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: 

• 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) 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.

12 servings

• 1 cup lightly packed baby spinach chopped
• 3/4 cup finely diced red bell pepper about 1 small pepper
• 3/4 cup finely diced green bell pepper about 1 small pepper
• 3/4 cup quartered cherry tomatoes or grape tomatoes, about 1 cup whole tomatoes
• 6 large eggs
• 4 large egg whites
• 1/4 teaspoon salt, dried basil, oregano black pepper or cayenne pepper.
• 1/4 cup crumbled feta cheese plus additional to sprinkle on top
• Optional toppings: avocado salsa, hot sauce, freshly chopped parsley

Directions: 

1. Place a rack in the center of your oven and preheat to 350 degrees F. Lightly coat a standard 12-cup muffin tin with nonstick spray. Divide the spinach, red bell pepper, green bell pepper, and tomatoes among the cups .

2. In a large bowl or large measuring cup with a spout, briskly whisk together the eggs, egg whites, salt, basil, oregano, and pepper until well combined. Carefully fill each muffin cup three-quarters of the way to the top with the egg mixture. Sprinkle the feta evenly over the tops of the cups.

3. Bake for 24 to 28 minutes, until the egg muffins are set. Let cool for a few minutes, and then run a butter knife around the edges of each muffin to loosen it.

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:

• 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:

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:

• 2/3 cup 4% milk fat small curd cottage cheese
• 2 large eggs, separated
• 1 teaspoon vanilla extract
• 1 tablespoon sugar, (optional)
• 1 cup oat flour
• 1/2 tsp baking powder
• 1/4 tsp salt

Directions:

1. Heat a waffle iron on its medium setting.

2. Place cottage cheese, egg yolks, vanilla, and sugar, if using in the blender. Add 6 tablespoons water, oat flour, baking powder and salt and blend until mixture is smooth batter. Transfer to a medium bowl using a spatula to get all the batter out.

3. Beat the egg white to soft peaks then fold into the batter.

4. Spray pre-heated waffle iron with oil spray. Pour batter into iron  and cook until golden brown and steam is no longer being released.

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 tablespoon olive oil
•  1 medium onion, finely chopped (about 1 cup)
• 2 cups chopped cooked potatoes, 1/2-inch diced
• 1/2 cup finely chopped carrots
• 1 cup finely diced green bell pepper
• 1/2 teaspoon salt
• 1/2 teaspoon garlic powder
• 1/2 teaspoon sweet paprika
• freshly ground black pepper
• 2 cups finely chopped, cooked lean corned beef 

Directions:

1. Heat oil in a large nonstick skillet on medium heat.

2. Add the onion, bell pepper and carrots and cook 5 minutes, until the onions are translucent and the veggies are tender.

3. Mix in the potatoes, season with salt, garlic powder, paprika and black pepper.

4. Cover and cook until golden, stirring ~5 to 7 minutes.

5. Add the corned beef and press down so it’s in a single layer and continue to cook uncovered until the bottom is nicely browned, stirring after a few minutes.

6. Serve with eggs for breakfast.

Ingredients:

• 2 tbsp olive oil
• 1 onion finely chopped
• 1 red pepper sliced
• 1 thinly sliced red chile
• 3 cloves garlic
• 1 tomato
• 1 1/2 cup Arborio rice
• 1 tbsp tomato paste
• 1 tsp sweet paprika
• 1/2 cup dry white wine
• 3/4 cup peas
• 1 tsp grated lemon zest
• 3 cups water

Directions:

• Heat oil in a large pan on medium. Add onion and cook until tender (5 minutes).
• Add red pepper and red chile and cook, stirring for 4 minutes. Add garlic and cook for 1 minute. Toss with tomato.
•  Stir in rice. Push rice mixture to the edge of the pan to make a small opening. Add tomato paste, paprika and cook for 1 minute. Stir wine into mixture, cook until wine is absorbed (3 minutes). 
• Add water, lemon zest, 1/2 tsp of salt & pepper and peas. Bring to a boil then reduce heat and simmer for 11 minutes.  

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:

• 14 oz block firm or extra firm tofu
• 1 tsp paprika 1/4 tsp garlic powder
•  1/2 tsp salt
• 1 tbsp cornstarch
• 2 tbsp olive oil
• 1/4 cup BBQ sauce
• 3 whole wheat buns

Directions:

• Place tofu on a baking sheet. Place cutting board on top, then something heavy. Press the tofu for 30 mins to remove water. 
• Chop tofu into 1/2“ pieces.
• In a separate bowl, stir the spices. Sprinkle over tofu, gently stir the tofu until coated.
• Add 1 tsp cornstarch to tofu & fold until coated, repeat 2x.
• Heat oil on skillet over medium heat. Once oil is hot, add tofu & let cook. Stir occasionally for 10 mins or until firm & darkened on edges. 
• Remove tofu from heat, add BBQ sauce, stir to coat.
• Serve 1/3 of the BBQ tofu onto each bun.  

Ingredients:

• 8 ounces cavatappi or rotini whole wheat pasta
• 2 tbsp olive oil
• 2 cups chopped broccoli
• 1/2 cup sliced onion
• 1/2 tsp salt
• 1/4 tsp crushed red pepper
• 1/2 cup mascarpone cheese
• 1/4 cup low fat plain greek yogurt
• 1 tsp garlic powder

Directions: 

• Bring large saucepan of water to boil.  Add pasta and cook according to package directions. Save 1/2 cup of the cooking water. Drain pasta and return to the pot.
•  Heat oil in a large skillet over medium-high heat. 
• Add onion and cook, stirring, for 1 minute. Add broccoli, salt and crushed red pepper; cook, stirring, until the vegetables are soft, ~3 more minutes. Remove from heat.
• Whisk mascarpone, yogurt, garlic powder and the reserved pasta water together in a small bowl.
• Add to the pasta along with the broccoli mixture. Stir well to coat.
• Cover and let stand for 5 minutes before serving. 

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:

• 12 ounces pasta, I used Barilla Protein plus for extra protein
• 1 1/2 cups raw cashews
• 2 tablespoons olive oil
• 1/2 medium sweet onion, chopped
• 6 cloves garlic, minced
• 2 cups unsweetened almond milk
• 1/4 cup nutritional yeast
• 1 tablespoon lemon juice
• 1 teaspoon salt, or to taste
• 1 cup chopped green beans

Directions:

1. Bring a large pot of water to a boil, then add the pasta and cook according to package instructions. Drain, then add it back to the pot and cover until the sauce is done.

2. Bring 4 cups of water to a boil. Pour hot water over the cashews and let soak for 5 minutes.

Meanwhile, heat the olive oil in a small pan over medium heat. Once hot, add the chopped onion and garlic and sauté for 5 minutes until fragrant and the onion is translucent. Remove from heat.

3. Drain the cashews and discard the soaking water. Add them to a high powered blender along with onions/garlic, unsweetened almond milk, nutritional yeast, lemon juice and salt. Blend until very smooth.

4. Mix in the steamed green beans, pour the sauce over the pasta and stir. 

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: 

• 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:

• 1 medium serrano pepper, cut into thirds
• 4 large cloves garlic
• 2-inch piece fresh ginger, peeled and coarsely chopped
• 1 medium yellow onion, chopped
• 6 tablespoons canola oil or grapeseed oil
• 2 teaspoons ground coriander
• 2 teaspoons ground cumin
• ½ teaspoon ground turmeric
• 2 ¼ cups no-salt-added canned diced tomatoes with their juice (from a 28-ounce can)
• ¾ teaspoon salt
• 2 15-ounce cans chickpeas, rinsed
• 2 teaspoons garam masala
• Fresh cilantro for garnish

Directions:

1. Pulse serrano, garlic and ginger in a food processor until minced. Scrape down the sides and pulse again. Add onion; pulse until finely chopped.

2. Heat oil in a large saucepan over medium-high heat. Add the onion mixture and cook, stirring occasionally, until softened, 3-5 minutes. Add coriander, cumin and turmeric and cook, stirring, for 2 minutes.

3. Pulse tomatoes in the food processor until finely chopped. Add to the pan with the salt. Reduce heat to maintain a simmer and cook, stirring occasionally, for 4 minutes. Add chickpeas and garam masala, reduce heat to a gentle simmer, cover and cook, stirring occasionally, for 5 minutes more. Serve topped with cilantro (optional). 

Ingredients:

• 1 (16 ounce) package extra-firm tofu, drained, crumbled and patted dry
• 2 tablespoons reduced-sodium tamari or soy sauce
• 1 teaspoon chili powder
• ½ teaspoon garlic powder
• ½ teaspoon onion powder
• 1 tablespoon extra-virgin olive oil
• 1 ripe avocado
• 1 tablespoon mayonnaise
• 1 teaspoon lime juice
• Pinch of salt
• ½ cup salsa or pico de gallo
• 2 cups shredded iceberg lettuce
• 8 corn or flour tortillas, warmed

Directions:

1. Combine tofu, tamari, chili powder, garlic powder and onion powder in a medium bowl. Heat oil in a large nonstick skillet over medium-high heat. Add the tofu mixture and cook, stirring occasionally, until nicely browned, 8-10 minutes.

2. Meanwhile, mash avocado, mayonnaise, lime juice and salt in a small bowl until smooth.

3. Serve the taco "meat" with the avocado crema, salsa, lettuce, cheese, and  veggies of choice (optional) in tortillas. 

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:

• 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:

• 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:

• 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: 

• 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:

• 1 tablespoon olive oil
• 1 cup chopped yellow onion (1 medium onion)
• ¾ cup chopped poblano chile (1 medium chile)
• 1 pound 93/7 lean ground beef sirloin
• 1 tbsp minced garlic (3 cloves)
• 1 teaspoon ancho chile powder
• 1 teaspoon ground cumin
• ½ teaspoon dried oregano
• ¼ teaspoon cayenne pepper
• 1 (15 ounce) can no-salt-added tomato sauce
• 1 (15 ounce) can pinto beans, rinsed and drained
• 1 (15 ounce) can black beans, rinsed and drained
• 1 (10 ounce) can diced tomatoes and green chiles (such as Rotel)
• 1 ½ cups unsalted beef broth
• 1 cup  corn kernels
• ¾ teaspoon  salt
• ⅓ cup chopped fresh cilantro, plus more for garnish
• 1 medium avocado, cut into small cubes
• ¾ cup tortilla strips (about 1 oz)
• ½ cup sour cream
• 2 ounces pre-shredded Mexican cheese blend (about 1/2 cup)
• Lime wedges

Directions:

1. Heat oil in a large saucepan over medium-high. Add onion and poblano; cook, stirring often, until lightly browned, ~6 minutes. 

2. Add ground beef; cook, stirring to crumble, until no longer pink, about 7 minutes. 3. Add garlic, ancho chile powder, cumin, oregano & cayenne; cook, stirring constantly, until fragrant, ~1 minute. Add tomato sauce, pinto and black beans, diced tomatoes, broth, corn and salt; bring to a boil over medium-high. Reduce heat to medium; simmer, undisturbed, about 10 minutes.

2.Remove from heat; stir in cilantro. Top evenly with avocado, tortilla strips, sour cream and cheese. Serve alongside lime wedges.

Ingredients:

• 2 tablespoons olive oil
• 1 cup onion minced
• 2 tablespoons garlic minced (about 3 garlic cloves)
• 1 cup carrots minced
• 2 15 oz canned cooked cannellini beans (rinsed and drained if using canned)
• 15 oz canned tomato sauce low or no sodium
• 1 bay leaf
• 1/2 teaspoon dried basil
• 1/2 teaspoon dried parsley
• 1/2 teaspoon dried oregano
• 1/2 teaspoon black pepper
• 1/4 teaspoon red pepper flakes optional- omit if you don't like spice
• 4 cups vegetable stock low or no sodium
• 2 cups water
• 1 cup ditalini pasta 

Directions:

1. In a large pot on the stove, heat olive oil. Sauté onions, garlic and carrots in olive oil over medium heat for ~5 minutes until onions are translucent and softened.

2. Add tomato sauce, spices, stock and water to the pot, bring to a boil. Once boiling, reduce heat and simmer for 15 minutes.

While the soup cooks, drain + rinse beans.

3. After the soup has cooked, add raw pasta and cooked beans. Stir together and bring to a boil. Cook uncovered until pasta is al dente, ~4-6 minutes 

4. Important: you should undercook the pasta. Once you remove the pot from the heat the pasta will continue to cook and absorb the broth. Feel free to add more broth to your liking.

5. Once cooked, discard bay leaf. Serve and  enjoy!

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:

• 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:

• 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

• -3 Boneless Chicken breasts (boiled and shredded) 
• - 1 can of Chickpeas rinsed and drained 
• - 4 cups low sodium chicken broth
• - Optional: (1) 7oz can 
• - 1 small onion (chopped) 
• - 1 red bell pepper (shredded or chopped in a food processor/chopper)
• - 2 large carrots shredded
• - 2 large gold potatoes 
• - 3 whole large garlic cloves 
• - 1 Tbsp dried mint
• - 1 Tbsp dried parsley 
• - 2 tsp cumin
• - Black pepper to taste

Directions

• Boil chicken breasts in water, then remove to cool before shredding. Discard the water.
• While the chicken is boiling, wash and shred the potatoes, carrots, and bell pepper. Finely chop the onion and mince the garlic.
• Add the chicken broth to a large pot with the optional salsa verde, chickpeas, all seasoning, garlic, and onion, and bring to a boil. Once boiling add in the shredded potatoes, carrot, and red peppers. Allow it to boil for 15 mins then add in shredded chicken. Once the chicken is in the pot, cover and lower the heat to a simmer for 30 min.

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:

• 2 cups sliced strawberries
• 3 tbsp honey
• 1 1/2 cups vanilla greek yogurt 

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 can pinto or black beans 
• 3 tablespoons tomato paste 
• 1/2 tsp salt
• 1/2 tsp garlic powder optional
• 1/4 tsp onion powder
• 2 tbsp flour of choice
• 1/2 cup cooked diced vegetables of choice (I use roasted mushrooms, onion, and carrots)

Directions:

1. Rinse, drain and mash the beans by hand or food processor. 

2. Stir in all other ingredietns and form patties. Add more flour if too soft. 

3. Pan fry or bake on 350 F for 10 minutes each side. 

4. Service with additional veggies, and cheese if desired. 

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:

• 16 sweet mini peppers, sliced in half lengthwise
• 1 cup of rotisserie chicken, shredded
• 1 tsp olive oil
• 1 tsp of taco seasoning
• ½ cup of black beans, drained and rinsed 
• ½ cup of shredded low fat Mexican cheese blend
• Cilantro, for garnish
• Diced avocado, for garnish
• Sliced green onions, for garnish
• Sour cream, for garnish

Directions:

1. Preheat oven to 375 degrees.

2. Arrange  pepper cups on a baking sheet, cut side up. Shred and measure 1 cup of meat from the rotisserie chicken.

3. In a small bowl, mix together the chicken, olive oil, and taco seasoning until well combined.

4. Add black beans to the pepper cups. Top with shredded chicken.

5. Cook for 8 minutes in the oven.

6. Remove the peppers and sprinkle with shredded cheese.

7. Return them back to the oven for another 4 minutes or until the cheese has melted.

8. Top with sour cream, avocado, cilantro, and green onions.

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 tablespoon olive oil
• 1 pound lean ground beef
• 2 teaspoons chili powder
• 2 teaspoons cumin
• ½ teaspoon oregano
• ½ teaspoon garlic powder
• ½ teaspoon salt
• ½ teaspoon black pepper
• 2 tablespoons tomato paste
• ½ cup water
• 8 Corn or flour tortillas
• Lettuce finely chopped
• Shredded low fat Mexican cheese blend
• Tomatoes chopped
• Chopped red onions
• Diced avocado 
• Cilantro 

Directions:

1. Heat the olive oil in skillet over medium high heat. Add the ground beef and cook until browned, about 5-7 minutes. Drain any fat.

2. Add the chili powder, cumin, dried oregano, garlic powder, salt, pepper, tomato paste and water. Stir to combine, continue cooking over medium-low heat until the sauce has thickened, ~3-5 minutes.

3. Serve warm over tortillas with veggies of your choice and cheese.

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 1/2 cups sliced strawberries
• 1/4 cup pure maple syrup or honey
• 1 teaspoon vanilla extract
• 1/4 cup mini chocolate chips
• 3 cups plain Greek yogurt

Directions:

1. Line a large rimmed baking sheet with parchment paper.

2. Stir yogurt, maple syrup (or honey) and vanilla in a medium bowl. Spread thinly on the prepared baking sheet into a 15-by-20-inch rectangle. Scatter the strawberries on top and sprinkle with chocolate chips. 

3. Freeze until very firm, at least 3 hours. To serve, cut or break into 32 pieces.

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 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:

• 2 1/2 tablespoons olive oil split in two
•  1 1/2 pounds boneless & skinless chicken thighs
• 2 tablespoons arrowroot flour
• 2 teaspoons  salt
• 3/4 teaspoon black pepper
• 1 yellow onion diced
•  1/3 cup bone or chicken broth
•  7 ounces sun dried tomatoes, in olive oil drained
• 8 garlic cloves minced
• 15 ounces canned coconut milk
• 2 tablespoons nutritional yeast
• 4 cups spinach lightly packed
• 2 teaspoons Italian seasoning

Directions:

1. Cut chicken thighs into 1 - 1 1/2" bite-size chunks. Transfer to a large bowl. Add half of the olive oil, arrowroot, salt, and pepper. Stir well stir  and make sure everything it is evenly coated. Set aside.

2. Heat up a large skillet over medium heat for 2 minutes and add the oil. Let that heat through for another minute. Add chicken to the pan, and cook for 4-5 minutes each side until golden brown but not completely cooked through. Do not crowd the pan. You may need to cook in batches!) Transfer to a bowl or plate with a slotted spoon and set aside.

3. Add the diced onion to the pan, cook for 2-3 minutes until soft. Add 1 tbsp of oil from the sun dried tomatoes and minced garlic. Cook for 1 minute, stirring often. Add broth to the pan, scraping from the bottom of the pan, stirring frequently. Cook until broth has reduced by at least 50%.

4. Add sun-dried tomatoes to the pan. Fry for 2-3 minutes until  well combined, stirring occasionally.

5. Add coconut milk and nutritional yeast to the pan. Once the coconut milk has reached a boil, turn the heat down to medium-low. Add spinach to the pan and stir until slightly wilted, ~1 minute.

6. Add chicken back into the pan, sprinkle with seasoning. Stir frequently for another 7-10 minutes, letting all of the flavors marinade and allowing the chicken to cook all the way through. Season with additional seasoning if necessary.

7. Top off with fresh lemon and chopped parsley.

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:

• 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:

• 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:

• 1/4 cup creamy, natural peanut butter
• 2-3 tablespoons vanilla protein powder 
• 1 cup dark chocolate chips
• 1 tablespoon coconut oil

Directions:

1. Fill a mini muffin tin with muffin liners. Spray them with cooking spray.

2. In a medium bowl, combine peanut butter and protein powder together. Start with 2 tablespoons of protein powder and go up from there. 

3. Next, separate the peanut butter and protein mixture into 12 marble-sized balls (~1 teaspoon), set aside.

4. In a microwave-safe bowl, melt dark chocolate chips and coconut oil, stir every 45 seconds until smooth.

5. Scoop 1 tsp  of the chocolate mixture onto the bottom of each muffin liner. Then, place muffin tin into the freezer for 10-15 minutes or until chocolate hardens.

6. Next, place 1 protein peanut butter ball on top of each hardened chocolate, carefully flattening the ball with your finger until it has a smooth top.

7. Add 2 more teaspoons of the melted chocolate on top of the peanut butter to each liner to complete the PB cup

8. Place muffin tin in the freezer for another 10-15 minutes until chocolate is hardened. 

Ingredients:

• 1 1/2 cups plain Greek yogurt
• 1/2 cup peanut butter
• 2 tbsp honey, or maple syrup
• 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:

• 2 ½ cups fresh or frozen raspberries 
• ½ cup water, divided
• 2 tablespoons granulated sugar
• 1 tablespoon cornstarch
• 1 cup confectioners' sugar
• 1 cup white-whole wheat flour
• 1 cup almond flour
• ½ cup unsalted butter (1 stick), softened
• ½ teaspoon salt
• ¼ teaspoon almond extract

Directions:

1. Preheat oven to 375°F. Line an 8-inch-square baking pan with foil, leaving two overhanging sides. Coat with cooking spray.

2. Combine raspberries, ¼ cup water, and granulated sugar in a medium saucepan. Cook over medium heat, stirring to break up the berries, until bubbling and starting to thicken, ~8 minutes. Combine the remaining ¼ cup water and cornstarch in a bowl. Add to the berry mixture and continue cooking, stirring, until it reaches jam-like thickness, ~3 minutes more.  Remove from heat and set aside.

3. Beat confectioner's sugar, all the flours, butter, salt, and almond extract in a mixing bowl with an electric mixer on low speed until the mixture is the texture of wet sand. Reserve ⅓ cup of the dough. Press the remaining dough into the prepared pan.

4. Spread the raspberry filling over the crust. Crumble the reserved dough over the raspberry filling. Bake until the filling is set and the topping is beginning to brown, 30-33 minutes. Let cool completely in the pan on a rack. Using the overhanging foil, lift the bars from the pan and cut into squares.

Ingredients:

• 2 cups white whole wheat flour
•  2 teaspoon cornstarch
• 1/2 teaspoon baking soda
•  1 teaspoon baking powder
• 1/4 teaspoon salt
• 1 cup brown sugar
• 1/2 cup unsweetened applesauce
• 1/4 cup coconut oil melted
•  1 teaspoon vanilla extract
• 1 cup chocolate chips

Directions:

1. Preheat the oven to 180C/350F. Line a large baking sheet with parchment paper and set aside.

2. In a mixing bowl, add your flour, cornstarch, baking soda, baking powder, and salt, mix well.

3.  In a separate bowl, whisk together the sweetener, applesauce, coconut oil, and vanilla extract, until combined. 4. Stir in the dry ingredients until combined. Fold in the chocolate chips. If your cookie dough is too crumbly, add a few tablespoons of unsweetened milk to thin out.

3. Form 16 balls of dough and place them onto the lined baking sheet. Bake the cookies for 10-12 minutes, until the edges just go slightly golden.

4. Remove the cookies from the oven and let them cool for 10 minutes, before transferring them 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 Purple Sweet Potato
• 1.5 Cups Frozen Bananas
• 1 Pack of Unsweetened Açaí 
• 1/4 Cup Plain Yogurt 
• 4 Tablespoons honey (I used 2 tbsp maple syrup) 
• 1 Teaspoon Vanilla Extract
• Pinch of Salt
• 1 Teaspoon cacao powder (optional)

Directions:

1. Preheat the oven to 425°F. Place purple sweet potato directly on the oven rack and cook until very soft, about 45 minutes.

2. Remove the skin from the sweet potato, chop into small pieces, and freeze.

3. Add yogurt, honey, vanilla extract, and a pinch of salt to a food processor.

4. Blend in Açaí, frozen sweet potatoes, and frozen bananas using vour food processor's rotary grater attachment (this helps it all blend up easily and evenly).

5. For a firmer ice cream texture, transfer to a bowl and freeze for 45 minutes (stirring after 20 minutes). Or, use a cold stone.

6. Scoop and enjoy! 

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.

Ingredients:

• 6 sheets graham crackers
• 2 tablespoons monk fruit sweetener, or sugar
• 3 tablespoons cold whipped butter

For the cheesecake:

• 8 ounces cream cheese, I like Philadelphia
• 2 1/3 cups 2 % cottage cheese
• 1 teaspoon lemon zest
• 2 large eggs
• 1/3 cup monk fruit , or sugar
• 2 teaspoons all purpose flour
• 1 tablespoon vanilla extract
• optional fruit, for topping

Directions:

1. Line a 9-inch spring form pan with parchment paper on the bottom. Spray the sides of the pan with cooking spray.

Preheat oven to 350°F

2. For the crust, place graham crackers, sugar and butter into a food processor and pulse a few times. Add 1 tbsp water and pulse a few more times until it has a texture of coarse meal.

3. Gently press the crust into the lined pan. Set aside.

4. For the cheesecake filling, in a blender add the cream cheese, cottage cheese and lemon zest and blend together until it is really smooth.

5. Add the eggs one at a time and mix.

6. Add the vanilla extract, sugar and flour into the cottage cheese mixture and pulse until blended.

7. Pour the cheesecake batter into the pan. Bake in the oven for about 45 minutes, until the cheesecake is set.

8. Let it cool on a rack, then place in fridge for at least 4 hours or as long as overnight.

9. Top with fresuh fruit  and cut into 12 slices. Enjoy! 

Ingredients: 

• 3 3/4 cups all-purpose flour 
• 2 teaspoons baking powder
• 2 teaspoons pumpkin pie spice
• 1 1/2 teaspoons baking soda
• 1/2 teaspoon salt
• 1  15-ounce can pure pumpkin puree
• 1 1/2 cups cane sugar
• 1 cup vegetable oil
• 6 tablespoons pure maple syrup
• 1 tablespoon fresh lemon juice
• 2 teaspoons pure vanilla extract
• 1 cup vegan dark chocolate chips

Directions:

1. Preheat the oven to 350 degrees F and line two 9-by-5-inch loaf pans with parchment paper, leaving a 2-inch overhang on the longer sides.

2. Whisk together the flour, baking powder, pumpkin pie spice, baking soda and salt in a medium bowl until combined.

3.Mix the pumpkin puree, sugar, oil, maple syrup, lemon juice, vanilla extract and 1/4 cup plus 2 tablespoons water in a large bowl until smooth and well combined. Stir in the flour mixture until just combined, then fold in 3/4 cup of the chocolate chips. 

4. Transfer the batter evenly between the two prepared loaf pans, smoothing out each top into an even layer with a rubber spatula. Top each with the remaining 1/4 cup dark chocolate chips. Bake until the tops are golden brown and a toothpick inserted in the center of each comes out clean, ~1 hour 15 minutes.

5. Let cool in the loaf pans on a wire rack, about 15 minutes. Use the parchment overhang to help lift the pumpkin bread out of the pans, then let cool completely on the wire rack, about 1 hour.

Ingredients:

• ¾ cup pumpkin puree
• ¼ cup maple syrup
• ½ cup unsweetened applesauce
• ¼ cup gluten free 1:1 baking flour 
• ½ cup unsweetened cocoa powder
• ¼ teaspoon pumpkin spice
• ½ teaspoon baking soda
• ½ teaspoon salt
• ¼ cup chopped dark chocolate chunks

Directions:

1. Preheat the oven to 350°.

2. In a small bowl, combine the gluten free 1:1 baking flour, unsweetened cocoa powder, pumpkin spice, baking soda and salt with a whisk.

3. In a medium bowl, mix together the pumpkin puree, maple syrup and applesauce.

4. Combine the dry ingredients with the wet ingredients from step 3 until the batter is smooth.

5. Pour the batter into an 8-inch square glass or metal baking pan coated with cooking spray.

6. Sprinkle the dark chocolate chunks over the top of the batter.

7. Bake for 20 minutes, or until an inserted toothpick comes out with a few crumbs on it. If the toothpick is clean, it's overcooked!

8. Cool for 15 minutes before slicing. 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:

• 1.5 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:

• 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 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 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:

• 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:

• 4 large carrots, peeled and chopped
• 3 stalks celery, chopped
• 1 small red onion, chopped
• 3 cloves garlic, minced
• 2 cups fresh green beans, trimmed and cut into 2-inch pieces
• 2 (15 ounce) cans no-sodium-added red kidney beans, rinsed
• 2 (15 ounce) cans no-sodium-added diced tomatoes, undrained
• 6 cups low sodium  vegetable broth
• 2 tablespoons Italian seasoning
• 1 teaspoon crushed red pepper
• ¾ teaspoon salt, divided
• ½ teaspoon ground pepper
• 1 large zucchini, chopped
• 4 ounces whole-wheat pasta elbows or other small pasta
• ½ cup freshly grated Parmesan cheese

Directions:

1. Combine carrots, celery, onion, garlic, green beans, kidney beans, tomatoes, broth, Italian seasoning, crushed red pepper, 1/4 teaspoon salt, and pepper in a 6- to 8-qt. slow cooker. Cover and cook on Low for 6 to 8 hours.

2. Stir in zucchini, pasta, and the remaining 1/2 teaspoon salt. Cover and cook on Low until the pasta is tender, 15 to 20 minutes more. Serve immediately, topping each serving with about 1 1/2 tablespoons Parmesan.

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 (15 ounce) can garbanzo beans, drained and rinsed
• 1 (15 ounce) can kidney beans, drained and rinsed
• 1 pound fresh green beans, ends snipped and cut into bite-sized pieces
• 1 large tomato, diced
• ¼ cup diced red onion
• ¼ cup apple cider vinegar
• ¼ cup  olive oil
• ⅛ teaspoon black pepper

Directions:

1. In a medium bowl, gently mix garbanzo beans, kidney beans, green beans, tomato, and onion.

2. In a small bowl, whisk together the vinegar, oil, and black pepper. Pour dressing over salad and toss gently to coat.

3. Cover, refrigerate for 30 minutes and gently toss before serving.

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:

• 2 cups grated zucchini
• 2 eggs
• 1/2 cup whole wheat flour
• 1/2 cup parmesan cheese
• 1/2 cup low fat shredded mozzarella cheese
• 1/4 cup onion
• 2 tbsp olive oil 

Directions:

1. Place zucchini, eggs, flour, Parmesan cheese, mozzarella cheese, onion, and salt in a medium bowl; stir until well combined.

2. Heat oil in a skillet over medium-high heat. Scoop tablespoonfuls of zucchini mixture into hot oil and fry, working in batches, until golden brown, ~2 minutes per side.

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

4 caramel rice cakes

2 tablespoons sugar-free chocolate chips 

Handful of mini marshmallows

Instructions

1. Sprinkle chocolate chips and marshmallows equally between four caramel rice cakes.

2. Place in oven or toaster oven until marshmallows begin to brown and chocolate begins to melt.

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:

• 3 tablespoons olive oil
• 3 garlic cloves, minced
• 1/2 teaspoon salt
• 1/2 teaspoon pepper
• 2 large sweet red peppers, cut into 1-inch pieces
• 1 medium eggplant, cut into 1-inch pieces
• 1 medium red onion, cut into 1-inch pieces
• 1 tablespoon tomato paste
• Crackers, pita bread, or sliced veggies to dip

Directions:

1. Preheat oven to 400°. Mix first 4 ingredients. Place vegetables in a large bowl; toss with oil mixture. Transfer to a 15x10x1-in. pan coated with cooking spray. Roast vegetables until softened and lightly browned, 45-50 minutes, stirring once.

2. Transfer to a food processor; cool slightly. Add tomato paste; pulse just until blended (mixture should be chunky).

3. Transfer to a bowl; cool completely. Serve with  sliced veggies or crackers.

Ingredients:

• 2/3 cup cooked chicken
• 1 garlic clove, minced
• 1 large avocado
• 2 Tbsp chopped dill
• 2 Tbsp chopped bell pepper
• 1/2 carrot, chopped
• 5 olives, pitted and chopped
• 1/2 red onion, chopped
• 2 cherry tomatoes
• Juice of 1/2 lemon
• Salt and pepper to taste

Directions:

1. Chop the vegetables and shred the chicken.

3. Mash the avocado with the minced garlic in a bowl until smooth.

4. Add the chicken, chopped vegetables and lemon juice salt and pepper and mix everything together.

4. Taste and adjust for salt and pepper. Enjoy on toast or with crackers. 

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 cup  all purpose flour
• 1 cup whole wheat flour
• 1 tablespoon baking powder
• 1 teaspoon salt
• 1/4 cup cold salted whipped butter, divided
• 1 cup 0% fat Greek Yogurt
• 4 cloves minced or grated garlic, divided
• 2 ounces shredded part-skim cheddar cheese
• olive oil spray
• 2 tablespoons finely chopped parsley

Directions:

1. Preheat the oven to 375F. Line a sheet pan with a silicone mat for best results and adjust the rack on the top third of the oven.

2. Combine dry ingredients with a fork. Cut 2 tablespoons of the butter in with a pastry knife or fork, until no longer visible.

3. Add yogurt, cheddar, half the garlic and mix with a fork.

4. Then, using your hands knead the dough ~20 times until it holds together and becomes tacky and smooth. Form it into a flat ball and cut into 8 equal pieces. Roll each into a ball, then place it on the prepared baking sheet, slightly flattened 1/2 inch thick.

5. Spray biscuits with oil,  bake on the top rack about 20-24 minutes or until golden. Once done, let them rest 10 minutes.

6. Meanwhile, melt the remaining butter in a small frying pan, add the remaining garlic and saute on low heat ~1 minute until fragrant. When the biscuits are ready, brush them with the melted garlic butter and top with parsley.

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:

• 1 large zucchini (about 11 ounces), cut diagonally into 1/4-inch slices
• 1/8 teaspoon salt
• 1/8 teaspoon pepper
• 1/3 cup pizza sauce
• 3/4 cup shredded part-skim mozzarella cheese
• 1/2 cup miniature pepperoni slices
• Minced fresh basil

Directions

1. Preheat broiler. Arrange zucchini in a single layer on a grease baking sheet. Broil 3-4 in. from heat just until crisp-tender, 1-2 minutes per side.

2. Sprinkle zucchini with salt and pepper; top with sauce, cheese and pepperoni. Broil until cheese is melted, about 1 minute. Sprinkle with basil.

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:

• 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:

• 2 medium eggplant
• ¼ cup tahini
• 3 tablespoons fresh lemon juice
• 2 tablespoons extra-virgin olive oil
• 2 garlic cloves
• ½ teaspoon sea salt
• Finely chopped parsley, for garnish
• Pinch of paprika
• Pinch of red pepper flakes, optional
• Pita and veggies, for serving

Directions:

1. Preheat the oven to 400°F and wrap the eggplant in foil. Roast the eggplant for 50 to 60 minutes, or until it is soft and collapses to the touch. Remove from the oven and set aside.

2. Once cool to the touch, peel the skin from the eggplant, removing any big clumps of seeds. Place the flesh in a strainer over a bowl and let stand for 20 minutes to remove excess water.

3. Place the eggplant flesh, tahini, lemon juice, olive oil, garlic, and salt in a food processor and pulse until smooth. Transfer to a serving dish, sprinkle with chopped parsley, paprika, and red pepper flakes, if using. Serve with pita and veggies.

Ingredients:

• ⅓ cup chickpeas
• ⅓ cup cherry tomato, halved
• 1 tablespoon feta cheese
• 1 teaspoon pesto

Directions:

1. Combine all ingredients in a small bowl. mix thoroughly and serve. 

Ingredients:

• 1 English cucumber
• 4-5 oz canned tuna, drained
• 2 TBSP homemade or store-bought mayo*
• ⅛ tsp onion powder
• ⅛ tsp garlic powder
• salt and pepper to taste 

Directions:

1. Combine tuna with your choice of mayo, yellow mustard, greek yogurt, or mashed avocado (or a combination of your favorites!), along with veggies, salt, pepper, garlic powder and onion powder. If you have a go-to tuna salad recipe as well, feel free to use it here!

2. Slice cucumbers into discs, scoop out a bit of the center, and arrange on a plate.

3. Pile on some tuna salad and dig in!  Easiest recipe ever!

4. To make a fun pattern in the cucumber discs, grab a cheese slicer or a vegetable peeler and peel a few gorgeous green ribbons off the cucumber before slicing.

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:

• ⅔ cup  natural creamy peanut butter
• ½ cup maple syrup
• 2 tablespoons melted coconut oil
• 1 teaspoon vanilla extract
• ½ teaspoon salt
• 2½ cups whole rolled oats
• ¼ cup mini chocolate chips

Directions:

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

2. In a medium bowl, stir together the peanut butter, maple syrup, coconut oil, vanilla, and salt until smooth. Add the oats and chocolate chips and stir until combined. Use a 2-tablespoon cookie scoop to portion the dough. Use your hands to form into balls and place on the baking sheet, then flatten into disks with your fingers (the disks will become more cohesive as they chill). Chill overnight to allow the cookies to firm up.

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: 

• 1 medium yellow potato
• 2-3 ears of corn with husks or 2 1/2 cooked corn kernels 
• 2 limes, juiced (1/4 cup)
• 2 teaspoons light brown sugar
• 1/2 teaspoon tamarind paste
• 1 small red onion, diced (1/2 cup)
• 1 tomato diced (1/2 cup)
• 1 cup mixed sprouts
• 1 bunch cilantro, chopped (3/4 cup)
• 1-2 green chiles, jalapenos, or other green chiles seeded and finely chopped
• 1/2 teaspoon chaat masala
• Salt to taste

Directions:

1. Put the potato in a medium saucepan, add cold water to cover by about an inch and salt the water generously.  Bring to a boil, lower the heat and simmer until the center of the potato is easily pierced with a fork, 12 to 15 minutes. Drain and halve the potato so that it cools faster. When cool, peel and dice the potato. Set aside.

2. Meanwhile, microwave the corn with the husk on, one at a time, until tender, about 3 minutes.

3. in a small bowl, whisk together the lime juice, light brown sugar and tamarind paste until the light brown sugar has completely dissolved. Set aside.

4. Once the corn is cool enough to handle, use a serrated knife to cut off the tip of each ear, then slip off the husk and discard. Use the knife to cut off the corn kernels. Transfer to a large bowl. Add the onion, tomato, sprouts, potato, cilantro and chiles. Add 1 tsp salt and the 1/2 teaspoon chaat masala, toss well. Add 3 tbsp of the lime dressing and toss well again. Taste and add more lime dressing, salt and chaat masala, as desired. Toss in the cornflakes just before serving.

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 cup mashed banana (2 large)
• 1 egg
• 4 tablespoons honey or maple syrup
• 3 tablespoons coconut oil melted+ cooled
• 3/4 cup oat flour 
• 1/2 cup vanilla protein powder
• 1 teaspoon baking powder
• 1 teaspoon baking soda
• 1 teaspoon cinnamon
• 1/4 cup dark chocolate chips (optional)

Directions:

1. Preheat oven to 350 and prepare a greased muffin tin.

2. In a bowl, mash bananas until smooth. Stir in egg, honey, and coconut oil until combined.

3. Add in oat flour, protein powder, baking powder, baking soda and cinnamon.  Stir until combined. Fold in chocolate chips if using.

4. Pour batter into cups, filling 3/4 of the way. Do not overfill!

5. Bake muffins for 15 minutes or until the tops are golden brown and a toothpick comes out clean when inserted in the center of the muffin.

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
• 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:

• 1/2 cup light coconut milk
• 1 tablespoon  fish sauce
• 2 teaspoons red curry paste
• 1 teaspoon brown sugar
• 1 tablespoon chopped cilantro
• 1/2 teaspoon ground turmeric
• 1/2 tsp salt
• 1/2 tsp  ground black pepper
• 1 -1/4 pounds thin-sliced boneless chicken breast, cutlets
• 16 large Bamboo skewers, soaked in cold water
• Lime wedges, for garnish
• 1 tbsp chopped cilantro, for garnish
• Peanut sauce, for dipping (optional)

Directions:

1. In a bowl, mix the marinade ingredients except the chicken. Slice the chicken into long, thin strips, ~3 inches long by 1 inch wide, and add to marinade. Turn chicken to coat, cover and refrigerate at least 4 hours+.

2. Prepare grill to high heat and thread marinated chicken onto soaked bamboo skewers. Place on grill and cook 2 to 3 minutes per side, or until cooked through. Serve with lime wedges and peanut sauce and garnish with cilantro and peanuts.

Ingredients:

• 1 cup fresh basil leaves, chopped
• 1 clove garlic
• 1/4 cup grated Parmigiano Reggiano
• Salt and fresh pepper to taste
• 3 tbsp olive oil
• 1-1/4 lbs boneless skinless chicken breast, cut into 1-inch cubes
• 24 cherry tomatoes
• 16 wooden skewers

Directions:

1. In a food processor pulse basil, garlic, parmesan cheese, salt and pepper until smooth. Slowly add the olive oil while pulsing.

2. Combine the raw chicken with pesto and marinate a few hours in a bowl.

3. Soak wooden skewers in water at least 30 minutes.

4. Beginning and ending with chicken, thread chicken and tomatoes onto 8 pairs of parallel skewers to make 8 kebabs total.

5. Heat the grill pan over medium heat until hot. Spray lightly with oil.

6. Place the chicken on the hot grill and cook ~3-4 minutes; turn and continue cooking until chicken is cooked through, about 2 to 3 minutes.

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 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 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:

• 2 tablespoons vegetable oil
• 1 pound medium asparagus, ends trimmed and cut into 3-inch pieces
• 1/4 teaspoon salt
• 1/4 tsp ground black pepper
• 1 tablespoon garlic, finely chopped
• 1/4 cup pesto sauce 
• 1/2 tablespoon balsamic vinegar
• 2 tablespoons pine nuts

Directions:

1. Heat oil in a large skillet over medium-high heat for 1 minute. Add asparagus and sauté until golden brown, for 3-5 minutes.

2. Season with salt and pepper. Add garlic and sauté until fragrant, about 1 minute.

3. Reduce heat to low. Stir in pesto and balsamic vinegar. Cook until the asparagus is tender, about 1-2 minutes.

4. Sprinkle with pine nuts  and serve. 

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:

• 3 tablespoons unsalted butter
• 1 tablespoon olive oil
• 1/2 an onion chopped 
• 1 pound Cremini or button mushrooms
• 2 tablespoons dry white wine (optional)
• 1 teaspoon fresh thyme leaves chopped
• 2 tablespoons chopped fresh parsley
• 4 cloves garlic minced
• Salt and pepper to taste

Directions:

1; Heat the butter and oil in a large pan or skillet over medium-high heat.

2. Sauté the onion until softened (~3 minutes).

3. Add mushrooms and cook for 4-5 minutes until golden and crispy on the edges.

4. Pour in the wine and cook for 2 minutes, to reduce slightly.

5. Stir through thyme, 1 tablespoon of parsley and garlic. Cook for  30 seconds, until fragrant.

6. Season with salt and pepper to taste. 

7. Sprinkle with remaining parsley and serve warm.

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:

• 5 cups  roasted sweet potato puree, see notes* 
• 2 eggs
• 1 cup unsweetened almond milk
• 1/2 cup + 2 tablespoons brown sugar, divided 
• 1 teaspoon vanilla extract
• 1/2 teaspoon ground nutmeg
• 1 teaspoon ground cinnamon
• 1 cup  raw pecans, finely chopped
• 5–10 ounces mini marshmallows

Directions:

1.  Roast your sweet potatoes, if you haven’t already. Preheat your oven to 350F and set a casserole dish off to the side. 

2. Peel the sweet potatoes and add them to a large mixing bowl; mash them with a potato masher or immersion blender. Add in the eggs, almond milk, 1/2 cup of brown sugar, vanilla, nutmeg, and cinnamon. Blend or mash again, until a smooth and creamy mixture forms.

3. Spread the mixture evenly into a 9″x13″ tray and smooth out the top with a spatula. Top the casserole with the pecan pieces and marshmallows.  Sprinkle the remaining brown sugar on top.

4. Bake in the top rack of the oven for 15-20 minutes. If you’d like the marshmallows to be more golden, broil the casserole for an additional 2-5 minutes – but watch it carefully to prevent burning. Serve warm, and store any leftovers in the fridge. 

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:

• 1 firm English cucumber (about 14 ounces)
• 1 teaspoon  salt
• 1 tablespoon vegetable oil like canola or grapeseed
• 1 small shallot, peeled and thinly sliced into half-moons (1/4 cup)
• 3 cloves garlic, minced
• 1 teaspoon red chili flakes, or to taste
• 2 tablespoons Chinese black vinegar, 
• 1 tablespoon light soy sauce
• 1 1/2 teaspoons granulated sugar
• 1 teaspoon toasted sesame seeds

Directions:

1. Partially peel the cucumbers. Cut the cucumber in half lengthwise, then scrape out the seeds. Smash the cucumber with a flat side of a cleaver or large knife or a rolling pin or meat mallet until it is flattened with jagged edges. Split each cucumber half in half again lengthwise. Cut the strips into 1-inch pieces diagonally.

2. Toss the cucumber and salt together in a medium bowl. Let sit at room temperature for about 1 hour.

3. Cmbine the oil, shallot and garlic in a small saucepan and cook over medium-low heat until the shallot is translucent, about 2 minutes. Mix in the red chili flakes and allow it to bloom in the oil. Stir the vinegar, soy sauce, sugar and 1/2 teaspoon sesame seeds together in a small bowl until the sugar dissolves. Set aside.  

4. Strain the cucumbers and dry them with a cloth. Return them to the bowl. Add the vinegar mixture and toss. Toss again with the garlic-shallot oil. Garnish with the remaining sesame seeds.

Ingredients:

• 2 540 ml Cans of Chickpeas
• 2 Boiled potatoes, diced
• ½-3/4 cup diced Onion
• 1-2 Diced Tomatoes
• 2-3 minced Green Chilies
• 4 Mint Leaves, chopped
• ½ cup Chopped Cilantro Leaves
• ⅓-1/2 cup Tamarind Paste 
• 2 tbsp Chaat Masala
• 1 tsp Cumin Powder 
• ½-3/4 tsp Red Chili Powder
• ½ tsp Red Chili Flakes
• 1 tbsp sugar

Directions:

1. Drain and rinse your chickpeas. If they are not soft then add them to a pot with boiling water and simmer for 5-6 miutes or until softened and drain. Tip: Your chickpeas will seem harder when they cool.

2. Mix all the remaining ingredients together - I like to add tomatoes last. taste and adjust for seasoning.

3. You can make chana chaat ahead of time, but if making it a day ahead then mix in the onions and tomatoes before serving, upto a few hours before is fine.

4. Sprinkle with the optional masala and any toppings you desire and serve.

Ingredients:

• 3/4 cup uncooked pearled farro
• 1 1/2 tablespoons extra-virgin olive oil, divided
• Salt and freshly ground black pepper
• 1/2 small yellow onion, roughly chopped
• 3 garlic cloves, minced
• 1/2 medium eggplant, peeled and cut into 1/4-inch cubes
• 1 tablespoon tomato paste
• 1/2 tablespoon finely chopped fresh thyme
• 1 medium zucchini, cut into 1/4-inch dice
• 1 yellow bell pepper, cut into 1/4-inch squares
• 2 large vine-ripened tomatoes, cut into 1/4-inch dice
• 1/2 cup fresh basil leaves, finely chopped

Directions:

1. Cook farro in generously salted water according to package directions until al dente, about 30 to 35 minutes. Drain and let cool.

2. Meanwhile, set a large skillet oven over medium heat. Add 1/2 tablespoon olive oil, onion, garlic, and a 1/4 teaspoon of salt. Cook, stirring occasionally, until the vegetables begin to soften, about 3 minutes.

3. Add the eggplant and another 1/4 teaspoon of salt and cook, stirring occasionally, until the eggplant begins to soften, ~4 to 5 minutes.

4. Add the tomato paste and thyme and cook, stirring constantly, for 1 minute.

5. Add the zucchini, bell pepper, tomatoes, another pinch of salt, and a twist of black pepper and cook, stirring occasionally, until all of the vegetables are tender, about 10 minutes.

6. Stir in the farro, remaining tablespoon olive oil and basil and 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.

Ingredient:

• 2 tsp olive oil
•  1/2 cup chopped green bell pepper, chopped
• 1/2 cup chopped red bell pepper, chopped
• Small onion, chopped
• 2 cloves garlic, minced
• 1 cup uncooked long grain rice
• 15 oz can black beans, I use Goya (don't drain)
• 1 1/2 cups water
• 1/2 tsp cumin
• 1 bay leaf
• pinch oregano
• Salt and pepper to taste

Directions:

1. In a heavy medium sized pot, heat oil on medium heat.

2. Add onions, peppers and garlic and saute until soft, about 4-5 minutes.

3. Add rice, beans, water, cumin, bay leaf, oregano and salt and pepper. Simmer on medium-low heat, stirring occasionally, until the rice absorbs most of the water and just barely skims the top of the rice.

4. Cover, reduce heat to low, and simmer 20 minute.

5. Make sure you have a good seal on your cover, the steam cooks the rice. After 20 minutes, shut flame off and let it sit, covered another 5 minutes (don't open the lid).

Ingredients:

• 3 medium potatoes
• 1 finely diced onion
• Chopped chives
• Chopped parsley
• 1 clove of garlic, finely diced
• Black pepper and salt to taste
• 3 tbsp corn starch 
• 1 oz Parmesan cheese or cheese of choice

Directions:

 1. Boil the mashed potatoes until they are soft. 

2. Sauté the diced onions and garlic, until translucent, set aside. 

3. Peel skin off potatoes, make sure the potatoes aren’t too hot before you do this.

4. Transfer the potatoes to a large cooking bowl and mash.

5. Add the garlic, onion, chopped chives and parsley, and salt and pepper to the potato mixture and mix until well combined.

6. Add 3 tbsp of cornstarch and 1 Oz of cheese, mix until well combined

7. Roll into balls, spray with olive oil, toss into the air fryer until golden crispy, 5-10 minutes. Enjoy!  

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:

• 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:

• ½ cup dry white wine
• 4 cloves garlic, thinly sliced
• 2 Tablespoons capers, drained
• 1 cup chicken broth
• 2 Tablespoons lemon juice
• 2 Tablespoons butter
• 1/4 cup fresh parsley, roughly chopped

Directions:

1. In a small pan, add wine and garlic. Set heat to medium. Bubble gently for 4-5 minutes, until just a small amount of liquid remains. Use a spatula to “clean” any remaining brown flecks on the pan while the wine reduces.

2. Add the capers, chicken broth,  lemon juice and stir to combine.

3. Add the protein choice (chicken, fish, tofu). Spoon the sauce over the chicken and cover partially, cook for 3-5 minutes. The sauce will thicken slightly.

4. Reduce heat to low. Add 2 tbsp cold butter and let it melt into the sauce. Spoon sauce over the chicken again. Remove from heat.

5. Garnish with parsley and serve.

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:

• 2 tablespoons of olive oil
• 1/4 cup of BBQ sauce
• 2 tablespoons of apple cider vinegar
• 2 cloves of garlic, minced
• ½ teaspoon of onion powder
• ½ teaspoon of paprika
• Dash of liquid smoke (optional)

Directions:

 1. Prepare the tofu by pressing it into a cloth to get the water out and cutting it into your desired shape. 

2. Mix all the ingredients together then add tofu and let sit for 30 minutes or overnight. Cook as desired. 

Ingredients:

• 2 tablespoons of olive oil 
• 3 tablespoons of balsamic vinegar 
• 2 tablespoons of water
• 2 tablespoons of maple syrup
• 2 cloves of garlic, minced

Directions:

1.  Prepare the tofu by pressing it into a cloth to get the water out and cutting it into your desired shape. 

2. Mix all the ingredients together then add tofu and let sit for 30 minutes or overnight. Cook as desired. 

Ingredients:

• 2 tablespoons of olive oil 
• ¼ cup of lime juice
• 2 tablespoons of water
• 1 teaspoon of maple syrup
• ¼ teaspoon ground cumin
• 2 cloves of garlic, minced
• 1 1/2 teaspoons of smoked paprika
• 1 teaspoon of onion powder
• 1 1/2 tablespoons pf chili powder
• Optional: dash of liquid smoke

Directions:

1.  Prepare the tofu by pressing it into a cloth to get the water out and cutting it into your desired shape. 

2. Mix all the ingredients together then add tofu and let sit for 30 minutes or overnight. Cook as desired. 

Ingredients:

• ¼ cup of peanut butter
• 1 ½ tablespoons of low sodium soy sauce
• 1 ½ tablespoons of lime juice
• 1 tablespoon of rice wine vinegar
• 2 teaspoons of maple syrup
• 2 cloves of garlic, minced
• 2 teaspoons of freshly grated ginger

Directions:

1.  Prepare the tofu by pressing it into a cloth to get the water out and cutting it into your desired shape. 

2. Mix all the ingredients together then add tofu and let sit for 30 minutes or overnight. Cook as desired. 

Ingredients:

• 1 inch fresh ginger, peeled and grated (1 tbsp)
• 3 cloves garlic, minced
• 2 tbsp toasted sesame oil
• 2 tbsp  fresh lime juice
• 2 tbsp low sodium soy sauce, 
• 1 tbsp maple syrup

Directions:

1. Combine first 6 ingredients in a shallow glass dish, mix thoroughly.

2. Add protein, coating completely in marinade.

3. Cover and refrigerate for 30 minutes up to overnight.

Ingredients:

• 2 tbsp harissa
• 2 tbsp olive oil
• 1 crushed garlic clove
• 3 tbsp honey

Directions:

1.  Prepare the tofu by pressing it into a cloth to get the water out and cutting it into your desired shape. 

2. Mix all the ingredients together then add tofu and let sit for 30 minutes or overnight. Cook as desired. 

Ingredients:

• 2 tablespoons lemon juice
•  2 tablespoons dijon mustard
•  1 tablespoon maple syrup, agave or honey
• ⅛ teaspoon black pepper

Directions:

1.  Prepare the tofu by pressing it into a cloth to get the water out and cutting it into your desired shape. 

2. Mix all the ingredients together then add tofu and let sit for 30 minutes or overnight. Cook as desired. 

Ingredients:

• 2 tablespoons Sriracha
• 1 tablespoon low sodium soy sauce
• 1 tablespoon agave or maple syrup

Directions:

1.  Prepare the tofu by pressing it into a cloth to get the water out and cutting it into your desired shape. 

2. Mix all the ingredients together then add tofu and let sit for 30 minutes or overnight. Cook as desired. 

Ingredients:

• 2 tablespoons light oil
• 2 tablespoons lime juice
• 1 tablespoon agave
•  2 teaspoons chili powder
• 1 teaspoon smoked paprika
• ½ teaspoon garlic powder

Directions: 

1.  Prepare the tofu by pressing it into a cloth to get the water out and cutting it into your desired shape. 

2. Mix all the ingredients together then add tofu and let sit for 30 minutes or overnight. Cook as desired. 

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.

Ingredeints:

• 2 8-ounce boneless, skinless chicken breasts
• One  2 1/2- to 3-pound spaghetti squash, halved lengthwise and seeded
• 1 ¼ cups red enchilada sauce, divided
• 1 medium zucchini, diced
• 1 cup shredded pepper Jack cheese

Directions:

1. Position racks in upper and lower thirds of oven; preheat to 450degrees F.

2. Place chicken in a medium saucepan, add water to cover and bring to a boil. Cover, reduce heat to low and simmer until an instant-read thermometer inserted into the thickest part registers 165 F, 10 to 15 minutes.

3. Transfer the chicken to a clean cutting board and shred with 2 forks. Transfer to a large bowl.

4.Place squash cut-side down in a microwave-safe dish and add 2 tbsp water. Microwave, uncovered, on high until the flesh is tender, ~10 minutes. (Alternatively, place squash halves cut-side down on a rimmed baking sheet. Bake in a 400 degrees F oven until the squash is tender, 40 to 50 minutes.)

5. Use a fork to scrape the squash from the shells into the large bowl. Place shells on a broiler-safe pan. Stir 1 cup enchilada sauce, zucchini, 1/2 teaspoon pepper and 1/4 teaspoon salt into the squash and chicken. Divide the mixture between the shells; top with the remaining 1/4 cup enchilada sauce and cheese.

6. Bake on the lower rack for 10 minutes. Move to the upper rack, turn the broiler to high and broil, watching carefully, until the cheese starts to brown, about 2 minutes. To serve, cut each shell in half.

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 scoop or 1/4 cup of chocolate protein powder
• 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:

• 2 cups carrots
• 1 inch ginger, peeled (reduce to 1/2 inch if desired)
• 3 large oranges 

Directions:

1. Wash carrots under runnign water. Use a vegetable scrub or brush to clean them. 

2. Cut off both ends of the carrot. 

3. Rinse and peel the ginger if using. Wash and peel oranges. Halve them and remove the pit and seeds from the center to avoid bitter taste. 

4. Juice all the ingredients following the instructions for normal juicing in your juicer manual. Strain if you desire. Drink immediately, or let chill for an hour and then enjoy.

Ingredients:

• 2.5 pounds Watermelon
• 2 Medium Beets
• Lemon (optional)

Directions:

1. Wash watermelon and beets. Peel the beets and remove the hard watermelon skin before juicing them. Tase and add fres squeezed lemon juice (optional). 

Ingredients:

• 1/4 of a fresh pineapple, skin and core removed, and cut into 1” strips
• 4 kale leaves
• 1 ripe banana, peeled

Directions:

1. Juice all the ingredients following the instructions for normal juicing in your juicer manual. Strain if you desire. Drink immediately, or let chill for an hour and then enjoy.

Ingredients:

• 1 bunch kale (about 5 oz)
• 1 inch piece fresh ginger, peeled
• 1 Granny smith apple (or any large apple)
• 5 celery stalks, ends trimmed
• ½ large English cucumber
• Handful fresh parsley (1 oz)

Directions:

1. Wash and prep the vegetables. I like to cut them in large chunks.

2. Juice in the order listed (or add them to a blender and blend on high.)

3. If you used a juicer, simply pour the green juice into glasses and enjoy immediately.

Ingredients:

• 2 medium beets, trimmed and scrubbed
• 1 Granny Smith apple, peeled and cored
• 3 medium carrots, peeled

Directions:

1. Juice, in this order, the beets, apples and carrots, following your juicer's specific settings for each. Serve the juice immediately over ice, if desired

Ingredents:

• 3 medium carrots
• 1/2 small ripe pineapple, peeled, cored and cut into pieces
• 1 large orange peeled and cut into pieces

Directions:

1. Turn on your juicer, add the carrots, pineapple, and orange-one at a time. Turn off the machine and pour the juice into a glass and serve.

Ingredients:

• 8 celery stalks, from about 1 head of celery
• 1 English cucumber
• 1 bunch flat-leaf parsley
• 3 kale leaves or 1 handful of baby spinach
• 1 green apple
• 1 lime or lemon, skin removed

Directions:

1. Wash and chop vegetables so they will fit through the tube of a masticating juicer.

2. Feed in the vegetables through the tube, alternating hard and soft-textured ones to help facilitate the juicing process.

3. Enjoy immediately or keep the leftovers in a  sealed container in the refrigerator.

Ingredients:

• 8 cups chopped watermelon (about 1/2 of a large watermelon), chilled
• 1 lime, juiced
• 6 fresh mint leaves

Directions:

1. Wash and chop so they will fit through the tube of a masticating juicer.

2. Feed in the fruit through the juicer.

3. Enjoy immediately or keep the leftovers in a  sealed container in the refrigerator.

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 tbsp olive oil
• 7 cloves garlic, minced
• 1 shallot, sliced thin
• 16 oz silken tofu
• 1/4 tsp salt
• 1/4 tsp pepper
• 1/2 tsp paprika
• 2 tbsp white miso paste
• 1 1/2 tbsp nutritional yeast
• 2 tsp lemon juice
• 1/4 cup vegetable broth
• 5 cups sliced mushrooms
• 6 oz bag fresh baby spinach
• 8 oz box chickpea pasta shells (or other high protein pasta)
• 1/2 cup freshly grated parmesan cheese

Directions:

1. Heat olive oil in a large pan on medium heat. Add garlic, shallot and a pinch of salt and pepper. Cook for 2-3 minutes.

2. Add half the cooked garlic and shallot to a high powered blender, with tofu, salt, pepper, paprika, miso, nutritional yeast, lemon juice, and vegetable broth. Blend on high for ~30 seconds until smooth and creamy.

3. Add a bit more oil to the pan with remaining garlic and shallots. Add mushrooms and a pinch of salt and pepper.

4. Cook mushrooms, stirring occassionally, for 5-10 minutes until well cooked.

5. Add spinach to the pan with mushrooms, plus salt and pepper to taste. Continue to cook until spinach is wilted. 

6. Cook chickpea pasta (or pasta of choice)  according to package instructions.

7. Add cooked pasta back to the pot with 1/2 cup of sauce. Stir to coat pasta, add more sauce as neccessary. 

8. Stir in parmesan cheese until melted.

9. Add vegetables and stir to combine. Serve and 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:

• 8 large flour tortillas
• 1 - 1.5 lbs. cooked shredded chicken breast 
• ⅓ cup Franks buffalo sauce
• ⅓ cup full-fat Greek yogurt
• 1 tablespoon honey
• 3 stalks celery minced
• ½ red onion minced
• 2 cups matchstick carrots
• 2 cups romaine lettuce
• 2 cups cherry tomatoes quartered
• 1 cup blue cheese crumbles

Directions:

1.Make the buffalo chicken first by adding the buffalo sauce, greek yogurt, and honey to a bowl and whisk the ingredients together until the honey has dissolved. 

2. Next, add shredded chicken to the Franks sauce and fold the chicken into the sauce. Be sure all the chicken is covered in sauce. 

3. Add the celery and onion to the bowl and fold them into the chicken salad. Set aside. 

4. Lay all the tortillas flat on a clean surface. Start with the matchstick carrots. Add 3-4 tablespoons of matchstick carrots to each tortilla. Spread them out in the middle of the wrap. 

5. Top the carrots with 3-4 tablespoons of romaine lettuce and cherry tomatoes. 

6. Add about ¼ - ⅓  cup of buffalo chicken salad to the wrap and sprinkle with 1-2 tablespoons of blue cheese crumbles. 

7. Tightly wrap each burrito by folding the sides in and rolling. Serve 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:

• 1 can (14 oz) lentils, drained and rinsed (I used brown)
• 3 large eggs
• 1 large over-ripe banana (or two small)
• 1/4 cup honey or maple syrup
• 1/3 cup unsweetened cocoa powder
• 1 tsp baking soda
• 3 tbsp coconut oil, melted
• 1 tsp vanilla extract
• 1/3 cup dark chocolate chips

Directions:

1. Preheat oven to 350° F.

2. Spray muffin tins with nonstick spray.

3. Place banana, lentils, eggs, honey, cocoa powder, baking soda, coconut oil, and vanilla extract into blender, cover. Blend until smooth.

4.  Add the chocolate chips and stir gently using a wooden spoon.

5. Fill muffin cups about 2/3 full

6. Bake for 20-25 minutes or until a toothpick comes out clean.

7. Cool completely and enjoy!

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:

• ½ Cup Almond flour 
• 2 Scoops Whey Protein chocolate flavor
• 2 Tbsp Cocoa powder
• 2 Tbsp Almond, cashew or sunflower butter
• 2 Tbsp Honey
• 2 Tbsp Water
• ½ Cup Mini chocolate chips Dark

Directions:

1. In a medium bowl mix together the almond flour, protein powder, cocoa powder, almond butter, honey, and water until a dough forms.

2. Form the dough into 1 inch balls.

3. Place the chocolate chips on a plate and roll the balls of dough into the chocolate chips.

4. Place the balls on a parchment lined pan and chill until ready to eat.

Ingredients:

•  1 Scoop Whey or plant based  Protein (vanilla or plain)
• 3/4 Cup Pineapple juice
• 1 Banana
• 1/2 Cup  coconut milk
• 1 Cup Frozen mango
• 1 Cup Frozen pineapple

Directions:

1. Place the pineapple juice, protein powder, coconut milk, banana, mango, and pineapple in a blender; blend until completely smooth.

2. Pour the smoothie into 2 glasses. Serve immediately. 

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:

• 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:

• 1 spinach tortilla wrap
• 1 tablespoon mayonnaise
• 1 teaspoon mustard
• 2 ounces turkey lunch meat
• 2 slices of cooked bacon (optional)
• 2 ounces avocado, sliced
• 2 slices of tomato
• 1 cup of shredded iceberg lettuce

Directions:

1. Assemble the turkey wrap by layering in the order the ingredients are listed. Wrap, cut, and add to your lunch box!

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:

• 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:

• 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:

• Vegetable oil, for grill 
• 4 ears of corn, shucked
• 1/3 cup  unsalted butter, softened to room temperature
• 1 jalapeño, seeded and finely chopped
• 1 clove garlic, minced
• 2 Tbsp chopped fresh cilantro
• 2 Tbsp honey
• 1 Tbsp chopped fresh oregano
• 1 tsp. finely grated lime zest
• 2 tsp. fresh lime juice
• 1/2 tsp  salt 
• 1/4 tsp. fresh ground black pepper

Directions:

1. Prepare a gas or charcoal grill for medium-high heat, clean and oil grates and preheat 5 minutes. Grill corn, rotating frequently, until starting to char on all sides, 18 to 20 minutes. 

2. Meanwhile, in a small bowl, whisk butter, jalapeño, garlic, cilantro, honey, oregano, lime zest, lime juice, salt, and black pepper. 

3. Transfer corn to a 13"-by-9" baking dish. Spread 1 tablespoon honey-lime butter onto each ear of corn. Cover with foil and let sit 5 minutes. Serve with remaining butter alongside. 

Ingredients:

• 1 1/2 lb. large tail-on shrimp, cleaned
• 1 Tbsp. chopped fresh rosemary
• 1/2 tsp. crushed red pepper flakes
• 3 cloves garlic, finely chopped, divided 
• 1/4 c. plus 1 tbsp. extra-virgin olive oil, divided,+ more  for grill  
• 2 lemons, zested, divided 
• 1 1/4 tsp  salt, divided
• 1 shallot, finely chopped
• 2 Tbsp. capers, drained
• 1/2 c. dry white wine
• 1/2 c. low-sodium chicken broth
• 3 Tbsp. unsalted butter 
• 2 Tbsp. chopped fresh parsley
• 2 Tbsp. finely grated parmesan 

Equipment:

• 6-7 12 inch wooden or metal  skewers

Directions:

1. If using wooden skewers, soak in warm water at least 15 minutes. Pat shrimp dry and place in a large bowl. Add rosemary, red pepper, half of garlic, 1/4 cup oil, half of lemon zest, and 1 tsp salt. Toss to coat and let shrimp marinate 15 minutes.

2. Meanwhile, cut 1 lemon in half and juice one of the halves, reserving juice. Slice remaining 1 1/2 lemons.

3. In a large skillet over medium heat, heat 1 tbsp oil. When oil is shimmering, add shallots and remaining 1/4 teaspoon salt and cook, stirring occasionally, until starting to soften, about 2 minutes. Add capers and remaining garlic, cook, stirring, until garlic is fragrant, ~2 minutes more.

4. Increase heat to medium-high, add wine. Cook, stirring, until reduced by 2/3rds, ~2 minutes. Add broth and cook, stirring occasionally, until reduced by about 3/4ths, ~ 3 minutes. Remove from heat and stir in butter, parsley, and reserved lemon juice until emulsified. Keep warm over low heat.

5. Prepare a grill for medium-high heat; preheat 5 minutes. Clean and oil grates. Thread shrimp onto skewers and grill, turning halfway through, until charred on both sides and cooked through, 3-4 minutes total. Transfer shrimp skewers to a platter.

Ingredients:

• 4 portobello mushroom caps
• 2 tbsp balsamic vinegar
• 1 tbsp low sodium soy sauce
• 1 tablespoon olive oil
• 1 tbsp chopped rosemary
• 1-1/2 tsp steak seasoning like Montreal Steak Grill Mates
• 4 thick slices red onion
• 4 oz reduced fat Swiss, sliced thin
• 4 thin slices tomato
• 1/2 avocado, sliced thin
• baby spinach
• 4 whole wheat buns
• Veggies of choice for serving

Directions:

1. In a large bowl, whisk together vinegar, soy sauce, oil, rosemary, and steak seasoning.

2. Place the mushroom caps in the bowl and toss with sauce, using a spoon to evenly coat. Let stand at room temperature for 20-30 minutes, turning a few times.

3. Heat the grill or indoor grill pan over medium heat. When hot, brush the grate with oil or lightly spray the grill pan.

4. Place the mushrooms on the grill, reserving marinade for basting. Grill for 5-7 minutes on each side, or until tender, brushing with marinade frequently.

5. Top the mushrooms with cheese during the last minute of cooking.

6. While the mushrooms cook, grill the onions ~1 minute on each side and grill the buns until toasted.

7. To finish, place the spinach and grilled portobello mushrooms on the buns and top with the grilled onions, sliced tomato, avocado and veggies of your choice!

Ingredients:

Marinade:

• ¼ cup olive oil
• 1 tablespoon honey
• 1/4 teaspoon pepper
• 1/4 teaspoon salt
• 1 teaspoon garlic powder
• 1 teaspoon paprika
• 2 tablespoons lime juice
• 1 tablespoon lime zest

Salsa:

• 1 cup pineapple chopped finely
• 1/2 cup tomatoes chopped finely
• 1/4 cup chopped onion chopped finely
• 2 tbsp cilantro chopped finely
• 1 tbsp jalapeno chopped finely
• 1/8 tsp black pepper
• 1/2 tbsp olive oil
• 2 tbsps lime juice

Directions:

1. In a bowl, whisk together all ingredients for the marinade. Add marinade and Just BARE chicken breasts to a plastic bag or glass container + allow it to marinate for 10+ minutes.

2. While chicken is marinating, prepare the salsa. Chop all veggies/fruit in very small pieces. Stir together in a bowl and set aside.

3. Heat the grill to medium-high heat. Grill chicken for 5-7 minutes on each side over medium-high heat or until internal temp is 165 degrees.

4. Serve grilled chicken with salsa on top over a salad or alongside roasted veggies + enjoy!

Ingredients:

• 1 15 oz canned chickpeas 
•  1 tablespoon peanut butter
• 1 teaspoon garlic powder
•  1 teaspoon onion powder
•  1 teaspoon maple syrup or honey
• 1 tablespoon soy sauc
• 1 teaspoon vinegar of choice
• ¼ teaspoon cayenne pepper ( optional )

Directions:

1. Combine all ingredients except the chickpeas in small mixing bowl. This will be your marinade.

2. Using a kitchen towel, gently pat dry the chickpeas.

3. Pour the marinade over the chickpeas and stir to coat well. Let it sit for at least an hour.

4. Preheat the oven to 400 F. 

Line a baking tray with parchment paper or baking paper. Spread the chickpeas on the baking tray.

Let it bake for about 20-25 mins, or until the chickpeas turn dark golden in colour.

Ingredients:

• 12 ounces mixed sliced fresh mushrooms
• ¼ cup olive oil, divided
• ¾ teaspoon salt, divided
• 2 tablespoons tomato paste
• 2 ½ teaspoons prepared horseradish
• ½ teaspoon soy sauce
• ½ cup plus 3 Tbsp. light mayonnaise, divided
• 8 slices Jewish rye bread
• 8 slices Swiss or provolone cheese (6 oz.)
• 1 cup drained sauerkraut

Directions

1. Preheat oven to 425°F with racks in upper and lower thirds. Divide mushrooms between 2 rimmed baking sheets. On each baking sheet, drizzle mushrooms with 2 tablespoons oil and season with ¼ teaspoon salt; toss to coat. Spread mushrooms in an even layer. Roast, rotating baking sheets halfway through, until mushrooms are golden and crispy, 18-20 minutes.

2. Meanwhile, stir tomato paste, horseradish, soy sauce, ½ cup light mayonnaise, and remaining ¼ teaspoon salt in a bowl until smooth.

3. Spread 1 side of each bread slice with remaining 3 tablespoons light mayonnaise. Flip and spread other sides of bread with tomato paste mixture (about 1 tablespoon per slice). Top each of 4 slices with 1 cheese slice, about ⅓ cup mushrooms, and ¼ cup sauerkraut. Top with remaining 4 cheese slices and 4 bread slices, mayonnaise sides facing up.

4. Heat a large nonstick skillet over medium. Cook sandwiches in 2 batches, pressing gently with a spatula, until bread is golden and cheese is melted, 2-3 minutes per side. Serve with veggies.

Ingredients:

• 1 avocado
• 1 cup packed parsley and cilantro leaves (combined)
• 1 jalapeno, ribs and seeds removed
• 2 cloves garlic
• Juice of one lime
• 1/2 cup water
• 1/2 cup olive oil
• 1 teaspoon salt
• 1/2 cup pistachios

Directions:

1. Pulse all ingredients except pistachios  in a food processor until incorporated.

2. Add pistachios and pulse until mostly smooth, or less if you want a crunchier consitency. 

3. Serve as a dip with veggies, crackers and chips 

Ingredients:

• 14 oz artichoke hearts drained and cut in small pieces, 1.5 cups
• 5 oz frozen spinach,  2.5 cups. thawed & drained
• 1 cup non fat greek yogurt
• 1/2 cup small curd cottage cheese 
• 1 cup shredded mozzarella cheese
• ¼ cup grated parmesan cheese
• 1/2 teaspoon pepper
• ½ teaspoon garlic powder
• ½ teaspoon onion powder

Directions:

1. Preheat oven to 400 F. 

2. Thaw and drain spinach thoroughly. You can use a strainer and a paper towel to absorb the liquid.

3. In a bowl mix all ingredients until thoroughly combined.

4. Pour dip mixture into a glass 8×8 or medium oval pan. Bake at 400 for 25 minutes.

5. Broil for 1-2 minutes before serving to get cheese on top brown and melty.

6. Serve with chips or veggies. 

Ingredients:

• 1/3 cup olive oil
• 1/4 cup juice of 3 limes
• 2 tbsp honey
• 2 cloves garlic, minced
• 1 teaspoon paprika
• 1/4 teaspoon cayenne pepper
• 1 lb peeled and deveined medium shrimp, thawed if frozen
• 1 (10 ounce)  package of guacamole

Directions:

1. In a large bowl, whisk together olive oil, lime juice, honey, garlic, paprika and cayenne and season with salt. Add shrimp and toss until fully coated. Cover and let marinate in fridge at least 30 minutes and up to 2 hours. 

2. In a large skillet over medium heat, cook shrimp until pink and completely opaque, 2 minutes per side. 

3. Dollop a tablespoon of the store bought guacamole into tortilla scoops, top with shrimp, and garnish with cilantro before serving. 

Ingredients:

• 1 (!5 oz) can black beans, drained and rinsed
• 1 cup frozen corn, thawed
• 1 avocado, diced
• 1 jalepeno, seeds removed and finely chopped
• 1/2 cup quartered cherry tomatoes
• 1/4 medium red onion, diced
• 1/4 cup freshly chopped cilantro
• Juice of 1 lime
• 2 tablespoons olive oil
• 1/2 tablespoon honey
• 1 clove garlic, minced
• 1/2 teaspoon ground cumin
• Salt to taste
• Freshly ground black pepper
• 1/4 cup crumbled cotija

Directions:

1. In a large bowl, combine beans, corn, avocado, jalepeno, tomatoes, onion and cilantro

2. in a small bowl, whisk the lime, juice, oil, honey and cumin. Season with salt and pepper to taste.

3. Pour dressing over salad mixture and toss to combine. Add cotija and toss again. Season to taste with more salt and pepper. 

4. Serve with tortilla scoops  if desired.

Ingredients:

• 1½ cups plain, low-fat yogurt
• ⅓ cup chopped cilantro
• 1 scallion, chopped
• ½ teaspoon minced garlic
• ½ tablespoon lemon juice
• ½ teaspoon salt
• 1 tablespoon honey

Directions:

1. Finely chop cilantro and scallion, then combine with yogurt. Add minced garlic, lemon juice, salt, and honey. Mix with a spoon.

2. Serve as a dip with tostones, crackers, or veggies.