb and chive flavor cream cheese , or plain
• 10 oz cold smoked salmon or lox slices
• 3 Tablespoons capers
• Small chunk of red onion , thinly sliced
• Optional toppings: thinly sliced cucumber, tomato, avocado, capers, fresh dill

Directions:

1. Cut open bagels and spread each half generously with cream cheese.

2. Add thin slices of smoked salmon on top. Top with a few slices of red onion, capers, fresh dill, and any other toppings of your choice.

Ingredients:

• 4 4- to 5-ounce chicken cutlets 
• 4 cups mixed mushrooms, sliced if large
• ½ cup dry white wine
• ½ cup heavy cream
• 2 tablespoons finely chopped fresh parsley

Directions:

1. Sprinkle chicken with 1/4 teaspoon each kosher salt and pepper. Heat 1 tablespoon cooking oil in a large skillet over medium heat. Cook the chicken, turning once, until browned and just cooked through, 7-10 minutes total. Transfer to a plate.

2. Add 1 tbsp oil and mushrooms to the pan; cook, stirring occasionally, until the liquid has evaporated, ~4 minutes. Increase heat to high, add wine and cook until it has mostly evaporated, ~4 minutes. Reduce heat to medium; stir in cream, any accumulated juice from the chicken and 1/4 teaspoon each salt and pepper. Return the chicken to the pan and turn to coat with the sauce. 

3. Serve the chicken topped with the sauce and sprinkled with parsley.

Ingredients:

• 1 (10 ounce) package frozen chopped spinach
• 1 (12 ounce) bag frozen cauliflower gnocchi (or potato gnocchi)
• 2 links cooked Italian turkey sausage, diced
• 1 (14 ounce) can quartered artichoke hearts, drained
• ¼ cup freshly grated Parmesan cheese

Directions:

1. Place spinach in a microwave-safe baking dish and microwave on High until thawed, about 5 minutes. Squeeze dry.

2. Heat 1 tbsp cooking oil in a large skillet over medium-high heat. Add gnocchi and cook, stirring frequently, until browned, about 5 minutes. Stir in sausage, artichoke hearts and the spinach. Cook, stirring, until heated through, ~3 minutes. Sprinkle with Parmesan cheese. 

Ingredients:

• 4 medium russet potatoes
• ½ cup fresh salsa
• 1 ripe avocado, sliced
• 1 (15 ounce) can pinto beans, rinsed, warmed and lightly mashed
• 4 teaspoons chopped pickled jalapeños

Directions:

1. Pierce potatoes all over with a fork. Microwave on Medium, turning once or twice, until soft, about 20 minutes. (Or bake potatoes at 425 degrees F until tender, 45 minutes-1 hour.) Transfer to a clean cutting board and let cool slightly.

2. Holding them with a kitchen towel to protect your hands, make a lengthwise cut to open the potato, but don't cut all the way through. Pinch the ends to expose the flesh.

3. Top each potato with salsa, avocado, beans and jalapeños. Serve warm.

Ingredients:

• 8 cups low-sodium chicken broth
• 1 package cheese tortellini, uncooked
• 2 15-oz cans low-sodium cannellini beans, drained and rinsed
• 2 15-oz cans low-sodium chopped or diced tomatoes with Italian herbs
• 3 Tbsp balsamic vinegar

Directions:

1. Bring chicken broth to a boil, add tortellini and cook about six to eight minutes, until tender.

2. Stir in beans, tomatoes, onion, and garlic powder. Reduce heat and simmer five to 10 minutes until thoroughly heated.

3. Remove from heat and stir in vinegar. Add salt and pepper to taste. If you have it, stir in some chopped fresh basil, too.

Ingredients:

• 1 packed cup grated zucchini, from 1 medium zucchini; squeezed of excess liquid
• 1 large egg
•  1/4 cup onion, minced
• 1/3 cup shredded sharp cheddar cheese 
• 1/3 cup panko breadcrumbs
• Optional 1/2 teaspoon salt

Directions:

1. Combine all the ingredients in a bowl.

2. Heat the waffle iron, when hot spray with oil and add 1/4 cup of the zucchini mixture and spread around.

3. Close the iron and cook until the light shuts off and the edges are golden brown.

4. Set aside and keep warm while repeating with the remaining batter and olive oil spray.

Ingredients:

• 1 cup milk of choice
• 10 frozen strawberries
• 1/2 cup of greek yogurt 
• 1 tbsp peanut or almond butter
• 1 cup of ice

Directions: Put in a blender and blend until smooth, enjoy! 

Ingredients:

• 1 cup frozen pineapple chunks
• ½ cup frozen mango chunks
• 1/2 medium ripe avocado
• 1 inch knob of ginger, peeled
• 2 cups organic spinach
• 1 cup unsweetened almond milk, plus more as necessary
• Optional: 1 tbsp hemp seeds 

Directions:

In a large high-powered blender, add in all ingredients and blend on high until all ingredients are well combined. If necessary, add in more milk to thin the smoothie and blend again. 

Ingredients:

• 1/2 frozen banana
• 1/2 cup frozen pineapple chunks
• 1/3 cup pineapple  juice
• 1/4 cup coconut milk
• A handful of ice cubes

Directions: 

Combine all ingreidents in a blender. Blend until smooth, serve immediately. 

Ingredients:

• 3 cups chopped papaya
•  1 mango chopped
• 1 banana
• ½ cup canned light coconut milk
• 1 cup water

Directions:

Place all the ingredients in a high-speed blender, and blend for 1-2 minutes until you get a smooth and creamy texture.

Ingredients:

• 1 ¼ cup blueberries, preferably frozen
• 1 medium ripe banana or use 1 cup frozen banana slices
• Half of a medium orange, peeled and quartered
• 3/4 cup-1 cup milk of choice
• 1 tablespoon almond or peanut butter

Directions:

1. Add all of the ingredients to a blender. 

2. Turn blender on and blend until creamy and smooth. If the smoothie is too thick, add a bit more milk.

Ingredients:

• 2 cups frozen pineapple
• 1/2 cup frozen banana slices or mango
• 2 cups spinach (or kale)
• 1 tsp fresh ginger or frozen ginger (peel removed)
• 2 Tbsp chia seeds 
• 1 cup orange juice, or more if needed
• 1/2 cup water (or more, if needed)

Directions:

1. Place pineapple, banana/mango, spinach, ginger, and chia seeds  in the blender.

2. Add orange juice and water.

3. Cover and blend until completely smooth, adding more orange juice or water as needed to help it blend.

Ingredients:

• 1½ frozen bananas
• ½ to ¾ cup cold brew coffee concentrate
• ½ cup unsweetened almond milk, plus more as needed
• 3 soft Medjool dates, pitted, soaked 
• 1 tablespoon almond butter
• ½ teaspoon vanilla extract
• ¼ teaspoon cinnamon
• 2 handfuls of ice

Directions:

1. In a blender, place the bananas, cold brew concentrate, almond milk, dates, almond butter, vanilla, and cinnamon. Blend until smooth, adding more almond milk as needed to blend. Add the ice and blend again.

2. Pour into glasses and serve. 

Ingredients:

• 1 cup pineapple cubed
• 1 cup strawberries quartered
• 1 banana sliced
• 1 cup low-fat vanilla greek yogurt
• 1 1/2 cups ice
• 1/3 cup low-fat milk or almond milk

Directions:

1. Place all ingredients in the blender and blend until smooth. 

Ingredients:

• 1 cup Unsweetened Almond Milk
• 1 cup Strawberries (frozen)
• 1 cup Organic Frozen Zucchini (chopped)
• 1 serving Vanilla Protein Powder
• 1 tbsp Almond or peanut Butter

Directions:

 Place all ingredients in your blender and blend until smooth. Pour into a glass and enjoy! 

Ingredients: 

• 1 banana
• 1/2 orange, peeled and quartered
• 1/3 cup Greek yogurt
• 1/4 cup water or milk (dairy or non-dairy)
• 1 to 2 teaspoons honey, optional

Directions:

1. Roughly chop the banana and orange quarters, then add to a blender.

2. Add yogurt and water (or milk).

3.Turn the blender on and blend until creamy and smooth.

4.Taste, and then adjust with honey if needed.

Ingredients:

Salmon Patty:

• 1 lb salmon fillet, skin removed
• 2 tbsp dijon mustard
• 3 tbsp fresh herbs, chopped - dill, cilantro, parsley
• 1/2 tsp salt
• 1/2 tsp ground black pepper
• 1/2 tsp paprika
• 1/4 cup breadcrumbs
• 1/2 tbsp olive oil
• 1/4 cup shallots, finely diced

For burger:

• 4 whole wheat hamburger buns
• 4 slices tomato
• 4 slices red onion, thinly sliced
• 4 pieces butter lettuce 
• Other veggies of choice - optional

Directions:

1. Remove the skin from the fish. Cut the salmon fillet into 1-inch pieces. Trim off and discard any gray areas from beneath the fillet.

2. In a food processor, add salmon cubes, dijon mustard, shallots, fresh herbs, salt, pepper, and paprika. Pulse and scrape down sides until mixed together well. There should be some small chunks and not overly pureed.

3. Transfer the salmon mixture to a medium-sized bowl. Add the breadcrumbs, mix with a spatula until combined.

4. Evenly divide the salmon mixture into four portions (about 4-oz. each) then shape into patties.

5. On the stove, heat a pan over medium-high heat. Evenly grease the surface of the pan with the olive oil and add the patties. Cook until golden brown, 3-4 minutes. Flip and cook for another 2-4 minutes.

6. Grill the buns for 2-3 minutes, then top with a salmon patty, tomato, onion, lettuce and other veggies of choice if desired, enjoy!

Ingredients:

• 4 teaspoons olive oil, divided
• 1 lb raw tail-on shrimp 26–30 count, peeled and deveined
• 1 teaspoon sal,  divided
• 1/2 teaspoon chili powder divided
• 1/3 cup finely chopped yellow onion (1/2  small onion)
• 3 cloves garlic minced (~1 tablespoon)
• 1 cup uncooked quinoa
• 1/4 teaspoon cayenne pepper
• 2 cups low-sodium chicken broth
• 1 large lemon
• 3 tablespoons fresh parsley

Directions:

1. In a large nonstick skillet,  heat 2 teaspoons of the olive oil over medium high.

2. Add shrimp, then sprinkle with 1/2 teaspoon salt and 1/4 teaspoon chili powder. Sauté until the shrimp are pink and cooked through, about 3 minutes.        

3. Immediately remove the shrimp to a plate.

4. Heat the remaining 2 teaspoons olive oil in the same skillet, then add the onion. Let cook until the onion begins to soften, ~ 5 minutes. Add the garlic and cook until fragrant, about 30 seconds.

5. Add quinoa, cayenne, remaining 1/2 teaspoon salt and 1/4 teaspoon chili powder. Stir to coat the quinoa with the oil and let brown for 2 minutes.

6. Pour in the chicken stock, then increase the heat to high and bring the broth to a boil. 7. Once boiling, cover and reduce the heat to a simmer. Let simmer until the quinoa is tender, 12-15 minutes. Uncover and fluff.

8. Zest the lemon directly into the pan, then juice the lemon and add the lemon juice and parsley to the skillet as well. Toss to combine, then top with the reserved shrimp. 9. Sprinkle with additional fresh parsley, enjoy!

Ingredients:

• 1, 15 oz can cannellini beans, rinsed and drained
• 1 medium avocado
• 1 scallion, sliced
• 3, quartered marinated artichoke, roughly chopped
• Zest and juice of one small lime or lemon
• 1 tbsp nutritional yeast
• 1 clove garlic, crushed or finely minced
• 1 tsp dry oregano
• 3 tbsp fresh minced dill
• Salt and pepper to taste
• 1 chili pepper or 1/2 a deseeded jalapeno, finely chopped (optional)
• 6 slices of whole grain bread
• 1 cup of green lettuce
• Cucumber slices
• Tomato slices

Directions:

1. In a medium bowl add  beans, avocado and a pinch of salt and pepper. With a fork, lightly mash the beans and avocado together to your desired consistency.

2. Top the mash with the scallions, artichokes, pepper, nutritional yeast, garlic, oregano, dill, zest and juice. Give everything a good mix to combine, adjust salt and pepper to preference and set aside.

3. To assemble the sandwich, top with greens, the avocado white bean mash, sliced cucumbers and tomatoes and the other slice of bread and enjoy.

Ingredients:

• 1 large egg with 1/2 cup egg whites
• 1/8 teaspoon adobo seasoning
• 1/4 cup homemade enchilada sauce, or your favorite jarred
• 2 tablespoons low fat cheddar cheese
• 1/4 cup scallion, chopped
• 1/2 small avocado

Directions:

1. Beat egg and egg whites with adobo seasoning. 

2. Spray a small skillet with oil over medium high heat.

3. When hot add the eggs and cook on medium heat until just set, stirring, about 2-3 minutes.

4. Top with enchilada sauce, cheese and cover the skillet.

5. Cook low until the cheese melts, 1 to 2 minutes.

6. Remove from heat and top with avocado and scallions.

Ingredients:

• 3 medium red bell peppers
• 1 tablespoon olive oil
• 12 ounces ground turkey
• ½ cup cooked brown rice
• ¼ cup panko breadcrumbs
• ¾ cup low-sodium marinara sauce
• 3 tablespoons finely chopped parsley
• ¼ teaspoon ground pepper
• ¼ cup grated Parmesan cheese 
• ¼ cup shredded part-skim mozzarella cheese 

Directions:

1. Coat the basket of an air fryer with cooking spray. Cut tops off peppers and reserve. Seed the peppers and set aside.

2. Heat oil in a large skillet over medium-high heat. Add turkey; cook, stirring occasionally, until browned, ~4 minutes. Stir in rice and breadcrumbs; cook, stirring occasionally, until warmed through, ~1 minute. Remove from heat and stir in marinara, parsley, pepper and Parmesan. Divide the mixture evenly among the prepared peppers.

3. Place the peppers in the prepared air-fryer basket or oven at 350 F. Nestle the pepper tops in the bottom of the basket. Cook at 350°F until the peppers are tender, ~8 minutes. Top with mozzarella; cook until the cheese is melted, about 2 minutes more.

Ingredients:

1 lbs lean steak (4 oz per bowl)

1-2 tbsp vegetable oil

2 tsp chili powder

1 1/2 tsp ground cumin

1/2 tsp paprika

1/2 tsp garlic powder

1/2 tsp oregano

Salt and pepper to taste

1 cup jasmine rice or quinoa cooked

1 15 oz can black beans drained and rinsed

 1/3 cup shredded cheese reduced-fat 

1 red onion diced

1 cup corn kernels fresh, canned, or frozen

1/4 cup guacamole

1/2 cup pico de gallo

1/4 cup fresh cilantro chopped

Directions:

1. Preheat grill or stovetop pan to medium-high heat. Add the seasoning for the steak to a bowl and mix to combine. Grill or sear the steak with vegetable oil for a few minutes on each side until cooked to your desired level of doneness. Let it sit for a few minutes before slicing.

2. In 2 small saucepans, warm the black beans and corn kernels over medium heat until heated through. Season with a pinch of salt and any additional spices you like.

3. Assemble the bowls. Start with a base of lettuce at the bottom of each bowl. Around the bowl, begin to build with rice, corn, black beans, shredded cheese, and red onion. Top with guacamole and fresh cilantro.

Ingredients:

• 1 lb boneless, skinless chicken thighs
• 1/4 tsp  salt
• 1 tbsp tapioca starch
• 1/4 cup avocado oil 
• Sesame seeds, chopped green onions for garnish
• Rice and broccoli or other mixed veggies to serve with

Sauce:

• 1/4 cup coconut aminos
• 2 tbsp water
• 1 tbsp apple cider vinegar or rice vinegar
• 1 tsp fish sauce
• 1 tsp toasted sesame oil
• 2 pitted medjool dates
• 2 garlic cloves
• 1/2 inch fresh ginger

Directions:

1. Combine all ingredients for the sauce in a blender, and let it sit while you cook the chicken so the dates soften.

2. Slice the chicken into bite-sized pieces and toss with sea salt.

3. Sprinkle with tapioca starch and toss together until evenly coated.

4. Heat avocado oil in a large skillet over medium heat. Once hot, add chicken in a single layer. Cook for 6-7 minutes while turning every few minutes, until cooked through. Remove from heat and set aside.

5. Blend the soaked sauce ingredients until smooth. 

6. Heat a pan over medium heat and add the sauce.

7. Once the sauce starts bubbling, start stirring while simmering for  3 minutes until reduced and thickened.

8. Add chicken to the sauce and stir to coat.

9. Remove from heat and sprinkle with sesame seeds and chopped green onions.

10. Serve with rice and cooked vegetables.

Ingredients:

•  2 pounds boneless skinless chicken breasts or thighs, cubed
•  1 large egg
• 1/2 small onion cut in chunks
• 1 large garlic clove
• 1/2 cup breadcrumbs
• 1/2 teaspoon salt
• 1/2 teaspoon ground black pepper
•  6 hamburger buns
• Lettuce, tomato, red onion for toppings

Directions:

1. In a food processor, add chicken and process until ground. Work in batches and transfer to a large mixing bowl.

2. Add egg, onion, garlic and process until chunky puree forms. Transfer to a bowl with ground chicken. Add breadcrumbs, salt and pepper. Using spatula or your hands, mix well.

4. Form 6 chicken patties, place on a baking sheet and make a divot in each 

5. Preheat grill on medium-high heat (450-500F) and oil grill grates well. Place chicken patties on the grill, cover and cook for 4-5 minutes. It is time to flip the burgers when white edges appear and patty is brown on the bottom. Flip carefully only once using good grill spatula and cook for another 4-5 minutes covered.

5. Serve grilled chicken burgers hot with your favorite toppings and a side salad.

Ingredients:

• 8 ounces protein pasta (barilla protein plus, banza, barilla red lentil)
• 2 cups broccoli florets
• 1 1/2 cups raw unsalted cashews, soaked overnight or boiled for 30 minutes
• 1 cup + 3 tablespoons plain, unsweetened almond milk
• 2 tablespoons nutritional yeast
• 2 tablespoons chopped basil
• 1 tablespoon chopped Italian parsley
• 3 teaspoons Herbs De Provence(thyme, basil, rosemary, oregano blend)
•  1/4 teaspoon garlic powder
• 3/4 teaspoon salt
• 1/4 teaspoon black pepper
• Shredded parmesean cheese to top 

Directions

1. Bring a large pot of salted water to boil and cook pasta according to package instructions. 

2. Wipe mushrooms to remove any dirt.

3. Slice each mushroom into ~4 pieces. 

4. Add to a pan with the broccoli florets, add 2 tbsp of oil, and a pinch of salt and pepper, saute for about 5-7 minutes. Afterwards, drain off any extra liquid that was released from the mushrooms.

5. Mince the garlic and add to a large pot with the olive oil and cook until the garlic starts to brown. 

6. Stir in the flour and whisk to combine.

7. Slowly stir in the non-dairy milk and continue to whisk. 

8. Add the lemon juice and lemon zest.

9. Reduce heat to low and let simmer until the sauce has thickened. If the sauce doesn't thicken to your desired consistency after 10 minutes, whisk in an additional tablespoon of flour. 

10. Add the salt and pepper and stir. 

Ingredients:

• 4 cups vegetable broth
• 1 cup quinoa, rinsed
• 1 cup green or brown lentils, rinsed
• 1 cup diced red onion (1 medium)
• 1 cup sliced celery (2 ribs)
• 3/4 cup chopped carrots (2 medium)
• 1 cup sweetcorn kernels 
• 1 small jalepeno, minced, optional
• 1 tsp dried oregano
• 3/4 teaspoon ground cumin
• 1/2 teaspoon chili powder
• 1/2 teaspoon smoked paprika
• 1/2 teaspoon garlic powder
• 1/4 teaspoon chipotle poweder
• 1 cup diced tomatoes, canned, with juice 
• salt to taste
• 1/3 cup chopped cilantro
• Sour cream for serving

Directions:

1.  Preheat the broth: Add the vegetable broth to a small saucepan. Cook over medium-high heat until it comes to a simmer. Remove from the heat

2. Combine the ingredients, add quinoa, lentils, red onion, celery, carrots, corn, jalepeno, oregano, cumin, chili powder, smoked paprika, garlic pwoder, chipotle powder and diced tomatoes to a large saucepan. Add the preheated vegetable broth.

3. Simmer covered over low heat for 15 minutes. Then, mix gently and add more broth as needed to keep quinoa just submerged. Cook covered for 5 minutes.

4. Remove from heat and let sit for 5 minutes covered. Remove the lid and mix gently to combine. Add salt to taste. 

5. Serve with cilantro and top with sour cream. 

*** Client favorite Recipe 

Ingredients

• 1 medium size onion
• 3 tbsp olive oil
• 1 can chickpeas
• 1/4 cup parsley
• 1- 14oz box of bow-tie pasta 
• 1/4 cup Parmesan 

Directions

1. Sautee 1 onion in olive oil until golden brown
2. Add 1 can of chickpeas and cook throughout. 
3. Add parsley, salt and pepper. 
4. Mix with cooked pasta and top with grated Parmesan.

Ingredients:

• 1 lb boneless skinless chicken thighs
• 1 tsp toasted sesame seeds
• 2 tbsp chopped green onions

Marinade:

• 2 tbsp gochujang paste
• 2 tbsp light soy sauce
• 2 tbsp honey
• 2 tsp sesame oil
• 2 tsp smoked paprika
• 1 tsp garlic powder
• 1 tsp ginger powder
• 1 tsp vinegar of choice

Directions:

1. On a shallow plate, mix well all the marinade ingredients. Add the chicken thigh and rub with the marinade on all sides.

2. Allow the chicken to marinate over the counter for 15-20 minutes.

3. Heat a large skillet over medium heat. Cook the marinated chicken for 4-5 minutes per side, or until the internal temperature reaches 165F.

4. Garnish with sesame seeds and green onions, and serve over your favorite cooked rice,and veggies  if desired.

Ingredients:

• 4 (8 inch) whole graintortillas
• 8 large leafy green lettuce leaves
• 1 cup of  hummus
• 4 slices sharp cheddar cheese
• 1 cup each thinly sliced red bell pepper, thinly sliced cucumber, shredded purple cabbage, matchstick carrots

For the dressing:

• 1 avocado
• 1 Tbsp fresh grated ginger
• 1 garlic clove
• 1/2 cup cilantro leaves
• 2 Tbsp lime juice
• 3 Tbsp olive oil
• 1/4-1/2 cup water (depending on consistency)
• Pinch of salt

Directions:

1. To assemble the rolls, top each tortilla with 2 lettuce leaves, ¼ cup hummus, 1 slice of cheddar cheese and divide the veggies evenly among the wraps. Tightly roll up the tortilla, securing with a toothpick if desired, and slice into 4 rolls or in half to enjoy as a wrap.

2. To make the dressing: Combine the avocado, ginger, garlic, cilantro, lime juice, and salt in a blender or food processor and pulse until combined. With the motor running, slowly add the olive oil and water until smooth and you have your desired consistency.

3. Drizzle your rolls with the ginger avocado dressing or store in a sealed airtight container until ready to eat. Enjoy!

Ingredients:

• Turkey Taco Meat
• 1 pound Ground Turkey Meat
• 1 Onion diced
• 1 pod Garlic diced
• 2 teaspoon Garlic Powder
• 2 teaspoon Cumin
• 2 teaspoon Chili Powder
• 2 teaspoon Paprika
• 1 teaspoon Salt
• 1 teaspoon Oregano
• 8 ounce Tomato Sauce
• 4 ounce Water
• Cilantro Lime Rice
• 2 cups Water
• 1 cup Rice long grain
• 1 teaspoon Salt
• 1 Tablespoon Butter
• ¼ cup Cilantro for Cilantro Lime Rice
• 2 Tablespoon Lime Juice for Cilantro Lime Rice
• Additional Toppings
• Romaine Lettuce Chopped and Rinsed
• 1 can Whole Corn, drained and rinsed
• 1 can Black Beans, drained and rinsed
• Guacamole for garnich
• Pico de gallo for garnish

Directions:

1. In a skillet, on medium heat, brown 1 pound ground turkey until no longer pink.

2. Add the onion, garlic, and spices to the pan. Cook for a few minutes, until onion is tender and the seasoning has covered the meat.

3. Add the tomato sauce and water, as needed, to the pan. Reduce heat to low, cover and simmer for about 10 minutes.

To make the rice:

1. To begin, measure 2 cups of water. Pour into a medium saucepan. Bring the water to boil over medium high heat.

2. Once boiling, stir in 1 cup rice, 1 teaspoon salt, and 1 Tablespoon  butter. Return to a boil.

3. Stir twice, cover and reduce heat to low. Cook for 15 minutes.

4. After 15 minutes, leave the cover on the pot and remove from heat. Let sit 5 minutes.

5. Next stir in 1/4 cup chopped cilantro, 2 tablespoons lime juice, and a pinch of salt.

6. Begin by making the rice into cilantro lime rice. Mix ¼ c. cilantro and 2 Tbsp Lime Juice into the rice to make the cilantro lime rice.

To assemble:

1. Rinse and chop a head  of romaine,  set aside.

2. Mix black beans and corn  together and set aside until ready to assemble.

3. In your lunch Tupperwares, scoop about ½ c. cilantro lime rice, then scoop ½ c. Turkey Taco meat, then add a scoop of the black beans and corn mixture.

4. In additional Tupperware,  put the chopped romaine, cilantro, green onion, red onion, and avocado. If you are adding pico de gallo and guacamole you can put them in a small Tupperware to be added in with the rest of the greens.

5. When you are ready to enjoy your lunch,  heat up the meat, rice, and corn/beans mixture then toss the greens in with it and enjoy!

Ingredients:

• 2 tablespoons olive oil, divided
• 1 small sweet potato, peeled and diced
• 1.5 cups chopped veggies (bell pepper, red onion, corn)
• 1 (15-ounce) can pinto or black beans, rinsed and drained
• 1 teaspoon ground cumin
• 1/2 teaspoon chipotle chili powder 
• Salt and  black pepper, to taste
• 4–6 large whole wheat tortillas
• 3–4 cups shredded Mexican-blend cheese

Directions:

1. Heat 1 tablespoon olive oil over medium-high heat in a large non-stick sauté pan.  Add sweet potato and sauté for 5-6 minutes, stirring occasionally, until cooked through.  Transfer to a separate plate and set aside.

2. Add the remaining 1 tablespoon oil to the pan.  Add the veggies and sauté for 4-5 minutes.  Stir in the cooked sweet potato, black beans, cumin, chili powder, a generous pinch of salt and black pepper, and sauté for 2 more minutes.  Taste and add more salt, pepper and/or cumin if needed.  Transfer the mixture to a large bowl and set aside.  Rinse the sauté pan until it is clean.

3. Return the sauté pan to the stove, and reduce heat to medium.  Place a tortilla* in the center of the pan and immediately sprinkle your desired amount of cheese evenly over the surface of the tortilla.  Add a few spoonfuls of the veggie mixture on one half of the tortilla.  Fold the other side of the tortilla over to create a half moon.  Continue cooking for another 30 seconds or so, or until the bottom of the tortilla is crisp and golden. Then carefully flip the tortilla over and cook it for an additional 30-60 seconds on the second side.

4. Transfer to a plate to cool, slice into triangles, then repeat with the remaining ingredients. 

5. Pack it up for lunch and enjoy!

Ingredients:

• 2 slices 100% whole wheat bread
• 4 teaspoons creamy peanut butter (or other nut or seed butter like sunflower butter)
• 1 very small banana or 1/2 of a medium banana, sliced

Directions:

1. Toast bread. While toast is still warm, spread 2 teaspoons of the peanut butter on each slice. Arrange banana slices on one of the slices of peanut butter toast. Top with the other slice, peanut butter side down, to make a sandwich.

Ingredients:

• ½ cup (50 grams) uncooked whole wheat pasta or 1 cup of cooked pasta
• ¼ cup  fresh peas or frozen and thawed
• 1 carrot diced
•  ½ cucumber peeled and diced
• ½ red bell pepper diced
• ¼ cup steamed corn kernels
• ¼ cup sliced olives (optional)

For The Dressing

• 1 tablespoon extra virgin olive oil
• 2 tablespoons lemon juice optional
• ½ teaspoon salt

Directions:

1. Cook pasta in salted boiling water for 10 minutes. Check the doneness before removing it from the by tasting 1 piece. Or cook according to boxes instructions.

2. Mix the pasta with the rest of the ingredients in a bowl and serve at room temperature or cold.

Ingredients:

4 large flour tortilla wraps

1 cup hummus

½ large cucumber

2 small roma tomatoes sliced

1 avocado sliced into thin slices

1 yellow bell pepper sliced into thin slices

1 small carrot julienned

1 cup mixed salad greens

4 teaspoons hot sauce (optional)

Directions:

1. Warm up the tortilla wraps in a skillet for 10 seconds.

2. On each tortilla wrap, spread about 4 tablespoons of hummus

3. Layer the sliced cucumber, tomato, avocado, bell pepper, and carrot.

4. Top with mixed salad leaves.

5. Drizzle with sriracha hot sauce (optional)

6. Fold the sides of the tortilla inward over the fillings. You want to tuck these in so nothing falls out. Then, fold the bottom of the tortilla up and over the fillings and the folded-in sides. Keep rolling the wrap away from you, making sure to tuck in the sides as you go. Finish by pressing down a bit on the seam, where the tortilla edges meet, so it stays closed. Slice in half, and serve with extra sauce on the side if desired.

Ingredients:

• 1 (5 ounce) can chunk light tuna in water, drained
• 2 tablespoons mayonnaise
• 4 teaspoons sweet pickle relish
• 2 tablespoons finely chopped celery
• 4 slices whole-wheat sandwich bread
• 2 leaves green-leaf lettuce

Directions:

1. Combine tuna, mayonnaise, relish and celery in a medium bowl. Divide the tuna salad between 2 slices of bread. Top each with a lettuce leaf and another slice of bread. Cut into halves or quarters.

Ingredients:

• 2 slices multigrain bread
• ¼ ripe avocado
• 3 ounces cooked boneless, skinless chicken breast, sliced 
• 2 slices tomato

Directions:

1. Toast bread. Mash avocado with a fork and spread onto one piece of toast. Top with chicken, tomato and the second piece of toast.

Ingredients:

• 1 8-inch whole-wheat tortilla
• 3 tablespoons tomato paste
• ½ teaspoon Italian seasoning
• ¼ teaspoon garlic powder
• ⅓ cup shredded part-skim mozzarella cheese
• ¼ green bell pepper, sliced (or veggies of choice)
• ½ ounce pepperoni (8-10 small slices)

Directions:

1. Preheat oven 425 degrees F. Place tortilla on a baking sheet. Combine tomato paste, Italian seasoning and garlic powder in a small bowl. Spread the mixture over the tortilla. Top with mozzarella, bell pepper and pepperoni. Bake until the cheese is melted and the edges of the tortilla are crisp, 8 to 10 minutes.

Ingredients:

• 8 ounces whole-grain rotini
• 1 (5 ounce) package baby spinach ( 6 cups)
• 1 pint cherry tomatoes, halved
• 2 cups chopped cooked chicken breast
• 1 cup pearl-size or mini mozzarella balls (about 4 ounces)
• 1/2 cup Basil Vinaigrette

Directions:

1. Bring a large pot of water to a boil. Cook rotini according to package directions. Drain and rinse under cold running water, then drain again and set aside.

2. Divide spinach among 4 single-serving lidded containers. Top each with 1 cup of the cooked pasta, 1/2 cup tomatoes, 1/2 cup chicken and one-fourth of the mozzarella balls.

3. Divide vinaigrette among 4 small lidded containers and refrigerate.

4. Seal the salad containers and refrigerate for up to 4 days. Dress with the vinaigrette just before serving.

Ingredients:

• 2 ounces cream cheese, at room temperature
• 1 tablespoon low-fat plain Greek yogurt
• 1 tablespoon sliced fresh chives
• 1 tablespoon chopped fresh dill
• ¼ teaspoon ground pepper
• 2 slices whole-wheat sandwich bread
• ⅓ cup thinly sliced English cucumber

Directions:

1. Stir cream cheese, yogurt, chives, dill and pepper together in a small bowl until well blended. 

2. Spread the mixture evenly on one side of each bread slice. Top 1 slice with cucumber slices, then top with the other bread slice, cream cheese-side down. 

3. Cut the crusts from the sandwich(optional) and cut it in half diagonally.

Ingredients:

• ½ box whole wheat pasta
• 1 cup non fat milk
• 4 ounces low-fat cream cheese, cubed
• 1 (16 ounce) bag frozen broccoli florets, partially defrosted
• ½ cup parmesan cheese
• 1 teaspoon garlic powder
• ½ teaspoon salt
• ¼ teaspoon black pepper
• 1 pound boneless skinless chicken breasts, cooked and cubed

Directions:

1. Cook pasta using directions on package.

2. Drain the water from the pasta. Set aside.

3. In a saucepan, add milk and cream cheese. Stir the mixture constantly on low heat until thick and smooth.

4. Add the frozen broccoli and continue stirring on low heat.

5. Add the parmesan cheese, garlic powder, salt, and pepper. Stir mixture until blended.

6. Then add in the chicken and pasta. Stir to mix. Serve warm and enjoy!

Ingredients: 

• ½ cup uncooked quinoa 
• 1 (15 ounce) can black beans, rinsed  & drained
• 1 cup frozen or fresh corn kernels
• 1 cup mango cubes
• ¼ cup diced red onion
• ½ cup chopped fresh cilantro
• Juice from 1 lime (2 tablespoons)
• 1 tablespoon olive oil
• 1 teaspoon minced garlic (2 cloves)
• ½ teaspoon salt
• ½ teaspoon ground cumin
• ½ teaspoon chili powder

Directions:

1. Prepare quinoa according to package directions.

2. Mix together quinoa, beans, corn, mango, onion, and cilantro in a large bowl.

3. In a small bowl, whisk together lime juice, olive oil, garlic, salt, cumin, and chili powder.

4. Drizzle dressing over the salad and toss. Refrigerate until ready to serve.

Ingredients:

• ½ cup mashed, cooked sweet potato
• ¼ cup canned low-sodium black beans, drained & rinsed
• Nonstick cooking spray
• 2 whole wheat tortillas, 8 inch size
• 2 tablespoons chunky salsa
• 2 tablespoons reduced fat shredded cheddar cheese

Directions:

1. In a medium size bowl, mash the sweet potato with the beans.

2. Coat a skillet with cooking spray on medium heat.

3. Place one tortilla in skillet. Spread the sweet potato and black bean mixture onto it. Top with salsa and shredded cheese. Cover with the other tortilla.

4. Cook for 2-3 minutes then flip with a wide spatula and cook for another 2-3 minutes. Remove from pan to a cutting board and slice into quarters.

Ingredients:

• 6 hard boiled eggs, peeled and chopped
• 3 tablespoons mayonnaise
• 1 teaspoon finely chopped red onion
• 1/8 teaspoon kosher salt
• fresh black pepper, to taste
• 1/8 teaspoon sweet paprika, for garnish
• Chopped chives, for garnish

Directions

1. Combine all the ingredients.

2. Add the mixture to two whole grain slices of bread to create a sandwich. Refrigerate until ready to eat.